Is it better to lose weight by skipping rope or running?

Losing weight is a topic that people are more concerned about, because many people think that having a slim figure can improve their appearance. Of course, everyone's way of losing weight is different. Some people jump rope and some people run. So, is jumping rope better for losing weight or running? Which one works better? According to the answers given by some experts, running and skipping rope consume similar calories, so people can choose which method to lose weight according to their preferences.

Among various weight loss exercises, skipping rope has always been very popular. Jumping rope for 30-40 minutes can consume 300 kcal of calories, while a bowl of white rice contains about 250 kcal of calories. To lose one kilogram of fat, you need to burn about 7700 kcal of calories.

method

1: Steady, rhythmic breathing

2: Keep the upper part of your body balanced and do not swing left and right

3: The body should be relaxed and the movements should be coordinated.

4: Start jumping with both feet at the same time, then transition to jumping with alternating feet.

5: Don’t jump too high when jumping rope, just enough for the rope to pass through.

Rope skipping for weight loss and exercise control

Beginners: 60-100 jumps per set. Do it 2-3 times with 1 minute interval.

Normal: 400-500 jumps per set. Do it twice, with 1 minute interval between each.

advantage

Rope skipping for weight loss

Some foreign fitness experts particularly recommend rope skipping. Because it has many advantages:

1. Simple and easy. There are many varieties of rope skipping, which can be simple or complex, and can be done at any time. You can learn it once you learn it. It is particularly suitable as a fitness exercise in seasons with lower temperatures, and it is especially suitable for women. In terms of exercise volume, jumping rope for 10 minutes continuously is almost the same as jogging for 30 minutes or dancing aerobics for 20 minutes. It can be said to be an aerobic exercise that takes less time and consumes more energy.

2. Exercise multiple organs. Jumping rope can enhance the functions of the human cardiovascular, respiratory and nervous systems. British fitness expert Mam emphasized that skipping rope can enhance the functions of the human cardiovascular, respiratory and nervous systems. His research has confirmed that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome, etc. For lactating and menopausal women, skipping rope also has the positive effect of relaxing emotions, and is therefore also beneficial to women's mental health.

In view of the unique health benefits of skipping rope for women, French fitness expert Mok has designed a "skipping rope progressive plan" specifically for female fitness enthusiasts. When you are a beginner, you only need to jump in the same place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can practice "serial jumps" every day, such as jumping for 3 minutes each time, for a total of 5 times, until you can jump continuously for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is a standard aerobic exercise.

Skipping rope is one of the best exercises for weight loss. Tests have shown that skipping for 5 minutes at 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles whole body symmetrical and strong. At the same time, it will fully exercise your respiratory system, heart, and cardiovascular system. This method of weight loss is simple, interesting, not affected by climate, and is suitable for men, women, old and young. It only requires a rope to achieve the goal of weight loss, and it is especially suitable for women.

How long does it take to lose weight by skipping rope?

The minimum should not be less than 30 minutes, because less than 30 minutes will not achieve the purpose of burning fat. The maximum should not exceed 2 hours, because excessive training for more than two hours will make the body extremely tired. Jumping rope should not be less than 4 times but not more than 6 times a week. Generally, it takes a day of rest and thinking, so that you can improve faster. Rope skipping is an aerobic exercise that can consume excess body fat and make muscles elastic. But you must remember to do some stretching exercises after skipping. Stretching movements can evenly distribute muscles and prevent the phenomenon of carrot legs. Do warm-up before skipping rope and stretch after skipping rope. Even if you stick to skipping rope for a long time, your calf muscles will not swell excessively, but will only become appropriately firm and tight, with beautiful curves.

Through the above understanding, I believe you have your own answer to whether to lose weight by skipping rope or running. No matter which method you choose, we should lose weight reasonably and not rush it. We should also pay attention to a reasonable combination in diet and not eat some foods that are easy to make you fat. The second thing is to lose weight step by step to avoid weight loss failure due to some mistakes.