A reasonable heartbeat when skipping rope can help us to carry out targeted training, help us to lose fat better or exercise the heart and lungs.
1. Reasonable heart rate during exercise = resting heart rate+(maximum heart rate-resting heart rate) × exercise intensity (%).
2. The most suitable exercise intensity is 60%-70%, and the most suitable exercise intensity is 70%-80% to enhance the cardiopulmonary function.
3. The resting heart rate of girls is generally 60- 100. Specifically, you can count your pulse for one minute in a calm state.
4. The maximum heart rate is generally calculated as: maximum heart rate = 206.9-(0.67× age), that is, the maximum heart rate of a 20-year-old woman is about 193.
Therefore, if a 20-year-old woman has a resting heart rate of 70 and wants to burn fat to lose weight, it is best to keep her heart rate between 144- 156 when skipping rope.
2 How to calculate exercise heart rate There are three methods to calculate exercise heart rate:
1. The best way to calculate exercise heart rate is to use a heart rate meter, preferably a heart rate meter worn on the chest, so that the test effect is the most accurate.
2. Secondly, you can also use the sports bracelet to record the heart rate when skipping rope, but the sports bracelet records the hand pulse, which is not as accurate as the chest-worn heart rate meter.
3. If you don't have any equipment, you can also count the beating times of the neck immediately after exercise, and remember the beating times of 10 second, while the heart rate (beating times per minute) during general exercise = 10 second *6+ 10.
How long do girls skip rope every day? Girls usually jump rope for 30-60 minutes every day. If you want to lose fat, it is generally best to do it for more than 45 minutes.
In aerobic exercise, sugar, fat and protein consume the same amount of energy. After aerobic exercise for more than 30 minutes, the proportion of fat energy in exercise will rise to the highest, thus burning fat significantly. And if the exercise time is too long, the energy supply ratio of protein will also increase, leading to muscle loss.
Can girls skip rope every day? Girls can skip rope every day if they are not tired the next day.
Theoretically, muscles need 48 hours' rest, so it's best to take a day off to practice. But skipping rope is generally to reduce fat and weight, or to strengthen the heart and lungs, not to gain muscle, so girls can skip rope every day. But if you feel tired the next day after practice, you can rest properly and don't have to force yourself to train.