Skip it or save it: Are you born to run or born to rope? And a small 2015 study of elementary school students found that regularly performing double-under jumps helped improve sprint performance.įurther research could help us learn more, but it basically seems like you might not even have to run to get better at running. They may boost your sprint and stamina performance too.Īccording to a small 2020 study of the DigiJump machine, repetitive jumping is a strenuous and intensive cardio exercise. Sprints and stamina shakedownīoth running and jumping rope (or jumping without a rope!) will boost your cardiovascular endurance. According to research from 2020, continuous endurance running and high intensity interval training are both effective ways to burn fat and calories. Running is also a legit way to burn body fat. Of course, if you’re not a teenager anymore you might not get the same results. In one small 2018 study, jumping rope for 12 weeks reduced body fat and improved heart disease risk factors in adolescent participants.Īnother small study from 2020 found that jumping rope (along with dark chocolate supplements) reduced body fat in adolescent boys with obesity. That’s intense bursts of physical activity fueled by energy sources within your muscles. If you do sprints or jump rope at a high intensity interval, you’re doing anaerobic exercise. This type of exercise works large muscle groups, boosts your heart rate, and uses oxygen. If you jump rope or run at a steady pace over a longer duration, you’re doing aerobic exercise. ( Aerobic exercise generally boosts endurance, while anaerobic exercise increases muscle mass and strength.) anaerobic variationsīoth running and jumping rope can be done as aerobic or anaerobic exercise. If your joints are ready, go for it! But if you have any concerns, you may want to reach out to a doctor or physical therapist for advice.įYI: If you double-skip when jumping rope (aka double-unders - remember those?), the ground will exert even more force on your body. But according to research from 20, the impact force of the two is pretty similar. Neither of these workouts is particularly gentle on your body. If you want a greater arm workout while you run, try adding wrist or hand weights to your routine. Running doesn’t involve much resistance for your upper body, but it will contract your deltoids and flex your biceps a bit. It demands resistance to control the rope, so it works your shoulders, biceps, triceps, and forearm flexor grip in the process. Ready for a serious arm workout? Jumping rope is your better option. This will work your hip abductors to stabilize your pelvis.
Wanna get a bigger butt workout with your jump rope? You can try alternating single-foot jumping. Running requires you to use your hip extensors (aka your butt muscles) as you work through a greater range of motion.
If you’re looking to work your booty, though, running may do more for your glutes. The muscles they workīoth running and jumping rope will work your legs and core. So, which one’s better for your health - running or rope? That depends on your priorities. Running shoes or rope: Which is better for your overall health?
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