Childhood games can win over adults as fun form of exercise

Here are two inexpensive, fun ways to get in shape. But remember, before starting any exercise program be sure to see your healthcare provider.

Hooping

Benefits: “Great transverse (rotational) and frontal (side-to-side) plane movements, which are important for reducing injury. Develops static balance (a foundation for the more important dynamic balance), improves core/trunk conditioning and flexibility,” says Fabio Comana, an exercise physiologist and instructor for the National Academy of Sports Medicine.

Hooping also helps with core muscle development, balance and pelvic flexibility. Only problem is that it’s not much of a cardio challenge unless you do it for a sustained period (e.g., 10 minutes or more).

What you need: A hula hoop

How you play: Get the right size hoop, says Ron Klint, the founder of Canyon Hoops. (www.canyonhoops.com). “Adults need hoops that are larger in diameter and heavier. The measurement from the floor to the top of the hoop should be between 36 and 42 inches, or more for larger men and extremely overweight individuals.

“Anything from as little as 1 pound up to 5 pounds is common for adult hoops.” You can get a lighter hoop to make your work a bit harder.

How to get started? First, give yourself plenty of room.

“Step into the circle and place the hoop firmly against your back with your hands on both sides. With your knees slightly bent, put one foot a bit in front of the other in a relaxed, comfortable position. Give the hoop a fast spin around your waist (the hoop should rotate over your bellybutton).

“Using a rocking motion, mostly back and forth, catch the hoop and ‘bump’ it in the front of your body then the back. Do not try to turn with the hoop in a circular motion. Get in the rhythm,” Klint says.

Having trouble keeping it going? “Try putting the opposite foot in front and rotating the hoop in the opposite direction. Most right-handed people rotate the hoop from right to left, and left-handed people clockwise, left to right.

“Try it both ways and you will immediately see which is best for you,” Klint says.

If you want to put more spice into your hoop workout, Klint recommends adding some music. Also, check out this resource for more on hula-hooping: www.hooping.org.

How many calories you burn: Basic hula-hooping burns about 5.2 calories per minute, or 158 calories for a half-hour. If you get fancy, dancing and moving around, you could burn up to 7.6 calories per minute, or about 229 calories for a half-hour.

Jumping rope

Benefits: “It develops endurance, quickness or both, depending on how you train. Improves coordination, timing, rhythm, agility and upper and lower body muscle tone. It’s inexpensive and has literally hundreds to thousands of skills for variety,” says Dr. Ken Solis, aka Dr. Jump, and author of Ropics: The Next Jump Forward in Fitness (Human Kinetics, 1991).

Jumping rope has a good cardio emphasis, some low-intensity power, balance, coordination and agility, and could offer some benefits to flexibility if the arm and leg positions vary, Comana says.

Even if you stop and start several times, try to keep jumping for at least 10 to 15 minutes for an aerobic/cardio effect.

What you need: A good jump-rope. Try Amazon.com.

How you play: “For a beginner, the best jump rope will be made of a fiber rope that is able to turn at the handles so it doesn’t get twisted so easily. Ropes made of woven fiber cords don’t sting so much when you miss, and you can progress to faster leather, plastic-beaded or plastic-cord ropes when you have experience and want to jump faster.

“Also, be sure the rope can be adjusted for your height. If you stand on the middle of the rope, the ends should come about up to your armpits,” Solis says.

How many calories you burn: Slow jumping burns 9.4 calories per minute and 281 calories per half-hour. Moderate jumping burns 11.7 calories per minute and 352 calories per half-hour. And if you really get cooking, fast jumping burns 14 calories per minute and 422 calories per half-hour.

To get started, Marty Winkler, author of RopeSport: The Ultimate Jump Rope Workout (Wiley, 2007) suggests the following:

▪ Use your wrists and forearms when turning the rope. Make small circles or a cranking motion.

▪ Jump only an inch or 2 off the ground. Land softly.

▪ Look straight ahead. Watching your feet doesn’t help.

▪ Keep hands level with the hips. Don’t raise or lower them.

▪ Push off and land with the balls of the feet. Heels should just tap the ground.

▪ Relax your neck, but avoid hunching.

▪ Keep your elbows bent as if you are holding a curl bar. A rope that’s too long will pull your elbows away from your torso.

▪ Remain loose, but controlled.

▪ Breathe normally. You should be able to have a conversation while you’re jumping.

▪ If you get tired, you can still get a great workout by turning the rope to the side of your body or by just holding onto the rope and continuing to mimic the jumping motion.

This story was originally published July 22, 2016 at 1:15 PM with the headline "Childhood games can win over adults as fun form of exercise."