Which is better to lose weight, running or skipping? As we pay attention to our health, more and more people begin to exercise. Running and skipping are both aerobic exercises, so which is better for losing weight?
Which is better to lose weight, running or skipping? 1 1, exercise intensity.
If you want to lose excess body fat, you must ensure the intensity and time of aerobic exercise. If the intensity is not enough and the time is too short, you can only achieve the goal of ensuring good health, but you can't lose weight. When doing aerobic exercise, the best heart rate to lose weight is above 150. If you can't reach this heart rate, the effect of exercise on losing weight will be minimal.
Skipping rope and running are equal in exercise intensity, but in order to lose weight, you must reach a heart rate suitable for weight loss. Only when the heart rate reaches a certain standard, and then stick to it, will there be a good weight loss effect.
2. Is it safe?
Running and skipping rope have their own advantages and disadvantages, especially in the safety factor. Running needs a certain runway, stable road conditions and a good sports environment. If you choose to run on a busy road for fun, the safety factor will be very low and accidents will easily occur.
Skipping rope has relatively less strict requirements for sports environment, and can be exercised anytime and anywhere, with high safety factor. But the effect on the body is different, especially on the knee joint. Because skipping rope is a vertical movement, it is harmful to the knee joint. If the joint condition is not good, you must not choose skipping rope. Compared with skipping rope, running has a slightly weaker effect on the knee, but it is not a good match for athletes with knee problems.
3. Can you persist?
As we all know, if you want to lose weight successfully, you must be able to persist in completing exercise. Therefore, when we choose exercise methods, we must choose what we can persist in. Because skipping rope is a relatively stable exercise, although it can consume a certain amount of fat, it does not cost too much effort, and it is easy for people to persist for forty or fifty minutes. Although running can also lose weight, it will be affected by many factors. It will be relatively difficult to stick to it, and it will also make people very tired and difficult to stick to it. So skipping rope is more suitable for dieters than running in this respect.
Skipping rope and running have similar weight loss effects, but as for which way to lose weight is better, it depends on your own situation and what kind of exercise you really like. Only the sports you like can be better adhered to, and only persistence will have an effect.
Which is better for losing weight, running or skipping rope? 2 what are the exercise weight loss skills?
1, the movement has relaxation.
When we do fitness exercises, we must relax. What is relaxation? In fact, it is very simple, that is, knowing how much exercise you should do. If you master the strong and weak rhythm in the half-hour aerobic exercise, that is, add a gentle recovery time in the interval of high-intensity exercise, you can get better slimming effect. It's also half an hour of aerobic exercise. The heat consumption of strong and weak rhythm for 30 minutes is 1 times that of steady exercise for 30 minutes. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain high-intensity exercise.
2. Push hard with one leg when riding a bike.
When you ride a bike, pushing one leg intermittently can increase the intensity of exercise. At first, push your legs together for 4 minutes, with moderate intensity, and then push your left leg hard. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.
3. Divide the movement time
Many fitness veterans will use this method to exercise, that is, split the exercise time, simply put, split the ordinary exercise into two sections. If you used to run 5 kilometers a day, you can divide it into 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the time and distance, you can try to increase the intensity, which can increase the heat consumption of the same distance.
Step 4 walk with load
Wearing a weight-bearing vest in sprint can make you burn 10% more calories. The weight-bearing vest can directly put the weight in the pocket of the vest, which is better than tying sandbags on the legs or holding dumbbells in the hands, and is beneficial to the bodybuilder to control the body posture. To be on the safe side, the negative weight should not exceed 10% of the body weight (for example, a woman weighing 60 kg can carry up to 6 kg). If you don't like this way of carrying weight, you can also try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% more calories without any side effects.
The best time to exercise to lose weight.
Exercise should also pay attention to the time schedule. For friends who want to lose weight, you can increase the effect of losing weight by doing exercise at the right time.
An hour in the morning is worth two in the evening.
"A year's plan lies in spring, and a day's plan lies in the morning." When we exercise in the morning, the calories we need are mainly consumed by the oxidation of excess fat in our body. Obese people are caused by overweight and excessive accumulation of body fat, so we must seize the "prime time" in the morning to lose weight.
Before and after meals is a good opportunity.
Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
Matters needing attention in exercise to lose weight
1. Exercise in the morning is the best time to lose weight.
It is best to come out for exercise after eight o'clock. At this time, the sun's light is strong enough to sterilize, and the dense fog has dispersed. This time is most beneficial to human health.
2. Make your heart beat faster, but don't be too reluctant.
The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted.
Aerobic exercise can effectively burn fat.
Aerobic exercise can increase the body's oxygen intake. Oxygen, like fuel, is an important angle for burning fat. Weight loss exercise must be aerobic, and the efficiency will be high!