The jump rope vs. running debate is an age-old conversation on optimal cardio benefits.
Here, discover the pros and cons of each.
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Jump ropeshave long been a staple on the playground.
trainer and founder of AK! Fitness
But once youre an adult, is jumping rope good exercise?
Or should you choose something more grown up, like running for yourcardio routine?
Experts in This Article
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While running unquestionably has its fair share of benefits, thejumping rope benefitsare actually very similar.
Vela explains that jumping rope and running share the same general goals.
Heres what to consider.
This means you could get your daily dose of cardio in three songs, flat.
When done correctly, jumping rope can actually be lower impact on the joints than running, says Vela.
Plus, its a great warm-up for the rest of your muscle-building routine.
trainer and founder of AK! Fitness
Meanwhile, Tuft points out that jumping rope doesnt only benefit the lower body.
A more toned upper body.
Grab a jump rope.
Jump rope is more effective than running for individuals focusing on quick-twitch facilitation.
Theres a reason why jump ropes are such a longstanding staple in boxing gyms.
And if youve ever tried jumping rope for yourself, you know that its not exactly an easy feat.
Quick footwork and full-body coordination can be acquired with jumping rope, says Cifelli.
File that under benefits of jump rope workouts.
Giving yourself that time and space to move can benefit you in multiple ways beyond just cardiovascular.
For [parents], it might be their only alone time.
For people with high-stress jobs, its their way to decompress.
For others, maybe they run with friends and its their opportunity to socialize.
If youre into racing, it can satisfy your competitive nature.
There are so many things about running that go beyond the physical act that add value to our lives.
That makes it afunctional movementin and of itself.
The compound act of running also contains functional movements, like lunges, jumps, and arm swings.
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It can help you be more present without realizing it.
Jumping rope is a rhythmthe rope hits, you jump.
Your foot rhythm and your hand rhythm have to be the same.
A few other things to keep in mind?
Rope make you nervous?
By the end of the round, youll beseriouslyfeeling the burn in your lower body.
Double unders
To spike your heart rate, try swinging the rope around twice with every jump.
Does jump rope burn more calories than running?
In my opinion, the difference isnt enough to pick jump rope over running solely based on calorie burn.
My suggestion is to pick the option that you enjoy the most and can stick to long term.
Why do boxers skip rope?
According to Tuft, a lot of boxers and MMA fighters jump rope to fit in quick HIIT workouts.
Its specifically for conditioning the cardiovascular system at high-intensity intervals, she explains.
It can also help hone quick footwork.
Who should not jump rope?
If you do have sensitive joints, I recommend giving yourself a trial period, she says.
They may find that jumping rope worsens this condition, she admits.
Another option is to opt for another low-impact HIIT workout, such asrowing.
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