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The amount of rope skipping exercise does not depend on the number, but the duration and intensity. Intermittent skipping of more than 30 minutes can really lose weight.
Rope skipping, like running, is a low-threshold and low-consumption aerobic exercise for the whole people. The muscles of the arms, waist and abdomen are driven to burn body fat through the bounce of the legs. If you insist on skipping for more than one hour, the calories burned are as high as 300-1300 kcal, which is equivalent to the calories of running for 3 hours. Obviously, running can indeed reduce fat, and the amount of weight loss depends on the strength and correct posture.
So, Xiaobai will come to talk about how to skip rope to really lose weight. After reading this article, you will have the following gains:
1. How long does it take to skip rope to lose weight?
2. How to skip rope to be effective?
How long does it take to lose weight by skipping rope
From the principle of fat burning, it takes 60 minutes to 120 minutes to burn body fat after aerobic skipping exercise .
Rope skipping is a cardiopulmonary activity that takes in a lot of oxygen to fuse with fat cells in the body. The first half an hour only loses water and sugar. After half an hour, the fat with enough oxygen is really burned. It needs to be tightened during the rising and falling process. The rectus abdominis muscles work hard, the calf gastrocnemius and thigh quadriceps muscles lose excess fat in the self-weight muscle confrontation.
In 60 minutes of uninterrupted skipping, you can lose your belly, tighten leg muscles and arm lines, and consume 1,300 calories. It has nothing to do with the number of skipping ropes, but is related to how long you last. Skipping rope for more than 120 minutes does not burn fat again, but consumes muscles.Accumulation of large amounts of lactic acid causes muscle fatigue.
From the principle of exercise intensity, a heart rate of 150 beats/min and a medium speed of 600 kcal/h are the best exercise intensity to maintain when skipping rope.
Exercise intensity is related to two indicators: heart rate and speed. Generally speaking, in the same long training time, skipping fast burns more fat and improves metabolism faster, but you must choose according to your physical fitness and age.
1. Slow rope skipping, low exercise volume: The heart rate is maintained at a slow speed of 120 beats/min, and the low intensity of 5MET consumes 480 kcal/hour.
2. Middle-speed rope skipping, medium exercise : The heart rate is maintained at a medium speed of 120-150 beats/min, a medium intensity of 8MET, and it consumes 600 kcal/hour.
3. Fast rope skipping, high exercise volume : The heart rate is maintained at a rapid rate of 150-180 beats/min or even higher. The high intensity of 10MET consumes 720 calories/hour. Excessive intensity is not recommended.
How to skip rope to be effective
Rope skipping does not always bounce for a long time to lose weight. You must grasp the time and method.
1. Master the best time to lose fat quickly
Jump rope at 8 in the morning and consume glycogen: It is easy to feel hungry in the morning because most of the glycogen is metabolized after sleep at night, which can quickly enter the fat consumption stage .
Jump rope at 7 pm, the best fat consumption: At 19:00 in the evening, the heart rate, oxygen uptake capacity and other body functions have reached their peak time.Skipping at this time is easy to quickly consume fat and sugar.
2. Grasp the appropriate method to increase metabolism
Step by step intermittent method to maximize fat burning: You can keep skipping ropes below 120 times per minute for the first 15 days, which is equivalent to jumping 1,000 to 1,000 in 30 minutes Within 3000, there should be no breaks in the middle and the speed should not be too fast.
After 15 days, the skipping rope should be kept at about 150 times per minute, which is equivalent to more than 3000 rope skipping in 30 minutes. The speed should be kept at medium speed. You can rest for 15 seconds without interruption.
Master the correct rope skipping posture and maximize your performance: The correct skipping rope can burn most of the body fat, but the wrong skipping method can easily hurt the knee and cause excessive fatigue. How to skip rope is the most correct?
- Action essentials
Fold the length of the rope in half until the arms are raised at an angle of 45 degrees, and the feet are straightened and the knees bend slightly. Tighten the waist and abdomen core, exhale upwards and bounce with toes, keep your arms at a 45-degree angle to keep your elbows clamped, and swing your wrists forward.
Keep the central force of the body and do not sway left and right. When the elbow rotates internally to exert force, the speed of the swing rope is consistent with the speed of the hand rope, maintaining a uniform bounce.
- Matters needing attention
1. Do not fall on your heels and injure the back muscles of your calves.
2. Don't hold your breath to skip rope, and the elbows should not be too large.
3. The knee should be slightly bent and not straightened, which will damage the knee.
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So,Although rope skipping is a low-threshold mass sport, the simpler the movement, the more you have to master the methods and methods, so as to ensure that the body can burn fat to the maximum under the premise that the body is not damaged.
Rope skipping does not depend on the number of times, but depends on the appropriate heart rate and exercise intensity. For the same 30-minute skipping rope, some people can achieve a high-intensity fast skipping rope of 180 times/min, and some people can only skip slowly at a low-intensity of 120 times/min, thanks to everyone's usual exercise intensity and physical fitness And age, etc.
Therefore, skipping rope should be suitable for you, which is the best.
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