Jump off the couch 🛋️

For your next cardio session, are you going to jump rope or run?

Both exercises work, help burn calories, lose weight and increase endurance and are good ideas to add to your training plan, but if you want to achieve better results in less time, then there is one that should be your priority, or at least you should include it whenever you can.

Both running and jumping rope are accessible exercises, in that you can do them anywhere and they are not exactly expensive, but, when you look at them thoroughly, there are some essential differences that reveal that, perhaps, one of them is the smarter way to spend your exercise time. It also depends on what you like (not everyone loves running, for example), but if you are focused on achieving certain results in a certain time, then the way you do cardio is something that should be taken into account.

These two forms of cardio are used by athletes, trainers and fitness fanatics and that's because they're easy and they work, and there are even those who recommend having both at different points in the workout (boxers, for example, use the rope to work on their coordination, speed and resistance), but if you're going to choose just one, then you have to analyze the differences and benefits.

🏃Which burns more calories?

Jumping rope or running skynesher Both jumping rope and running burn a lot of calories, but, when comparing the amount in a 10-minute period (for a person of a little less than 70 kilos), jumping rope burns 105 calories with low intensity work, 140 with medium intensity and 146 with high intensity, while running burns 117 at low, 125 at medium and 140 at high.

The burning is not that different between them and, in fact, running burns more in sessions that are not so demanding, but with a medium and high intensity the rope is more efficient.

But we must not only talk about calories, but also about fat. The rope helps reduce body fat and the risk of heart problems, but by running in different ways (alternating sprints, long and short races) you can also burn enough fat. The rope is the winner because it manages to burn more in less time.

🏃What are the benefits?

Running is free Getty Running is an aerobic activity, so it is ideal for the health of the lungs and heart, in addition to increasing cardiovascular endurance and, according to several studies, reducing the risk of premature mortality by up to 40%. It is said that runners live up to 3 years longer than those who do not. In addition, by exercising outdoors you can also improve your mental health. And sprints also help strengthen the lower body.

The advantages of jumping rope are that it has the same benefits for your heart and lungs, but you don't need a lot of space to do it and you don't need a treadmill. The rope also helps to work your upper body and strengthen your core, while developing more coordination, speed and rhythm.

🏃What muscles do you use? Jumping rope and running both involve the muscles of the lower body, the core and the hips. Running uses the hip extensors and jumping rope uses the abductors, as well as the shoulders, biceps, triceps and forearms, but running also involves the arms to swing as you move your legs.

Also, depending on the speed and intensity, both have a similar impact on the body, and both can be used as aerobic and anaerobic exercises.

🏃The risks According to experts, people with knee, ankle and hip injuries or problems shouldn't run or jump rope (although it's easier on your joints), but the advantage is that there are alternatives to running, such as running in water or on a gravity-reducing treadmill, and for rope you can add a trampoline so you don't fall on hard ground.

🏃Which is better? Both exercises work, but if you're short on time, then jumping rope is a smarter option.

If you have enough time and space, and your goal is to become a better runner, then you definitely have to run regularly, and you can always use rope to supplement on those days when you're not going to run.