Jump rope vs. jogging

Jumping rope has become more and more established as a recreational sport over the last few years. Given its positive effect on endurance, jumping rope is often compared to jogging. A look at the current study reveals that both sports have a similarly positive effect on the cardiovascular system. However, when it comes to burning fat, skipping rope may have an advantage over jogging. In addition, jumping rope uses comparatively more muscles, making it an ideal full-body workout for at home or outside. It also benefits the development of your coordination skills, as the timing of the jump and arm swing must be precisely linked. If you would like to find out more about the topic, you are welcome to read the following sections in more detail.

Jumping rope - the new megatrend

Jumping rope is often associated as a recreational activity for children or as a warm-up program for boxers. But today the skipping rope is also an indispensable training tool in many other sports. Particularly in sports disciplines that require a high level of whole-body coordination, it is largely used as a warm-up or in the form of an interval training session. Due to the promising positive effects on endurance, jumping rope is often compared to jogging and some people ask the question: Is jumping rope as effective as jogging or even better? 

 

It's good for your body and stimulates fat burning

In fact, the topic was already being discussed at the end of the 1970s. A study conducted at this time showed that 10 minutes of jumping rope had just as positive an effect on the cardiovascular system as 30 minutes of jogging [1]. However, there are no current studies that can prove or refute these findings. Nevertheless, current studies show that regular rope jumping has a positive effect on the cardiovascular system [2]. But that's not all: jumping rope is also ideal for burning fat. A 120-pound person burns about 300 calories jumping rope in 30 minutes. In comparison, when jogging she would have to run an average of 9.45 km/h to burn the same amount of calories in the same amount of time [3]. 

Full body workout

Jumping rope also has a clear advantage in terms of muscular strain. While jogging only uses the leg muscles, jumping rope also trains the upper body. So if you want to burn fat in a very short time and also strengthen your entire body, you should Buy a suitable skipping rope and sit on weighted ropes.

Your brain trains with you

In addition, when jumping rope, coordination requirements must be taken into account that are not necessary when jogging. Several muscle groups in the arms, legs, shoulders and torso must be activated at the same time so that the rhythmic movements of arm swing and jump can be precisely linked to one another. Studies have already shown that jumping rope promotes the development of motor skills. It has been shown that a few weeks of rope jumping training are enough to improve coordination skills in children [4] and adults [5].

 

Tip: If you want to start jumping rope straight away, you can find it here Everjump skipping rope sets the right equipment including app tracking and interchangeable weights.

 

[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.