In fitness exercise, as long as there is jumping action, no matter whether the jumping range is large or small, it will cause great pressure on the heart and lungs, so it is difficult for people to persist for a long time. As long as they can keep running for a long time, ordinary people can run for an hour continuously, but few people can jump rope 1 hour continuously. It is difficult for people who don't usually exercise to jump rope for 30 seconds or 1 minute.
It can be seen that the exercise intensity of "skipping rope 140 times per minute" mentioned at the beginning is actually very high. The skipping speed of ordinary people is generally maintained at 80 to 100 times per minute. If the skills of skipping rope are not skilled enough and the coordination of the body is not good enough, then the process of skipping rope will be repeatedly interrupted because the feet catch the rope, and the exercise intensity will be further reduced.
Suppose 1000 rope skipping is completed in five groups, each group has 200 times, which is almost 2 minutes. Then five groups of skipping rope need 10 minutes. Plus four intermissions of 1 minute, the total time is about 14 to 15 minutes. According to the average energy consumption of 1 hour of 600 kcal, the energy consumption of 1000 skipping rope is about 150 kcal.
Note that this is only for the convenience of discussion and is a rough approximation. Because the combustion of fat is not uniform, it shows the characteristics of "low before and high after", that is, in a period of about 30 minutes, fat energy supply gradually becomes the main force. So the actual energy consumption should be less than 150 kcal.
Compare the calories with those of some common foods: ordinary rice with two or two white rice is about 120 calories, fried noodles is about 400 calories, and chocolate cake is about 440 calories. So from the point of view of calorific value, the heat consumption of 1000 skipping rope is really negligible. Regardless of exercise duration or energy consumption, skipping rope 1000 times once seems to be far from enough to achieve the effect of losing weight.
However, the actual situation sometimes exceeds expectations. I once experienced a colleague who never exercised, and insisted on skipping rope every day, and obviously lost weight for a month. In this month, he jumped rope from 500 times to 1500 times. It can be seen that how many times skipping rope does not absolutely determine the weight loss effect of skipping rope, but also involves factors such as body fat rate and diet. Yu Xingjun listed several situations for your reference:
People with high initial weight and body fat rate, especially those who didn't exercise before, exercise by skipping rope and other aerobic exercises. The initial effect of reducing fat and weight will be obvious, even if you don't control your diet, you can get good results. From the experience, this period is about 1 to 3 months, so some people call these months "novice welfare period".
If the novice grasps this "welfare period", the effect of reducing fat will be quite good. If you can adopt a low-calorie or low-carbon diet at the same time, the effect of reducing fat may be "amazing". I've met some novices. When they first started skipping rope to lose weight, they ate one or two meals to control their calorie intake, which was actually a low-calorie diet. It's not unusual to lose seven or eight pounds in a month or two.
Beginners don't need to be too particular about skipping rope. It doesn't matter if you hurry up and slow down. You can jump on one foot or both feet. Forty or fifty times in each group is no problem. What's more important is to finish skipping rope with 65,438+0,000 yuan each time, and stick to it regularly for a period of time.
Taking men as an example, the normal body fat rate is between 15%- 18%, and the body is generally standard. This is equivalent to a student often getting between 80 and 90 points. It is more difficult to raise his score from 80 to 100. Obese people are equivalent to students who always fail exams. As long as they work hard, it will be very fast to improve to 70 or 80 points. In other words, because the diet is not well controlled, there is not much room for people with normal body fat rate to improve, so the effect of skipping rope once 1000 is limited.
To achieve better fat-reducing effect by skipping rope, we must take three measures: first, strictly control diet; second, increase exercise; third, increase exercise intensity, such as using HIIT (High Intensity Interval Training) or tabata training.
If people who have regular exercise habits at ordinary times, the amount of exercise for skipping rope once 1000 is at most a warm-up or only a part, so there is no question of "how effective it is to persist for three months", because the amount and intensity of exercise are far lower than their usual training level.
In fact, a single skipping rope, although its fat-reducing effect is certain, is just that any exercise can't keep the fat-reducing effect forever, because the body will try to adapt. Therefore, a single exercise or fitness program (including diet program) needs to be adjusted in time.
Fortunately, there are always a few people who can stick to regular exercise. According to the 400 million obese and overweight people in China, it can be predicted that most people who are going to start skipping will belong to the situation of 1. Not surprisingly, it will be a high probability event to see you lose weight within three months!
If you don't want to lose weight, you can keep fit by simply jumping 1000. Jumping every day is good for your health.
Want to lose weight, how much is 1000? I used to lose weight and jump rope for an hour every day, about 3 thousand. A thousand people don't even have half an hour. Generally speaking, they don't start to consume fat until half an hour after exercise, so they have to jump for at least 40 to 50 minutes to lose weight.
There is also a day 1000 jump, and then eating fried chicken is even more useless. If you want to lose weight, you still have to shut up and take your legs. It's no use covering your mouth and hugging your legs. At most, it is to maintain your current weight, and it is unlikely that there will be any substantial changes.
Again, if it is for exercise, it is enough to exercise for half an hour every day. If you want to lose weight, you should give yourself a month to lose weight. The key to losing weight is persistence, persistence in eating less but not eating, persistence in exercising but not doing high-intensity exercise. One hour a day is best. Because I've experienced it myself. Especially in summer. Useful, plan well, come on!
Healthy ascetic, let's talk!
Skipping rope is a very good exercise to lose weight. Skipping rope can consume your own calories and prevent the accumulation of fat. Compared with other training, skipping can be regarded as a short-term and energy-intensive training.
