For some, jumping rope (or skipping) may conjure up memories of a fun and carefree childhood, but it's not just a thing for the children! Then there's also the classic running that everyone has done at some point in their lives.
Jump rope has long been championed as a key training mechanism by many athletes – boxers, runners and swimmers alike – it offers a range of potential benefits, from increased bone mineral density to faster lower legs. Running, however, is equally valuable in its own right. It's a great way to build stamina, improve heart health, and strengthen leg muscles, making it a key part of training for anyone looking to boost their endurance and overall performance.
But when we talk about two different types of cardio exercises, we often wonder: which one is better – jump rope or running?
Well, to begin with, they're both equally great and effective workouts in their own right and offer various benefits. One may incorporate both of them into their workouts and reap the benefits of both. However, for reasons like time constraints, you may want to stick to one of them. But how do you choose? Simple: you compare the two and see which one fits your goals better!
In this blog, we'll discuss the benefits of jump rope and running, then compare their main differences to help you decide which is best for your fitness.
Table of Contents
- Is Jumping Rope Better Than Running? What’s the Equivalent of 10 Minutes of Jump Rope to Running?
- Major Health Benefits of Running vs Jump Rope
- Expert’s Advice
- The Final Say
- FAQs
- References
Is Jumping Rope Better Than Running? What’s the Equivalent of 10 Minutes of Jump Rope to Running?
Jump rope is an inexpensive exercise that requires only one piece of equipment (a jump rope) and minimal space. Running is also a cheap exercise but usually requires more space unless you run on a treadmill – which beats the point of it being inexpensive. Still, jump rope and running are both economical and effective ways to work on your fitness, whether you're working on endurance or intensity.
But which is better for you, or which one should you focus on more?
Knowing the differences between the two can help you decide which one is better. So, let's take a look:
| 1. Calories Burned |
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| 2. Muscles Used |
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| 3. Increases Bone Density |
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| 4. Aerobic or Anaerobic |
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| 5. Impact Force |
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10 minutes of jumping rope roughly equates to 30 minutes of running, which can vary depending on factors such as technique, efficiency and intensity.
Also Read: Cardiac Care in Action: 15 Exercises For Heart Patients To Empower Health Every Day!
Major Health Benefits of Running vs Jump Rope
Running and jumping rope are both cardio-boosting exercises with slightly different benefits, such as:
Benefits of Running | |
| 1. Helps With Weight Loss | Running is a highly effective calorie-burning exercise as long as you keep up the speed. Running can be a great way to reach your weight loss goals.
According to a 2013 review of studies, moderate-to-vigorous intensity activities such as running have the highest potential for reducing belly fat. |
| 2. Reduces The Risk of Chronic Diseases | Studies show running lowers the risk of cardiovascular disease, reduces blood pressure, and boosts HDL 'good' cholesterol.
Even running at moderate speeds or for just a few minutes daily can improve heart health.
Additionally, running enhances longevity, reduces chronic disease risk, supports cognitive function, and strengthens bone density. |
| 3. Improves Cardiorespiratory Fitness | Running is a proven method of improving cardiovascular fitness. Running can be done at any intensity: low, moderate, or vigorous. New runners can start at a slow pace to acclimate and gradually increase the pace and duration as they become fitter. |
Also Read: Stretch Your Way to A Healthier Heart: Best Yoga Poses To Reduce Cholesterol
Benefits of Jump Rope | |
| 1. Promotes Fat Loss | Jumping rope works both aerobic and anaerobic energy systems, boosting endurance and burning glucose for short bursts of effort, giving jump rope benefits for weight loss and making it effective for fat loss.
A 2019 study found that teenage girls reduced visceral fat and improved body composition after a 12-week skipping program. |
| 2. Improves Coordination | Jumping rope can help improve your body's coordination as it requires precise timing and rhythm between your hands and feet.
Jump rope enhances balance and footwork, which can translate to better agility in other sports by helping you develop motor skills and body awareness. |
| 3. Helps Prevent Lower Extremity Injuries | Jumping rope strengthens the muscles, tendons, and ligaments in the lower body, which improves overall stability, strength, and coordination. All of this can help reduce the risk of injuries, particularly in the ankles, knees, and calves.
Regularly jumping rope also enhances joint mobility and proprioception, aiding in injury prevention. |
Also Read: 8 Steps to Help You Develop Consistency in Workouts: Learn the Benefits and Navigate the Challenges!
Expert’s Advice
There is no one-fit-for-all approach when it comes to exercise, and the same is true for the cardio battle between jumping rope and running. The key is to choose an activity that fits your lifestyle and keeps you motivated.
As an expert, I would advise you to alternate between running and jumping rope. Whether you find joy in the rhythmic skipping rope or the liberating steps of running, you can choose an exercise that will make you enjoy and have more fun!
Health Expert
Lavina Chauhan
The Final Say
Jump rope and running are both great forms of cardio, and both have their own health benefits that are quite similar. Both jump rope and running will help build cardiovascular health and mental health, increase overall life expectancy, reduce disease risk, increase oxygenated blood flow to muscles, and maintain healthy weight and bone density.
FAQs
1. Which is the best for belly fat: jump rope or running?
Both jump rope and running are effective for burning belly fat, but jump rope can provide a more intense, full-body workout in a shorter time.
2. Can I replace running with jumping rope?
Yes, jumping rope can effectively replace running for cardiovascular fitness, improving endurance and lower body strength.
3. How many jump ropes are equivalent to running 1 kilometre?
Approximately 1,000 to 1,200 jump ropes can be equivalent to running 1 kilometre, depending on your pace and intensity.
References
- https://www.goodrx.com/well-being/movement-exercise/jump-rope-vs-running
- https://www.verywellfit.com/running-vs-jumping-rope-which-should-i-choose-5235271
- https://www.jumpropedudes.com/blog/jump-rope-vs-jogging/
- https://www.nike.com/in/a/jump-rope-vs-running
- https://torokhtiy.com/blogs/guides/how-many-minutes-of-jump-rope-equals-a-mile
- https://inonefit.com/benefits-of-jumping-rope-vs-running/
- https://elitejumps.co/blogs/guides/which-is-better-for-cardio-jump-rope-vs-running#:~:text=What%20Is%2010%20Minutes%20of,technique%2C%20efficiency%2C%20and%20intensity.
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