Jump rope or run? What is better? – GOOD SHAPE

If you’re looking for a way to exercise, but you don’t have the conditions (or time) to join a gym or play sports, you must have come across running and rope as alternatives.

Jumping rope is a low-cost exercise that requires little equipment and minimal space, while running is also a low-cost exercise but usually requires more space to perform unless you opt for a treadmill.

Still, both are cost-effective and efficient ways to work on your fitness, whether you’re working on endurance or intensity. But which is the best choice for you?

HOW MANY CALORIES DO THEY BURN?

Both jumping rope and running burn a significant amount of calories. However, comparing the numbers during a ten-minute session, jumping rope offers a small advantage.

According to a graph presented in one study, there are slight variations between exercises depending on their intensity (although other factors affect calorie burning, including your age and gender):

Low Intensity: 105 calories expended jumping rope and 117 calories expended running Medium Intensity: 140 calories expended jumping rope and 125 calories expended running High Intensity: 146 calories expended jumping rope and 140 calories expended running

DO THEY WORK THE BODY THE SAME WAY?

Both running and jumping rope involve using the muscles in the lower extremities for momentum, while the muscles in the color provide trunk stabilization. In addition, the act of jumping rope, touching the ground one foot at a time, and the stance phase of running require similar trunk and hip stabilization.

However, running requires greater use of your buttocks (hip extensors) through a greater range of motion for momentum. On the other hand, the alternating rope jump with one foot requires greater use of the hip abductors to keep the pelvis stable, as well as during the stance phase of running.

On the other hand, jumping rope also involves resistance to control the rope, engaging your shoulder, biceps, triceps and forearm flexors. Meanwhile, running involves minimal resistance, but the repetitive contraction of your shoulders (deltoids) and sustained flexion of the biceps to counteract the movement of your legs.

MODALITIES X HIIT

Both are a good choice for high-intensity interval training (HIIT), according to The American College of Sports Medicine which involves short periods of exercise at 80–95% of your maximum heart rate interspersed with periods of low intensity exercise at 40–50% of your maximum heart rate.

BURN FAT AT THE SAME INTENSITY?

A recent 12-week study found that a jump rope program reduced body fat and improved risk factors associated with heart diseases. Other studies have also found similar results regarding body fat reduction.

Running has proven to be an excellent method of burning body fat. Indeed, in other studies, similar caloric expenditures have been observed for various forms of running, including continuous endurance running and high-intensity interval training.

CAN EVERYONE RUN AND JUMP ROPE?

Before starting a physical exercise, it is necessary to ever consult a doctor. Especially before running or jumping rope, as both activities involve increased ground reaction forces compared to activities such as swimming, cycling and walking. So both can be difficult for people with lower leg, hip, knee, or ankle injuries.

AND HOW TO CHOOSE?

Both improve cardiovascular endurance, according to studies. However, if you are in a hurry, jumping rope can benefit you more than jogging. But if your goal is to be a better runner or compete in races, running is a better option. Also, if you like a change of scenery while exercising, jogging is definitely a better option.

That said, you can also always alternate practices: Jumping rope can be an alternative exercise to perform on the days between races to change your muscle activation pattern while still working your cardiovascular system.