1. Slow jump-pay attention to the jump time and do endurance jump.
Don't look? How high is the fat burning rate of 1 hour? If you only dance for a few minutes a day, you can't expect much effect.
The intensity of slow jump is low, and part of the energy consumed comes from glycogen and part from fat. And the longer the duration, the greater the proportion of fat. At the beginning of exercise, glycogen burns more, and after 20-30 minutes, fat has the upper hand.
2. Jump fast-pay attention to the number of jumps and do intermittent jumps.
When you jump rope fast enough, you will achieve anaerobic exercise, shortness of breath and extremely high heart rate, reaching 80%-90% of the maximum heart rate. Of course you can't dance for long. You need to jump for a while and have a rest. Intermittent jumping.
In fact, you are already making the famous HITT.
Although high intensity will not burn fat directly, it will also make the body burn fat indirectly after exercise. It is said that the intermittent fat burning amount of high intensity is about 6 times that of low intensity at the same time.
3. Energy consumption of skipping rope
No matter what exercise, it has the effect of burning fat.
To lose weight, you must: consume calories > consume calories. You can calculate according to your own weight and skipping frequency according to the following formula. Energy consumption = 1.05 * weight kg * time hours * Mets
Assuming a weight of 70kg, a fast jump every day 1 hour, the consumption of 1 month is 27 12 1kcal.
While 1 kg of fat is equivalent to 7000 kcal, and 27 12 1 kcal is equivalent to 3.87 kg of fat. Of course, this is only a theoretical calculation. Actually, it won't consume that much fat.
4. Preventive measures
Warm up before jumping and relax after jumping.
Keep your torso stable when jumping. It is best to wear sports shoes with good elasticity and high cushioning. Touch the ground with the forefoot. Don't jump in hard places such as cement/marble. You can go to the plastic yard if you have the conditions.