Which is better jumping rope or running

Jumping rope vs. jogging

Jumping rope is one of the oldest sportsthat we already know from our childhood days. While fun was still the main focus back then, many use jumping with the rope today to improve their condition and burn fat at the same time. Skipping rope, also known as rope skipping, is often used in many fitness studios before the courses Warm up exercise used.

In fact, jumping lightly is an ideal way to activate your leg muscles. But jumping rope is not only ideal as a warm-up exercise: if you involve it in your training plan on a daily basis, you can burn a lot of calories. Depending on your body weight will be Burned up to 800 calories an hour; significantly more than when jogging. In boxing training, rope skipping is by the way an exercise that is an essential part of it; Jumping rope is also one of the favorite warm-up exercises for soccer players.

But why is that Jumping rope such a popular sport and most importantly: how many calories can you burn? If you want to lose weight, jumping rope is ideal, because the calorie consumption is significantly higher than when jogging. Small calculation example: a A man who weighs 80 kilograms burns around 400 calorieswhen he is a half a hour with the rope jumps. For same number of calories you would have to Run of ten kilometers graduate; so no comparison.

At the same time, endurance and stamina are effectively trained; jumping rope is overall a great full body workout. So that you don't get bored during training, there are a number of different exercise variants. Advanced users can try to jump backwards or even do the jumping jack. For the beginning, however, it is certainly sufficient to complete normal jumps without intermediate jumps.

The rope skipping is a very effective, but unfortunately not necessarily joint-friendly sport. It is therefore essential to wear when jumping rope Sports shoes with a cushioning sole; never exercise barefoot. This is especially true when you do something Obesity to have.

Keep paying attention to the correct execution of the exercises: Your upper arms are close to the upper body, while the forearms are positioned at right angles to the upper body as much as possible. As a beginner, be careful not to jump too high as it would be too tiring. The swing starts from the wrists, which should be as loose as possible. Your knees should be slightly bent. Start with 30 repetitions, then take a short break and repeat this exercise.

After a short time you will notice how the muscles in your legs and shoulders are being used. At the same time, your breathing will speed up significantly and your pulse will rise. It is therefore advisable to wear a heart rate monitor to monitor the Heart rate monitor regularly. Such a heart rate monitor warns you with an acoustic signal if you are training above the heart rate zone that is suitable for you. But you can also reduce stress wonderfully by jumping rope; After a nerve-wracking day in the office, jumping rope is just the thing to let off steam.

Therefore, you should definitely include jumping rope in your training plan:

  • Jumping rope strengthens the entire cardiovascular system
  • Coordination and endurance are improved
  • Leg and core muscles are strengthened
  • Jumping rope is a particularly effective sport
  • Balance and responsiveness increase
  • Stress is reduced

In addition, the skipping rope is a training device that is not only inexpensive, but also ready for use at any time and quickly is. After the training it can be done Stow away to save space and, in contrast to a treadmill or cross trainer, takes up next to no space.

If you compare jumping rope with jogging, you can see that both sports have a lot in common: Above all, that Ankle joints are heavily stressed, which is why shoes with a cushioning sole are a must when running as well as jumping. For this reason, however, very overweight people should at least initially opt for sports that are gentle on their joints. Exercising on the cross trainer is just as recommendable for these people as swimming or cycling.

But what distinguishes jogging from jumping rope? If you jump on the rope for just ten minutes, you've burned about as much fat as you would after half an hour of jogging. So if you only have a little time available, you should opt for rope skipping. In addition, you can easily jump with the rope in front of the TV and don't even have to leave the house. Only be careful if you live upstairs in a noisy house: In any case, use an underlay so as not to annoy your neighbors. While at Jogging only strengthens your leg muscles be, train at Jumping rope also your upper body; another plus point for training with the jump rope.

So that the jump rope training doesn't get too monotonous, you should use the Exercises now and then a little vary. Try jumping on one leg or adding some intermediate jumps. That too Jump backwards is an exercise that looks easier than it actually is. Only increase slowly; At some point you will be so fit that you can jump a quarter of an hour without any problems.