The benefits of skipping rope: long-term skipping rope can eliminate fatigue

Rope skipping is the best aerobics. Why? What are the benefits of rope skipping? Someone once did an experiment: everyone jumped rope for 5 minutes a day, 5 times a week, for 4 weeks. The results showed that jumping rope can eliminate fatigue. Women who were once attacked by fatigue all day long have now broken through this barrier. As a result, the drowsiness at 3 or 4 o'clock in the afternoon has disappeared, and their work efficiency has improved.

Rope skipping involves similar impact forces as long-distance running, but the repetitive motion of long-distance running can easily cause strain and loss of jumping ability. Especially long distance running. If you alternate running with skipping rope, you can get some rest for your legs. If you do indoor cycling, it will be a better way to rest your legs than skipping rope.

A survey shows that cycling is a good way to maintain maximum oxygen uptake, and the effect will be better if we alternate the exercise methods. It is recommended to run for 30 minutes, then ride a bicycle for 90 minutes, and then return to skipping rope. The exercise effect is more ideal.

Jumping rope can train our muscle fibers more effectively than running, improving explosive power and speed. This is a nice thing. It can also improve our endurance levels. Of course, we say that skipping rope must be an exercise time of more than 20 minutes . We recommend that rope skipping exercises should be in a form with varying difficulty, such as jumping on one leg, jumping with alternating feet, and jumping with both feet. We should enjoy the joy of exercise to the fullest. If rope skipping exercises account for about 15% of your exercise time, the effect of your exercise will be more ideal. At the same time, it also avoids fatigue of the working muscles. Exercise with intervals is better for training different muscle groups.

This also avoids the potential risk of sports injuries. Try 3 minutes of high-intensity skipping rope exercise, allowing your heart rate to approach 90% of your maximum heart rate (maximum heart rate = 220 minus your age), and repeat 4 to 6 groups. Then, use a 90-second walking routine to get your heart rate back down to 120 beats per minute. The rest time between groups should be when your heart rate recovers to 120 beats/minute before starting the second group of training. If your physical condition cannot sustain the next group of training, please follow your body's response and reduce the difficulty of the exercise, or consult a sports medicine doctor who will provide an exercise prescription that suits your own physical condition.

At the same time, I suggest you do some weightlifting training. Increasing muscle strength can effectively reduce the risk of sports injuries. Long-distance runners can add some single-leg squats, weighted lunges (in different directions), and calf triceps raises. Or make skipping rope an integral part of your own exercise regimen. This can increase the regulation of the movement and avoid overtraining!