Do you detest exercise, find it boring - wish for a simple, quick (even fun!) way to keep fit? Why not get reacquainted with your old childhood friend, the skipping rope!. The skipping rope is hard to beat for cardiovascular exercise. You'd have to jog for 30 minutes, play two sets of singles tennis, or cycle two kilometers to gain the benefits of just 10 minutes of skipping at an average of 120 rotations per minute.

With a regular program of skipping you can expect to lose weight; trim fatty tissue off thighs, hips and legs; increase stamina and endurance; improve balance and coordination, and sleep more comfortably.

WHAT TO WEAR

• Any kind of loose, comfortable clothing is suitable for skipping. Do wear a bra - experts agree that breast tissue will stretch with continual bouncing.
• Running shoes are best for skipping. If you don't own a pair and prefer not to buy one, wear sneakers. Skipping in bare feet is a no-no.

SELECTING THE RIGHT ROPE
To see if a rope is the proper length for you, stand on the rope, holding ends up. Ends should reach your underarms. If not, the rope is too short and you'll have trouble jumping with it. Pick a longer one - you can always cut it down to proper size.

BEFORE YOU BEGIN
Barring heart or back problems, just about anyone can safely skip. To be sure, check with your doctor first. Remember too, that you should always warm up before any vigorous sport or activity and skipping is no exception. A few simple stretches, will help loosen tense muscles and prevent injuries.

TIPS FOR HAPPY SKIPPING
• Use your mirror! It will help you correct poor posture and show where you are going.
• Proper skipping is done with the wrists - not the arms.
• Consider your feet and your neighbours! Jump on soft surfaces such as a rug, mat or grass
• When skipping, you'll be tempted to watch the movement of the rope. Don't - just look straight ahead (and use your mirror).
• When skipping, you are not supposed to sound like a herd of stampeding elephants. Think light - land on the balls of your feet and jump only 3 cm or so off the ground.
• Keep elbows slightly bent, upper arms and hands positioned about 30cm from your hips.
• Skip to your favourite music. You'll find it much more enjoyable and you'll be able to jump for longer.
• Beginners should start out by skipping five times a week, three minutes a day. You may feel you have the stamina to jump longer, but it's best to build your endurance gradually.

Sunita Motwani-Makhija is an Internationally qualified Beautician and Hair Consultant and is the Director of the Schnell Hans Chain of Beauty Schools & Salons in Mumbai, that conducts Basic and Advanced courses and also the City & Guilds International Hairdressing Qualification. Sunita is the first Indian to have been conferred the prestigious Licentiateship in Hairdressing by City & Guilds, U.K. Her chain of salons offer excellent beauty treatments too. For any hair & beauty queries E-mail: schnellhans@rbcsgroup.com