When it comes to fitness, there are countless exercise options to choose from. Two popular choices that require minimal equipment and can be done almost anywhere are jumping rope and running. Both exercises offer numerous health benefits and can be effective for improving cardiovascular fitness, burning calories, and building endurance. But which exercise is better? In this article, we will compare jumping rope and running to help you determine which option is best suited for your fitness goals.
Calorie Burning
One important factor to consider when comparing jumping rope and running is the number of calories burned during each activity. Both exercises are known to be calorie-burning powerhouses, but jumping rope has a slight advantage in this department. Research suggests that a 150-pound (68-kg) individual can burn approximately 105 calories during 10 minutes of low-intensity jumping rope, while running at a similar intensity burns around 117 calories. As the intensity increases, jumping rope burns even more calories, with estimates ranging from 140 to 146 calories for 10 minutes of medium or high-intensity jumping rope, compared to 125 to 140 calories for running.
It’s important to note that individual factors such as age, sex, and fitness level can influence calorie burn. However, these estimates can serve as a general guideline for comparing the calorie-burning potential of jumping rope and running.
Summary
Jumping rope and running burn a similar number of calories in the same amount of time. However, jumping rope burns slightly more calories when exercising at a medium or high intensity.
Effects on the Body
Muscles Used
Both jumping rope and running engage various muscle groups in the body. Both exercises primarily target the lower extremity muscles for propulsion, while the core muscles provide trunk stabilization. In particular, running requires increased activation of the buttocks (hip extensors) through a greater range of motion for propulsion. On the other hand, jumping rope, especially during alternating single-foot rope jumping, requires increased use of the hip abductors to stabilize the pelvis, similar to the stance phase of running.
Additionally, jumping rope involves resistance from controlling the rope, which engages the shoulder, biceps, triceps, and forearm flexor grip. Running, on the other hand, involves minimal resistance but repetitive contraction of the shoulders (deltoids) and sustained flexion of the biceps to counterbalance leg movement.
Impact Force
Another important consideration is the impact force on the body during jumping rope and running. Research suggests that the amount of impact force is relatively similar between the two exercises. However, it should be noted that double unders in jumping rope, which involve the rope passing under the feet twice in one jump, typically result in higher impact forces compared to single unders.
Aerobic or Anaerobic?
Both jumping rope and running can be performed as aerobic exercises, which improve endurance by maintaining a steady pace over a longer duration. Additionally, both exercises can be modified to incorporate high-intensity interval training (HIIT), which involves short bursts of exercise at high intensity followed by periods of lower intensity exercise. HIIT can provide both aerobic and anaerobic benefits and is an effective method for improving cardiovascular fitness and burning calories.
Summary
Running and jumping rope work your lower body, require trunk and hip stabilization, and can train you aerobically and anaerobically. Their impact force is comparable, but when jumping rope, double unders are higher impact than single unders.
Fat Burning
Both running and jumping rope have been shown to be effective for reducing body fat and improving overall body composition. A 12-week study found that a jump rope program led to a reduction in body fat and improvements in risk factors associated with heart disease. Similarly, running has been shown to be an excellent method for burning body fat. Studies have observed similar calorie expenditures for various forms of running, including continuous endurance running and high-intensity interval training.
Summary
Both running and jumping rope have been shown to provide health benefits, including reduced body fat and improved risk factors for heart disease.
Endurance and Sprint Performance
Both running and jumping rope can improve cardiovascular endurance, even if a rope is not used during the jumping task. Research suggests that there is a correlation between jump rope speed and sprint speed, indicating that the ability to perform double unders may translate to improved sprinting abilities. Double unders, which require the rope to pass under the feet twice in one jump, have been a staple in high-intensity interval training and CrossFit programs.
Summary
Running and jumping rope improve muscular endurance and sprint performance.
Precautions
While both running and jumping rope offer numerous health benefits, it’s important to consider any precautions or limitations that may apply to these exercises. Due to the higher impact forces involved, individuals with lower leg injuries at the hips, knees, or ankles may find both activities challenging. However, there are alternatives available to reduce the impact. Gravity-reducing treadmills and aqua jogging in shallow or deep water can provide lower-impact options for running. Similarly, using a mini trampoline or a lower impact surface can simulate jumping rope with reduced impact force.
Summary
Both running and jumping rope are higher impact than other activities, making them risky for those recovering from or susceptible to injury. Yet, alternatives like aqua jogging or jumping rope on a mini trampoline can reduce their bodily impact force.
Choosing the Right Exercise
When it comes to choosing between jumping rope and running, there are several factors to consider. If time efficiency is a priority, jumping rope may be a better option, as it can burn a similar number of calories in less time compared to running. However, if you have specific goals related to running or enjoy the change of scenery that running offers, it may be the preferred exercise for you. Additionally, if you’re interested in improving sprint performance, incorporating jump rope exercises can be beneficial.
Ultimately, the best exercise is the one that you enjoy and can stick with consistently. Both running and jumping rope offer unique benefits, and incorporating variety into your exercise routine can help prevent boredom and improve overall fitness.
Summary
Both running and jumping rope are beneficial and comparable forms of exercise. Choosing one over the other depends on your goals and preferences.
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