Jump rope vs. jogging

Jump rope has become increasingly popular in recreational sports over the past few years. Given its positive effects on endurance, jump rope is often compared to jogging. Current research shows that both sports have a similarly positive impact on the cardiovascular system. However, jump rope may have an advantage over jogging when it comes to fat burning. Furthermore, jump rope engages a comparatively larger number of muscles, making it an ideal full-body workout for home or outdoors. It also benefits the development of your coordination skills, as the timing of the jump and arm swing must be precisely synchronized. If you'd like to learn more about this topic, feel free to read the following sections in more detail.

Jump rope - The new megatrend

Jumping rope is often associated with children's leisure activities or as a warm-up routine for boxers. However, in many other sports, the jump rope is now an indispensable training tool. It is primarily used for warm-ups or interval training in sports that demand a high level of full-body coordination. Due to its promising positive effects on endurance, jumping rope is often compared to jogging, leading some to ask: Is jumping rope just as effective as jogging, or even better?

It's good for your body and boosts fat burning.

In fact, the topic was already being addressed in the late 1970s. A study conducted at that time showed that 10 minutes of rope skipping had the same positive effect on the cardiovascular system as 30 minutes of jogging [1]. However, there are no current studies that can confirm or refute these findings. Nevertheless, current research shows that regular rope skipping has a positive effect on the cardiovascular system [2]. But that's not all: rope skipping is also ideal for burning fat. A person weighing 57 kg burns about 300 calories jumping rope for 30 minutes. In comparison, they would have to run at an average speed of 9.45 km/h while jogging to burn the same number of calories in the same amount of time [3].

Full body workout

In terms of muscular exertion, rope skipping also has a clear advantage. While jogging primarily works the leg muscles, rope skipping also trains the upper body. Therefore, anyone wanting to burn fat quickly and strengthen their entire body should opt for a jump rope.

Your brain trains with

Furthermore, rope skipping requires coordination skills that are not necessary when jogging. Several muscle groups in the arms, legs, shoulders, and torso must be activated simultaneously to precisely coordinate the rhythmic movements of arm swing and jump. Studies have already demonstrated that rope skipping promotes the development of motor skills. It has been shown that just a few weeks of rope skipping training are sufficient to improve coordination in children [4] and adults [5] .

[1] Baker, J. A. (1968). Comparison of rope skipping and jogging as methods of improving cardiovascular efficiency of college men. Research Quarterly. American Association for Health, Physical Education and Recreation , 39 (2), 240-243.

 

[2] Arazi, H., Jalali-Fard, A., & Abdinejad, H. (2016). A comparison of two aerobic training methods (running vs rope jumping) on ​​health-related physical fitness in 10 to 12 year old boys. Physical Activity Review , 4 , 9-17.

 

[3] Harvard Health (2004). Calories burned in 30 minutes for people of three different weights . Harv Heart Lett.

 

[4] Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). Jump rope training: Balance and motor coordination in preadolescent soccer players. Journal of sports science & medicine, 14(4), 792.

 

[5] Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players. Journal of sports medicine and physical fitness, 51(2), 211.