| Rope skipping can be done indoors or out, requires
little formal equipment, and can be an effective
component of a fitness program for people who
have high levels of fitness and regular activity. We
emphasize the latter point because rope skipping
places the load primarily on the lower leg, involves
a smaller muscle group than walking and running,
and causes a disproportionately higher heart rate
response.
Overdoing this activity, especially if you are at the
beginning of a fitness program, is inappropriate.
Our concern is based on the energy cost of rope
skipping. Even a very slow skipping rate (60-80
turns per minute) requires 9 METs and a heart rate
of more than 150 beats per minute in young, fit
subjects. Skipping at 120 turns per minute increases
the energy cost to only 11 METs. As a result, skipping is not a graded activity—even the
slowest skipping rate for an extended period requires energy expenditure equal to or
higher than the cardio respiratory fitness of many sedentary people.
Gross Energy Cost of Rope Skipping
(kCal per minute)
| Body Weight (lb) |
Slow skipping |
Fast skipping |
| 110 |
7.5 |
9.2 |
| 120 |
8.2 |
10.0 |
| 130 |
8.9 |
10.9 |
| 140 |
9.5 |
11.7 |
| 150 |
10.2 |
12.5 |
| 160 |
10.9 |
13.4 |
| 170 |
11.6 |
14.2 |
| 180 |
12.3 |
15.0 |
| 190 |
12.0 |
15.9 |
| 200 |
13.6 |
16.7 |
| 210 |
14.3 |
17.5 |
| 220 |
15.0 |
18.4 |
Note One MET describes the amount of oxygen used by the body at rest. |
