Researchers at Chulalongkorn University in Thailand investigated whether high-intensity interval jump rope training and moderate-intensity continuous jump rope training could improve cardiorespiratory fitness and body composition.
This randomized controlled trial recruited 59 young adults aged 18–34 who had not met the recommended weekly physical activity guidelines for at least three months. Participants with a body mass index (BMI) <25 were included in the study, while those with a history of cardiovascular disease, diabetes, or smoking were excluded.
Participants were randomly assigned to a control group, a high-intensity interval exercise (HIIE) group, or a moderate-intensity continuous exercise (MICE) group. At the start of the study, researchers measured their height, weight, resting blood pressure, cardiorespiratory fitness (CRF), and body composition.
Participants in the HIIE group performed 2 minutes of jumping rope at 80% of their maximum heart rate, followed by 1 minute of active recovery at 50% of their maximum heart rate, repeating this cycle for 7 sets; they performed this workout 3 times per week for 1–2 weeks. During weeks 3–8, participants continued jumping rope at the same intensity but completed 9 sets, also exercising 3 times per week.
Participants in the MICE group performed continuous jumping rope at 70% of their maximum heart rate for 20 minutes, five days a week, during the first two weeks. From weeks 3 to 8, they increased the duration to 30 minutes while maintaining the same intensity and frequency. In contrast, participants in the control group received no specific intervention. After the exercise period, researchers remeasured the participants' CRF and body composition.
The results showed that after the 8-week intervention, participants in the HIIE and MICE groups had similar CRF, with their maximum oxygen uptake increasing by approximately 10.5 mL/kg/min compared to pre-exercise levels-significantly higher than that of the control group. There were no significant differences in body composition or body mass index among the three groups.
This study concluded that skipping rope is a cost-effective form of aerobic exercise, requiring minimal equipment and space, and that both moderate- and high-intensity sessions can improve cardiorespiratory fitness.
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