First, skipping rope mainly has the following advantages:
1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
Second, running mainly has the following benefits:
1. Lose weight and shape
Running is an aerobic breathing exercise. After running for 20 minutes, the fat began to burn. You can lose weight by running. It can make muscles of the whole body contract and relax rhythmically, increase muscle fibers and increase protein content. Muscular development is one of the signs of bodybuilding.
Keep young
Persisting in running can strengthen metabolism, delay the degenerative changes of bones, prevent the occurrence of bone and joint diseases in the elderly, and thus delay your aging.
3. Enhance cardiopulmonary function
During exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased. The maximum oxygen uptake of trained athletes is 33-60% higher than that of ordinary people.
4. Improve sleep quality
Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
5. Improve efficiency.
Long-term exercise contributes to the improvement of efficiency.
6. Enhance gastrointestinal peristalsis
Running can enhance gastrointestinal peristalsis, increase the secretion of digestive juice, improve digestion and absorption capacity, thereby increasing appetite, supplementing nutrition and strengthening physical fitness.
7. Reduce diseases and regulate menstruation.
For women, running helps to regulate menstruation and reduce diseases. An American obstetrician and gynecologist investigated the menstrual cycle of 394 female athletes in the 1979 New York Marathon. It was found that 26% of women with menstrual disorder recovered their normal cycle, and 17% of women with amenorrhea recovered their menstruation. This is because running increases metabolism, promotes digestion and absorption, regulates nervous system function and improves endocrine function.
8. Temper people's will and perseverance
Running can temper people's will and perseverance, enhance people's toughness and patience, improve people's sensitivity and promote people's adaptability to the environment. People who insist on exercising for a long time have three characteristics when completing quantitative work: first, they act quickly; Second, it has great potential and can exert its maximum functional potential to complete the task; Third, the recovery is fast, the fatigue is eliminated quickly and thoroughly, and it can quickly return to a calm level.
Personally, I think the running effect is good.
Running is a typical aerobic exercise, and the effect of reducing fat is far better than skipping rope. This is because skipping rope is not a simple aerobic exercise, it is more similar to the 800-meter aerobic and anaerobic cross-energy exercise. The same exercise time is far less effective than running.
Try not to run in the morning unless you live in a beautiful place. The air in the morning is actually very bad. Those suspended particles are floating at low altitude. Reducing fat hurts the lungs, and it really does not pay off.
Is dental floss better for running or skipping? If you want to relax the meat, you should want to lose the thick fat layer on your body or the muscles are too hard to be plastic. I'll give you two suggestions: First, run 15 minutes or more, and then jump rope. Finally, if you lose fat, you should rub it more. If you lose fat, you should do more stretching exercises.
It's different whether skipping rope is good for health or running. Running is aerobic exercise, and it is also the basic exercise of all sports, while skipping rope focuses on ligament movement. You know, skipping rope for five minutes is equivalent to running for half an hour.
In physical exercise, aerobic exercise, strength exercise, speed exercise and ligament exercise are the four elements of physical exercise.
So you'd better run and jump rope. If you can add strength-oriented things like singles, parallel bars or push-ups, the exercise will be more comprehensive.
Is it better to jump rope or run in the morning? Morning exercise is the exercise after getting up in the morning.
Haze weather is a state of air pollution, and smog is a general term for all kinds of suspended particles in the atmosphere, especially PM2.5 (particles with aerodynamic equivalent diameter less than or equal to 2.5 microns) is considered as the "culprit" causing haze weather. With the deterioration of air quality, cloudy days are increasing and the harm is increasing. Moreover, it is particularly serious before the sun comes out in the morning, so it is not recommended to go out for running in the morning with severe smog! It is better to skip rope at home!
Skipping rope is better than running. High jump helps you grow taller and use the muscles of your arms and legs.
Is it better to lose fat by running or skipping? Running and skipping rope are both aerobic exercises, and they are both good ways to reduce fat.
I won't say which one is more fat-reducing, because it is completely related to your frequency, speed and duration. However, in terms of intensity and impact on cardiopulmonary function, skipping rope is far greater than running, and skipping rope 10 minutes is more tiring than jogging for 30 minutes, so many people simply can't persist.
What I want to say is about the knee injury. Running will hurt your knees more than skipping rope.
The technical posture of running is more difficult. It takes the strength of one leg to bear the great pressure of weight, speed, inertia and impact. If the ability is insufficient, the injury will be serious. Jogging will cause three times the weight of the knee joint, while running fast will cause five to seven times the pressure, which professional athletes can't bear.
Generally, skipping rope is jumping with both legs, and its movement amplitude and flying height are far less than running, mainly due to calf strength, ankle joint movement, knee joint coordination and forefoot landing, which will not produce great impact and inertia and greatly reduce the damage to the knee joint.
Therefore, no matter which aerobic exercise mode you choose, you must first remember to learn the correct posture. Second, don't exercise excessively. You must have a good rest after exercise. You can drink some sports drinks containing colostrum and anthocyanins before going to bed to speed up recovery and provide a better state for the next exercise.
Is it better to run or jump rope to exercise? Running is the best exercise. It is recommended to start running an hour after dinner, and it is best to stick to it for more than half an hour. After running, take a bath and have a good sleep. Cool!
Is skipping rope better or running? Which can reduce your stomach more? Aerobic exercise is effective to lose weight, and alternating exercise according to experience is the best. Aerobic exercise can burn fat. Aerobic exercise can easily burn off excess fat in the body, and it is not difficult to build a graceful and perfect body!
So skipping rope and running are good aerobic exercises, which can help you lose weight smoothly. As for how to choose, it mainly depends on the time schedule and venue constraints.
Generally speaking, people tend to eat more delicious food because the weather is cooler in autumn and winter and they feel more comfortable. If they neglect exercise, fat will accumulate quickly.
Skipping rope has always been favored in various weight-loss exercises. Skipping rope for 30-40 minutes can consume 300 kilocalories, while a bowl of white rice consumes about 250 kilocalories. For every kilogram of fat you lose, you need to burn about 7700 kilocalories. according to
According to statistics, people who use skipping rope to lose weight can generally lose more than 5- 10 kg in two weeks.
If you want to keep fit, I'll teach you a simple and quick way-skipping rope. Women of all ages can choose different skipping intensities according to their physical conditions. Practice shows that skipping exercise has obvious effect on losing weight, especially on reducing excess fat in legs and buttocks. The essentials of skipping rope to lose weight:
Dance for 5 minutes a day, 5 to 6 days a day, 6 days a week, and gradually increase the amount after adaptation. If you persist for a long time, you will definitely lose weight effectively.
Besides skipping rope, running is also a good choice.
Ultra-jogging is a kind of exercise that runs at an unimaginable slow speed. Its speed is the same as walking, even slower, but its exercise intensity is stronger than walking, and its fat burning effect is better. The key to the effectiveness of exercise is endurance, not sweating. If you want to have a relaxed and happy exercise, choose ultra-jogging! Adjust the speed according to your physical strength, and the pleasure of running can continue to become a habit.
For skipping rope and running, I suggest setting aside 3 to 4 days a week for 45 minutes at a time, whatever you want, as long as it doesn't repeat.
This is because engaging in a sport for a long time will make the muscles less sensitive and the effect will naturally be poor. On the one hand, you won't get bored and even have the idea of giving up because you have been engaged in a single sport for a long time. On the other hand, you can achieve different effects through different kinds of exercise, covering all aspects and taking care of your body in all directions.