Health is an uncompromisable asset. You must hold on to this invaluable wealth. We more or less know the ways to keep healthy. A balanced diet, combined with exercise, plays a crucial role in maintaining fitness. It is a myth that strenuous workouts in a gym involving different types of weights, cardiovascular movements, squats, stretches, and push-ups are enough to stay agile. Questions like is jump rope better than running are common among health-conscious. Little do we know about the benefits of jump rope vs running. This post sheds light on the health aspects of these two traditional formats.
Which Burns More Calories?
A considerable amount of calories get burned in both these cardio exercises. However, jumping rope has a slight numerical advantage. The American Council on Exercise (ACE) states that the number of calories burned depends on several factors. They are age, weight, body composition (body mass), sex, exercise intensity, and duration. Both workouts target the lower body muscles. A 30-minute high-intensity cardio workout with a jumping rope can burn around 500-600 calories, compared to 300-500 calories for running. There is no clear winner between jumping rope and running calories burned as both are equally effective.
Benefits of Jumping Rope
Jumping rope is a time-tested exercise that goes beyond the traditional realm of cardiovascular benefits. It is an economical way of staying fit. Mostly, children love skipping rope, little knowing about the health benefits. Below are a few proven benefits of jumping rope.
1. Enhances Balance and Improves Coordination
Exercising with a jumping rope helps improve balance, synchronization, and left-right coordination. It strengthens the muscles in the lower legs (calf and hamstring muscles) and improves bone density and agility. It helps boost balance. New research in 2011 on female volleyball players revealed that those using a jumping rope for training experienced better coordination and balance in both legs.
2. Boosts Athletic Performance
It is no secret that jumping rope increases athletic performance and muscle activation. Track and field athletes, sprinters, marathon runners, volleyball players, high jumpers, etc., benefit from a jump rope workout. It is one of the best running alternatives for cardio exercises. Adding a few minutes of jumping rope to your daily workout session helps enhance agility and achieve an athletic body.
3. Skipping Promotes Fat Loss
Skipping helps reduce body fat, just like running. If you are jumping with a skipping rope for fat loss, you are on the right track. A 2019 study on a group of adolescent girls found that those who participated in a jumping rope program for twelve long weeks showed reduced visceral fat. The girls also showed decreased blood pressure. It is now a proven fact that jumping rope enhances endurance, promotes weight loss, and supports your aerobic and anaerobic exercise needs.
4. Increases Running Speed
What an irony and twist of tale. When comparing jumping rope vs. running for stamina and strength, it is surprising to learn that exercising with a jump rope increases your running speed. It helps strengthen your calf muscles and builds endurance to the next level. The International Journal of Sports Physiology and Performance, in its recently published research findings, stated that systematic jump rope training increased the reactive strength index (RSI) of amateur endurance sprinters in a 3-km trial.
5. Prevents Lower Leg Injuries
Routine skipping with a jump rope helps minimize the risk of injury to the lower leg. Skipping strengthens the muscle groups near the ankle, calf, and feet. These muscle groups support the ligaments, tendons, and joints. In a recent report published by the American Council on Exercise, a fitness expert stated the benefits of jumping rope vs. running without mincing words. He revealed how a jump rope workout enhances elasticity. He also pointed out that skipping improves resilience in lower leg muscles, which helps prevent sports injuries.
Benefits of Running
Running is the most cost-effective workout, except for the best running shoes. It is the simplest exercise and has immense health benefits. Let us learn more.
- Running Reduces Weight
Few physical workouts are as effective as running when it comes to weight loss function. If you want to be more precise and compare skipping vs. running for weight loss, the latter proves highly beneficial. It helps reduce abdominal fat. Running is an effective way to meet your weight loss objectives. Running daily burns a good amount of calories when you indulge in frequent 50m and 100m fast sprints. When you combine daily running with a balanced diet, it produces the desired results.
- Improves Cardiovascular Health
Both skipping rope and running are beneficial for your cardiovascular health. Numerous studies at sports universities and health organizations have attributed running to reduced risk of heart disease. Daily running decreases blood pressure and increases good cholesterol. Slow jogging and running at moderate speed boosts heart health. You do not have to run fast or cover greater distances.
- Improves Cardiorespiratory Fitness
Running helps improve cardiovascular and cardiorespiratory fitness. It reduces the risk of chronic heart ailments and enhances overall bone density in the body. Unlike skipping, running at low or moderate speed produces the desired effect. You increase stamina, burn calories, and lose weight through running. If you are running for stamina and to reduce belly fat, the results will make you happy.
- An Equipment-Free Workout
As mentioned earlier, running is the simplest and the most economical exercise method. You do not require expensive equipment as in upscale gymnasiums and fitness clubs. A pair of comfortable and lightweight running shoes from brands like Nike, Adidas, or Puma is the basic requirement. Therefore, it is a cost-effective workout without any strings attached.
Final Verdict – Skipping vs. Running
If you are confused about choosing between jump rope vs running, read this informative article. You can decide as to which activity is best for you. Both have advantages. Formulate a comprehensive workout plan by identifying your needs, preferences, and physical abilities. If both cardio health and muscle strength are your priority, indulge in both. Consult with a fitness expert before finalizing an exercise plan. An expert can help identify the best training module for your body and fitness level. Whether a certified gym trainer, sports physiotherapist, or aerobic expert, they can help master the best techniques. Stay healthy and fit.
