英文外刊阅读：Yes, jumping rope is good cardio. But can it help you lose weight?

Yes, jumping rope is good cardio. But can it help you lose weight?

Daryl Austin

USA TODAY

As one of the least expensive and most accessible fitness options available, jump ropes sales continue to skyrocket. Hitting a global market size of a staggering 1.9 billion in 2021, year-over-year data and projections show that demand for this simple piece of exercise equipment is only increasing.

That's especially impressive when you realize the sport has been traced as far back as the 1600s and that it's still as good for people to do today as it was at that time. "Jumping rope has many benefits that impact our heart, tendons, muscles and bones," says Meghan Wieser, a doctor of physical therapy and a strength coach based in Maryland.

What are the health benefits of jumping rope?

Indeed, the health benefits of jumping rope are many and affect multiple systems throughout the body. Jump roping has been shown to improve balance and coordination, offer a diversified workout routine, and is considered a full body workout. Regular practice of the sport strengthens upper body muscles in your biceps, core, back, forearms and shoulders along with lower body muscles like your calves, hamstrings, glutes and quads. "It even provides cognitive performance and mental health benefits," says Michele Olson, an adjunct professor of sports science at Huntingdon College in Alabama.

The exercise is also great for getting the heart pumping. "Jump roping taxes the cardiovascular system quite a bit so we see improvements in cardiovascular capacity, blood pressure and heart rate," says Wieser.

And it's a lower-impact exercise than you might think - so long as you stretch properly beforehand and practice proper technique. "Research shows that jumping rope can be a good way to increase bone mineral density in your feet and heel bones," says Olson. This is especially advantageous to people as they get older as some "may have lost or be losing muscle strength and power at a relatively high rate," says Jason Moran, PhD, a sport and exercise scientist at the University of Essex in England.

Is jumping rope good cardio?

Another benefit of jumping rope is that it's a good workout. "Jump roping is great cardio," says Weiser. Indeed, some reports show that you can burn as many as 500 calories in only 30 minutes of the activity when practicing the most vigorous techniques.

Jumping rope can also help people shed unwanted pounds. "Six weeks of rope jumping has been found to decrease BMI," says Olson. "When coupled with a calorie-reduced diet, reported changes in body weight and body fat range from approximately 3 pounds to as high as 7 pounds in eight weeks," she explains.

Jumping rope can also improve your results in other cardiovascular activities. "Non-running exercises that incorporate jump rope training can be very beneficial for those who also run or who generally want to keep fit because it can target enhanced performance at the level of each muscle," says Moran.

Yes, jumping rope is good cardio. But can it help you lose weight?

是的，跳绳是很好的有氧运动。但是它能帮助你减肥吗？

As one of the least expensive and most accessible fitness options available, jump ropes sales continue to skyrocket. Hitting a global market size of a staggering 1.9 billion in 2021, year-over-year data and projections show that demand for this simple piece of exercise equipment is only increasing.

作为最便宜、最容易获得的健身选择之一，跳绳的销量继续飙升。2021年，全球市场规模达到惊人的19亿，同比数据和预测显示，对这种简单运动器材的需求只会增加。

That's especially impressive when you realize the sport has been traced as far back as the 1600s and that it's still as good for people to do today as it was at that time. "Jumping rope has many benefits that impact our heart, tendons, muscles and bones," says Meghan Wieser, a doctor of physical therapy and a strength coach based in Maryland.

当你意识到这项运动可以追溯到17世纪，而且它效果仍然和当时一样好时，这尤其令人印象深刻。“跳绳对我们的心脏、肌腱、肌肉和骨骼有很多好处”，Maryland的理疗医生兼力量教练Meghan Wieser说道。

What are the health benefits of jumping rope?

跳绳对健康有哪些好处？

Indeed, the health benefits of jumping rope are many and affect multiple systems throughout the body. Jump roping has been shown to improve balance and coordination, offer a diversified workout routine, and is considered a full body workout. Regular practice of the sport strengthens upper body muscles in your biceps, core, back, forearms and shoulders along with lower body muscles like your calves, hamstrings, glutes and quads. "It even provides cognitive performance and mental health benefits," says Michele Olson, an adjunct professor of sports science at Huntingdon College in Alabama.

事实上，跳绳对健康的好处有很多，会影响全身的多个系统。已经证明跳绳可以提高平衡和协调能力，提供多样化的锻炼，是一种全身锻炼。经常跳绳可以增强你的二头肌、核心肌、背部、前臂和肩部的上半身肌肉，以及小腿、腿筋、臀大肌和股四头肌等下半身肌肉。“它甚至可以提高认知能力和心理健康”，Alabama州Huntingdon学院体育科学兼职教授Michele Olson说道。

The exercise is also great for getting the heart pumping. "Jump roping taxes the cardiovascular system quite a bit so we see improvements in cardiovascular capacity, blood pressure and heart rate," says Wieser.

这项运动对心脏跳动也很有帮助。“跳绳时心血管系统的负荷相当大，所以我们看到心血管功能、血压和心率都有所改善”，Wieser说道。

And it's a lower-impact exercise than you might think - so long as you stretch properly beforehand and practice proper technique. "Research shows that jumping rope can be a good way to increase bone mineral density in your feet and heel bones," says Olson. This is especially advantageous to people as they get older as some "may have lost or be losing muscle strength and power at a relatively high rate," says Jason Moran, PhD, a sport and exercise scientist at the University of Essex in England.

这是一种影响比你想象的要小的运动——只要你事先适当拉伸并练习适当的技巧。“研究表明，跳绳可以很好的增加脚部和足跟骨矿物质密度”，Olson说道。这对年纪大的人们来说尤其有利，因为他们“可能已经或正快速的失去肌肉和力量”，英国Essex大学的运动和锻炼科学家Jason Moran博士说道。

Is jumping rope good cardio?

跳绳是好的有氧运动吗？

Another benefit of jumping rope is that it's a good workout. "Jump roping is great cardio," says Weiser. Indeed, some reports show that you can burn as many as 500 calories in only 30 minutes of the activity when practicing the most vigorous techniques.

跳绳的另一个好处是它是一种很好的锻炼方式。“跳绳是很好的有氧运动，”Weiser说道。事实上，一些报告显示，在进行最激烈的跳绳时，你只需30分钟的活动就可以燃烧多达500卡路里的热量。

Jumping rope can also help people shed unwanted pounds. "Six weeks of rope jumping has been found to decrease BMI," says Olson. "When coupled with a calorie-reduced diet, reported changes in body weight and body fat range from approximately 3 pounds to as high as 7 pounds in eight weeks," she explains.

跳绳还可以帮助人们减掉多余的体重。“人们发现，跳绳六周可以降低BMI”，Olson说道。“当配合上低热量的饮食时，报道称体重和体脂在八周内的变化范围从大约3磅到最高7磅”，她解释道。

Jumping rope can also improve your results in other cardiovascular activities. "Non-running exercises that incorporate jump rope training can be very beneficial for those who also run or who generally want to keep fit because it can target enhanced performance at the level of each muscle," says Moran.

跳绳还可以改善其他心血管系统。“结合跳绳训练的非跑步锻炼对那些跑步或想保持健康的人来说非常有益，因为它可以增强每一块肌肉”，Moran说道。