Jump Rope Equivalent To Running

You need to train for muscle specificity to excel.

Jump rope equivalent to running.

Is 10 minutes of jump rope equivalent to 30 minutes of running. There have been several reports over the past few years claiming that 10 minutes of jump rope is the same as running for 30 minutes. We all know that running has many health benefits but when it comes to getting in shape is it the best option. Jumping rope and running are both considered vigorous intensity exercise that can help you achieve better health in just 75 minutes per week.

After doing a little research i found a few research studies that have been published on the benefits of jumping rope. One study was published in the research quarterly a journal of the american association for health physical. If you are training for an event that involves running such as 5k or a triathlon jumping rope cannot sub for your running workouts. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight minute mile.

The use of heavy jump ropes not only boosts the overall calorie burn of a workout but it starts to introduce strength and muscular development to your workout. Since the impact of each jump or step is absorbed by both legs jump rope may have lower risks. Now here s how at crossrope we re taking things to the next level. Jumping rope will expend about a 720 calories an hour at 120 140 turns per minute and depending on body weight which is the same as running at close to a six mile pace.

Number of foot taps one can increase caloric expenditure to 1000 calories or more per hour again depending on body weight. Ace estimates that calorie burn at about 566 calories. There was a report that was circulating recently regarding how 10 minutes of jumping rope is equivalent to running 30 minutes. 2 hours 50 minutes kickboxing karate 7 minutes tennis.

Fast running 9 mp h for 20 mins burns 410 calories while fast jump rope for 20 mins only burns 328 calories. Please note all the figures above were calculated using webmd s calorie calculator and a body weight of 180 lbs. Long story short fast running trumps fast jump rope. By introducing a great lineup of heavy jump ropes we re helping widen the effectiveness and efficiency gap between jumping rope vs running.

Running a 6 minute mile 6 minutes yoga 40 minutes running a 7 minute mile trail running hills. Time spent equivalent to miles or to steps.