But skipping rope is not easy to be too slow. Running can jog or even walk slowly, so once you choose skipping rope, the effect will not be too bad.
Speaking of exercise, in fact, the proportion of fat participating in energy supply is the highest in a calm state, but the total energy consumption of the lower body in a calm state is not high, so the weight loss effect is not good.
According to scientific research, when the heart rate reaches 65%~79% of the highest heart rate during exercise, the fat burning efficiency is the best (the highest heart rate is about 220- years old), so skipping and running need a certain intensity to lose weight.
However, some foreign athletes did an experiment. At the same heart rate, the fat burning efficiency of skipping rope is 1.2 times that of running, but it varies from person to person for reference only.
In fact, the calories consumed by exercise are quite limited. For example, running at a speed of 8 kilometers per hour only consumes about 450 calories, while the calorie of a KFC burger is 1200 calories. Therefore, if you want to lose weight effectively, you still need to adjust your diet structure, what to eat and what not to eat, or it will be futile to run more, especially after exercise.
Dietary suggestion: Try to eat more coarse grains and less sweets, as well as deep-processed food and fast food.
Hello, I'm glad to answer this question for you. I'm Lu Zhaolong, Sepp's fitness instructor.
Skipping rope and running are the most commonly used ways to lose weight, and the training characteristics that can be carried out at any time without the limitation of the venue are deeply loved by everyone. Although skipping rope and running can both achieve good weight loss effect, the exercise forms of the two trainings are completely different, and the exercise methods are also different, so the muscles used in the exercise are also different. Today, I will analyze the training characteristics of running and skipping for everyone, so that everyone can choose the appropriate weight loss method according to their own goals.
1. Jump rope
Jumping rope is a sports game in which one or more people do various jumping movements on a circular rope. This game was called "Head Rope" in Tang Dynasty, "Jumping Rope" in Song Dynasty, "Jumping Hundred Ropes", "Jumping White Rope" and "Jumping Horse Rope" in Ming Dynasty and "Jumping Rope" in Qing Dynasty. Skipping rope, as an ancient folk entertainment of Han nationality, has been used every festival since the Southern Song Dynasty, and every household has to compete.
Skipping rope needs the coordination of hands and feet in the process of exercise, so it is a very good coordinated training project. Mainly involved in the muscles of the lower limbs, ankle flexion, stretching and bouncing, so the muscles of the calf are the main strength muscles. Long-term training will increase the dimension of calf muscles and lead to the thickening of calves.
run
Running is defined as land animals moving with their feet. It is defined as a step in sports, and both feet will not land at the same time. It can also be aerobic exercise or anaerobic exercise.
When running, the hips, knees and ankles of the lower limbs need to work together to complete the triple stretching, so the muscles that work are gluteus maximus, quadriceps femoris and triceps femoris, in which gluteus maximus is responsible for the main strength and thigh and calf muscles are responsible for the auxiliary strength. Therefore, the correct running mode is very effective to improve the muscle circumference of the buttocks, and can achieve the effect of improving the hip circumference in the process of reducing fat, but the premise must be the correct way of exerting force, because most people's gluteus maximus muscles now. Therefore, it is very important to adjust your running posture before running.
To sum up, it should not be difficult to see that skipping rope is easy to cause thick legs, so if you are afraid of thick legs, it is recommended to run to reduce fat. Mastering the correct running posture can avoid the situation of thick legs during fat loss.
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For the sake of health, many people began to lose weight. Skipping rope and running are both good exercises to lose weight, and each has its own advantages. Let's analyze the difference between the two.
Relatively speaking, skipping rope is better than running to lose weight. When running, your body will gradually get hot after running for 5 minutes, and you may sweat a little after running for 10 minutes; When skipping rope, the body will start to heat up after jumping 1-2 minutes, because the two kinds of exercise consume different rates of heat. At the same time, skipping rope is stronger and consumes more calories, so the weight loss efficiency of skipping rope will be higher. Choose soft ground when skipping rope, and don't skip rope for too long at a time. It should be controlled between half an hour and one hour at a time, and it is best to exercise one hour after meals.
In fact, no matter which way, we should pay attention to scientific exercise methods and eating habits, which need long-term persistence to be effective. Only the exercise method that really suits you is the best.
Every way to lose weight has an approximate calorie consumption value, skipping rope is 300 calories per half hour and jogging is about 250 calories per half hour. However, using different intensity of training, the results of calorie consumption are also very different. As for which one is more weight-losing, the subject need not be entangled. You can understand that both forms are the same. You just need to consider which way suits you better and which kind of exercise you prefer.
Running is the most common way to lose weight, and it is also the easiest way to implement. Now more and more people are taking part in the fun marathon, and the crowd is still growing. This shows how popular running is.
Pay attention to the weather and traffic when running outdoors. Keep a constant speed and breathing rhythm. Choosing comfortable shoes can reduce the impact when landing and avoid sprain.
I personally like skipping rope, an aerobic exercise, because it requires certain skills. At the beginning, my waist rope would break once if it jumped less than 30 times. Finally, you can jump rope in fancy, which feels very fulfilling.
The way of skipping rope is fierce, so you need to pay attention to safety. It is recommended to wear high-top shoes to avoid spraining your ankle. Finding a relatively soft ground can greatly cushion the body and avoid link damage.
In addition to reducing fat, skipping rope can also exercise the explosiveness and coordination of the body and make the body more flexible. Personally, I highly recommend it, but both sports methods will cause sports injuries to a greater or lesser extent. Once your body is abnormal, please stop training or adopt other training methods.
Everyone can lose weight. If you want to lose more weight, it depends on your physique.