How Jumping Rope Impacts Your Aerobic and Anaerobic Systems, Based on Research

Jumping rope is a versatile workout tool, capable of targeting both the aerobic and anaerobic systems depending on how it’s used. Understanding the difference between these two energy systems is essential for tailoring your workouts to meet your specific fitness goals. In this article, we’ll dive into how different types of ropes impact your aerobic and anaerobic systems, with practical workout suggestions for each. This insight comes from unpublished data gathered through research commissioned by the Exercise Physiology lab at Western Kentucky University.

Understanding Heart Rate and Jump Ropes

Jumping rope is an effective cardiovascular exercise, and no matter which rope you use, you’ll elevate your heart rate quickly. According to the data from the study, participants consistently hit vigorous intensity ranges using all types of ropes. However, different ropes can help you push your body in distinct ways. 

• Vigorous Intensity Range: Jumping rope generally keeps your heart rate elevated to at least 70% of your maximum heart rate (HRmax), according to the American Heart Association.
• Beaded Rope and Heart Rate: The study showed that participants using the 1” beaded rope (Core Beaded) experienced the highest heart rates relative to their age-predicted max, indicating that this rope creates the most significant cardiovascular challenge.
• Heavy Rope and Heart Rate: In contrast, the Muay Thai 2.0 (1lb) heavy rope did not increase heart rate to the same degree, though it heavily engaged muscle groups in the upper body. The researcher believes that participants naturally lowered their jumps and focused more on efficiency with the heavy rope, leading to a slightly slower heart rate response.

Jumping rope is not just about heart rate, though—it’s also about how your body produces energy.

Learn more about The Effect of Jump Rope on Heart Rate Recovery.

Aerobic vs. Anaerobic Energy Production

High Aerobic Component Activities

Aerobic exercises rely on oxygen to fuel your muscles over sustained periods of time, which helps to build endurance. When using a speed rope or practicing advanced moves like crosses or double unders, the aerobic system is heavily taxed. This makes speed ropes ideal for improving cardiovascular fitness and increasing your stamina.

• Speed Ropes for Aerobic Training: Speed ropes like the Bullet Comp are best for exercises requiring long-duration jumps where the focus is on maintaining rhythm and breath control.
• Double Unders and Crosses: Practicing  double unders or crosses can also significantly challenge your aerobic capacity. Data from the study showed that as participants practiced these skills, even though they made some mistakes, their aerobic systems were still engaged and challenged. Practicing skills like this can also make jumping rope more fun, so you’ll want to jump for longer durations!

Anaerobic Contribution by Rope Type

Anaerobic exercise relies on stored energy within your muscles and blood, kicking in when oxygen isn’t available fast enough. This is common during high-intensity bursts, like those seen in interval training with beaded or heavy ropes.

• Beaded Rope (Core Beaded): The study found that the beaded rope produced the fastest increase in anaerobic contribution, making it a top choice for HIIT (High-Intensity Interval Training) workouts.
• Heavy Rope (Muay Thai 2.0): The Muay Thai 2.0 and other heavy ropes also force the body to use anaerobic energy, particularly in the latter half of longer intervals (around 90-120 seconds).

While the order of exercises during the study may have impacted the energy systems used, the evidence suggests that all ropes tax both aerobic and anaerobic systems to varying degrees. So, how can you optimize your training using these ropes?

Edited by Kaylee Woodard Kaylee Woodard is a jump rope educator and performer with a Master’s degree in Exercise Science and a Ph.D. in Motor Behavior and Sport Psychology. A former competitive jumper, she has won multiple national and world jump rope titles. She now travels the world teaching jump rope with her husband, Nick, through Learnin' the Ropes.