Rope skipping: Is high better than moderate intensity for cardiorespiratory fitness?

High-intensity interval (HIIE) and moderate-intensity continuous exercises (MICE) using rope skipping are both effective in improving cardiorespiratory fitness (CRF) in young adults, according to a study. Moreover, both strategies are similarly enjoyable.

“Rope skipping is a cost-effective, moderate-to-vigorous-intensity aerobic exercise,” the authors said.

Fifty-nine healthy adults (29 females, mean age 21.7 years) were randomized to HIIE (9 x 2-min bouts at 80 percent HRmax with 1-min active recovery), MICE (30-min at 70 percent HRmax), or a nonexercised control group. HIIE sessions were done three times a week, MICE five times a week, over 8 weeks.

The authors assessed maximal oxygen uptake, a measure of CRF, both before and after the interventions. They also evaluated enjoyment using the Physical Activity Enjoyment Scale following the first and final sessions.

At week 8, participants in both HIIE (mean, 48.4 mL/kg/min, 95 percent confidence interval [CI], 43.9‒52.9) and MICE (mean, 43.1 mL/kg/min, 95 percent CI, 43.1‒51.1) groups experienced significantly improved CRF compared with pretest (mean, 43.8 mL/kg/min, 95 percent CI, 38.8‒48.8; p<0.001 and 42.2 mL/kg/min, 95 percent CI, 38.1‒46.2; p<0.001), respectively) and those in the control group (mean 39.9 mL/kg/min, 9 5percent CI, 37.0‒42.8; p<0.001; η²p=0.595).

No significant difference was noted in body composition among or within groups. Furthermore, levels of enjoyment did not differ between or within exercise groups.

“HIIE could be a time-efficient alternative to MICE for those with limited exercise time,” the authors said.