From the point of energy consumption, skipping rope 10 minutes and jogging for 30 minutes consume the same amount of calories, so what are the benefits of skipping rope?
One: skipping rope can effectively stimulate the whole body.
Skipping rope can help you lose weight because it can exercise and stimulate your whole body. Jumping rope can also help to eliminate fat in thighs and buttocks, which is the hardest hit by obesity.
Two: improve cardiopulmonary function.
Skipping rope is not a small exercise intensity, which can enhance the function of cardiovascular system and promote the function of heart.
Three: enhance the ability of sports.
Skipping rope is a whole-body exercise, which can promote the development of various organs of the body, greatly improve people's sports ability and train people's jumping, speed, balance and explosive power.
1: However, the disadvantages of skipping rope are also obvious. Overweight people are not suitable for skipping rope at all, because it is easy to damage knees and ankles by putting all their weight on their legs by jumping.
2. Skipping rope needs lasting bounce, so choose a suitable venue and try to avoid some uneven concrete ground and dusty ground.
3. Skipping rope needs to be gradual, from slow to fast, from easy to difficult, and full exercise is needed before exercise.
Continuous health knowledge sharing, I hope it will help you, welcome to pay attention!
Skipping rope every day 1000 is not very intense, so it can be used as a transition and adaptation period without sports foundation. The key to reducing fat is to cooperate with diet. If the diet is well controlled, skipping rope every day 1000 can be icing on the cake, if the diet is not well controlled, it can at most enhance physical fitness.
Moreover, there will be two disadvantages: ① during the platform period, the strength of 1000 skipping rope will adapt quickly, and then if the strength is not increased or changed, it will enter the platform period and should not be broken; 2 For the crowd, skipping rope is not an ideal exercise mode for people with a large base.
The suggestions are as follows:
1. Reasonable diet control is the premise, moderate calories, balanced nutrition, less oil, less salt, less sugar and no greed;
6. 1000 skipping can be adapted slowly. At first, high intensity is not advocated, and step by step is the most appropriate. When you think that the strength of 1000 skipping rope is not enough to make you gasp, you should increase the strength;
3. In addition to increasing the amount of skipping rope, you can also increase the intensity by alternating intermittent mode and strength training.
Intermittent mode: a group of skipping rope+a group of unarmed movements. Intermittent mode has a good effect on shaping. Recommended unarmed movements: Bobby jump/open jump/squat/push-ups/mountaineering run/frog jump/belly curl/lunge jump/flat support. (People with too high body fat and too weak constitution are not recommended)
Strength+Aerobic Alternation: Strength training can be an aerobic day or strength training+aerobic. Aerobics does not need to be limited to skipping rope, but can be carried out alternately with running, swimming and cycling. If the intermission is suitable for doing at home, then this is suitable for doing in the gym.
Jumping rope is the joy of childhood, and now it is a sword to lose weight. Sticking to skipping rope for a month can not only lose weight and fat, but also give the body a perfect shape, and even the vest line and abdominal muscles will follow the trend.
Unbelievable, skipping rope has such a good weight loss effect? Skipping rope is an efficient aerobic exercise and stretching exercise. During the whole jumping process, it will speed up the heart rate and increase the burning speed of fat. At the same time, it will stretch most muscle groups of the body, especially the abdomen, buttocks, legs and arms, and play a role in shaping the body.
Jumping rope requirements for effective weight loss and shaping.
1. Keep your body straight.
In the process of skipping rope, keep your upper body straight and tighten your abdomen and buttocks. This way can not only make exercise more effective, but also help blood circulation and metabolism. It has a good effect on reducing fat and slimming.
2. Pay attention to the jumping frequency
Jump rope for one minute and rest 15 seconds, then jump 1-3 minutes and rest for 30 seconds. Cyclic jumping for 20-30 minutes every day can burn fat quickly, at the same time, it can also improve muscle vitality and obtain the dual effects of reducing fat and shaping.
Front-back stretching
Do enough stretching before and after skipping rope. Stretching before exercise can increase the range of muscle activity, improve metabolism and accelerate fat burning.
Stretching after exercise can prevent muscle injury and relieve exercise stress, which is of great help to the sustainable development of exercise and health.
Skipping rope is a very effective exercise method. Stick to it for a month and you will meet a better self.
Do you want to lose weight by skipping rope?
1, if it is to lose weight, it should be effective to stick to it, but pay attention to diet. If you feel hungry after exercise, you can't see the effect of losing weight if you eat more.
2. Pay attention to leg stretching, do warm-up exercises before skipping rope, and do stretching exercises after exercise. In order to better shape the legs. If you don't pay attention to the warm-up and stretching above, some people may develop calf muscles and girls will be ugly.
3. If it is a weight loss exercise, you can choose what you can stick to, and aerobic exercise can be used. As long as you can persist, you think it will only last for one month and there will be no long-term effect. Keep walking.
Skipping rope is a good exercise. For developing children, it is very beneficial to height growth and appetite because it stimulates the secretion of growth hormone at the acupoints on the soles of the feet. For adults, there is good exercise for the heart and lungs. People who need to lose weight may wish to consider skipping more, which does not take up too much time and space and has excellent energy consumption effect. Many famous athletes regard skipping as daily exercise, such as Jordan and Tai Sen.
After a month of persistence, my knee collapsed.
I sprained my ankle and my lung capacity increased.
Jump 1000 times a day. How about downstairs?