Jumping Rope: Childhood Game or Serious Workout?

Whether it’s to go minimalist or go old school, some cardio junkies look to the jump rope in hopes of reaping cardiovascular benefits. So, we looked into whether跳绳is actually an effective way to maintain your hard-earned cardiovascular fitness.

机会很好，可以帮助您维持心血管健身，但是运动生理学家迈克·布拉克（Mike Bracko）, EdD, certified strength and conditioning specialist is doubtful it can help you提升你的健身。他说：“没有那么多的代谢负荷会跳过，尤其是与跑步相比。”

Metabolic load refers to how many muscles you have to contract to complete a movement, as well as how hard you’re working. Running, for example, uses your legs, hips, ankles, core and arms, and therefore has a high metabolic load. Jumping rope, meanwhile, uses the muscles in your legs and core, but not as much upper body.

That said, the cardiovascular benefits you get from jumping rope may depend on how quickly you’re skipping, Bracko says. “The faster you skip, the faster your muscles are going to contract, and if your muscles are contracting faster, that means you’re going to burn more calories,” and build greater fitness to boot.

实际上，一个155磅重的人可以期望燃烧大约372卡路里的卡路里30分钟，这与每小时6英里的速度等于30分钟。Harvard Medical School。

作为表演教练布莱恩·尼尔（Brian Neale），有氧运动是有氧运动的认证力量和调理教练。他说：“任何将使您的心律达到一定水平并在该水平上维持的任何东西都将保持您的心血管健康水平。”

Granted, you probably won’t want to jump rope continuously for 20–30 minutes, as when you go for a run or a bike ride. However, rope jumping is a great option for moderate- and high-intensity cardio intervals, Bracko says. After all, jumping rope can raise your heart rate in little to no time — especially when you pick up the pace or try double-unders.

底线：如果您的目标是保持心血管健身，跳绳是您的时间。

Neale说，除了心血管益处外，跳绳还训练协调，建立脚踝的稳定性并帮助您更加自在地脚上移动脚球。这些技能对网球和足球运动员以及拳击手特别有益。

例如，一个study发表在《体育科学与医学杂志》上揭示了年轻的足球运动员，他们将跳绳常规纳入训练中的表现比只有足球训练的人的平衡和协调能力更大。

But even if you’re not an athlete, jumping rope can offer many benefits — namely, increased bone mineral density.Research例如，发表在《应用生理学杂志》上，显示了大学时代的女性，她们每​​周仅进行10次垂直跳跃六个月的垂直跳跃，能够在他们的腿上和脊柱较低的骨头上堆积骨头。他们无跳的同龄人没有得到任何改进。

感兴趣？尝试以下一个（或全部）以下跳绳锻炼。没有持续时间超过15分钟，但是每个人都可以帮助您保持健身，燃烧卡路里，建立协调并增强骨骼。

If you want a longer cardio session, you can do all three of these workouts in a row, Bracko says. Or, do each of these workouts on a separate day during the week.

与任何形式的锻炼,你需要保持反对sistent to reap benefits. “The frequency is what’s important,” Neale says. He recommends performing a cardio workout of some kind four days per week: “That tends to be optimal as far as the time-cost benefit.”

For thisTabataset, alternate 20 seconds of quick jumps with 10 seconds of rest for 8 rounds. This workout only lasts 4 minutes, but if you go quickly during the working intervals, you won’t want the workout to last any longer.

Jump rope for 30 seconds at an intensity that’s roughly 30% of your maximum. “That means you’d be skipping really slow, almost too slow,” Bracko says. Once 30 seconds are up, you’ll increase the pace so you’re working at 60% of your maximum intensity for 20 seconds. (You should still be able to talk at this pace.) After 20 seconds, you’ll go as fast as possible for 10 seconds. Then, start over again at 30% intensity. You’ll continue this formula nonstop until you’ve reached 5 minutes.

选项1：Skip for 30 seconds at an intensity of 60–70%, then rest for 30 seconds. Repeat for a total of 10–15 rounds.

选项2：Skip for 60 seconds at an intensity of 60–70%, then rest for 30 seconds. Repeat for a total of 4–5 rounds