Is running faster for losing weight or skipping rope faster?

As living standards continue to improve, people are paying more and more attention to their image. They want to present their perfect side to others by losing weight. Running and skipping rope are common ways people lose weight. So, which is faster, running or skipping rope? According to the answers given by some experts, running consumes more body fat and can help people lose weight. Let us learn about it together.

It is best to wear soft-soled shoes when skipping rope. Skipping rope 3-4 times a week, about 10 minutes each time, with 2 minutes as a unit, is a very effective and appropriate amount of exercise. According to research, jumping rope for 10 minutes continuously consumes about the same amount of energy as jogging for 30 minutes or dancing aerobics for 20 minutes. Wear comfortable soft-soled sports shoes to relieve impact and prevent joint damage from shock. Initially, you can start exercising with a light rope, with each unit lasting 30 seconds. Gradually increase the amount, and after you become proficient, you can adopt more tricks.

Essentials

1. Basic rope skipping skills: simple rope skipping method

Warm-up: Put your feet together and do jumping exercises for 2 to 3 minutes (jumping height is 3 to 5 cm).

Start jumping rope, focusing on swinging your wrists in an arc. Beginners should jump 10 to 20 times first, rest for 1 minute, and then repeat the jump 10 to 20 times. Non-beginners can jump 30 times first, rest for 1 minute, and then jump 30 times again.

2. Single-leg knee-bend jump

Bend your right knee and lift it forward. Stand on tiptoes and hop on one foot 10 to 15 times, then repeat with the left leg. Rest for 30 seconds and do 2 rounds on each side.

3. Sideways jump

This exercise can train your endurance and strengthen your abductor and adductor muscles. Two people stand on the left and right sides of the skipping rope, one in front and one behind. They first jump forward with one foot sideways, and then jump back to the original position sideways. When jumping, you should focus on swinging your arms vigorously. Jump for 1 minute, then rest for 10 seconds, and repeat the exercise 2 times.

4. Split-leg jump

First do the rope skipping warm-up exercise (see Exercise 1), then jump rope, with your feet apart when jumping and your feet together when landing, and repeat the action 15 times.

5. Spin Jump

Two-person skipping rope exercise: one person squats with legs apart, swinging the rope so that it draws an arc on the ground, while the other person keeps jumping over the swinging rope. The speed gradually increases from slow to fast, and the two people take turns after 1 minute.

6. Side-foot jump

Start with the simple skipping rope method (see Exercise 1), then swing the skipping rope with your wrists, skipping with your right foot, and letting your left foot, which is not touching the ground, slant to one side, and do 15 jumps. Switch to the other foot and jump 15 times. Non-beginners can practice fast skipping, which means jumping twice in a row while the rope slides under your feet. When practicing, be careful not to lift your feet too high or too slowly, otherwise you may easily get tripped by the rope.

7. Jump with arms crossed

Start by doing the rope skipping warm-up exercise (see Exercise 1), then jump with your arms crossed. When the rope is in the air, cross your arms, and after jumping over the crossed rope, return your arms to their original position.

8. Double rope skipping: It requires the jumper to concentrate and coordinate more than single rope skipping.

(1) Stand side by side. Each person holds the rope handle with his or her outside hand. First start practicing the simple skipping method (see Exercise 1), with two people skipping with both feet at the same time, and then practice skipping with one foot at the same time.

(2) Stand one in front of the other. The tall person stands at the back and swings the skipping rope.

Precautions

1. The length of the skipping rope should be appropriate

The skipping rope should not be too long. Just hold the rope with both hands slightly below your shoulders.

2. Don’t land on the sole of your foot

When jumping rope, you should jump and land on the front of your feet. This can ease the impact, reduce damage to soft tissues, and reduce vibration and damage to the ankle. Remember not to land on the entire sole or heel, as this will cause concussion to the brain.

3. Don’t jump rope on concrete

Because skipping rope is a relatively intense sport, it is best not to skip rope directly on the concrete floor. You can choose a lawn, wooden floor, or dirt venue with moderate hardness or softness. You can also lay a blanket or plastic on the concrete floor to reduce the impact on the joints and brain.

4. If you are heavy, you should use both feet to rise and fall.

If your body mass index is listed as overweight, you should be careful when skipping rope. First, don't jump on one foot, otherwise the whole body weight will be on one foot, which can easily damage the knee and ankle joints. Try to choose to land on both feet at the same time or run and jump; secondly, the skipping time should not be too long, you should take a break after jumping for 2-3 minutes.

No matter whether running or skipping rope is a quick way to lose weight, if we are really determined to do something, we should not give up halfway and keep persisting. Of course, losing weight requires many methods and techniques. If you want to lose weight as quickly as possible, you can sign up for some weight loss training courses and follow the advice of weight loss experts to lose weight, which will be faster.