Welcome to the Get Fit Guys' quick and dirty tips to get moving and shape up.

My name is Brock Armstrong, and I'm the Get Fit Guy.

Since I was in grade school, jump rope for heart has promoted fitness in schools

while also raising money for heart health research and education.

But the benefits of jumping rope go

far beyond the school ground. Aside from being a great exercise on its own, the skills developed

by jumping rope benefit almost any athletic endeavor. A few weeks ago, Elizabeth sent me a message

on Facebook saying, Hello, could you make a recommendation for a jump rope workout? I have one arriving today,

and I don't know where to start. I'm trying to incorporate high-intensity cardio into my

workout. Thanks. Well, I did, in fact, send Elizabeth a link to a jump rope workout that I really

like, but I did it with some, send Elizabeth a link to a jump rope workout that I really like, but I did

it with some hesitation.

Jumping rope is pretty darn safe overall, but like with any new workout modality, there are

some risks involved, especially if you're just starting out or if you're returning to

it after a long hiatus.

Some common injuries that can occur with jump rope

are a twisted ankle, a sprained ankle, shin splints, calf strains, Achilles tendonstrain,

planter fasciopathy, planter tendonitis, and even stress fractures if you get really carried

away. Now, I didn't list those to scare you off or put you off jump rope.

I just wanted you to be aware that just because kids do this activity in the playground every day

doesn't mean it isn't a killer workout that can certainly leave its mark. But to keep you safe

and uninjured, here are some general guidelines for those of you who are new to jumping rope, or for those of you who haven't done it since you were in braces and pigtails maybe.

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