Theoretically, if you weigh 60kg and have good physical strength and can jump rope 1 hour, you can consume about 500 to 750 kilocalories. This is basically the same as the heat consumed by 1 hour running 10 km. Although it is almost impossible for most ordinary people to keep skipping for an hour, the actual weight loss effect of skipping is quite good because of the action of "jumping". Skipping rope is an effective way to lose weight, whether it is a novice or a muscular man's fat-reducing brushing period.

Quiz: With "jumping" as the main action, everyone will have high energy consumption, which is a great challenge to cardiopulmonary function. In addition to skipping rope, interested friends can now try to jump vertically in situ, leapfrog on the flat ground, jump stairs and jump boxes.

Different stages, different effects

For people who never exercise or seldom exercise, as long as they can skip rope at least three times a week for more than 30 minutes each time, even if the diet is not strictly controlled, the effect of losing weight will usually be very obvious. This initial weight loss cycle can generally last 1 to 3 months, and then gradually enter a platform period. Simply relying on the original skipping exercise will no longer effectively reduce fat.

Once you enter the platform period, the original way of skipping to lose weight will no longer work. At this time, you need to adjust the skipping plan to break through the platform period, such as skipping from three times a week to four times a week, increasing the number of double jumps to improve the exercise intensity, trying rowing machines or running outdoors. That is, you must find ways to get your body out of the comfort zone of exercise. In this way, the effect of skipping rope to lose weight can appear again.

Effect of skipping rope on knee joint

It needs to be clear that aerobic exercise such as running or skipping rope for a long time is not the chief culprit of knee joint problems, but incorrect and unscientific skipping rope or exercise mode is the important cause of knee joint injury. Proper and scientific skipping or running is beneficial to the health of knee joint. Studies have shown that the incidence of knee arthritis in sedentary people is about three times that of people who insist on aerobic exercise for a long time. In other words, people who don't exercise should be more worried about their knees.

However, in the process of actually participating in rope skipping, ordinary rope jumpers may not be able to correctly master the movements or ways of rope skipping. Therefore, in order to reduce the risk of knee joint injury, it is suggested that people who are heavier, overweight or obese should start to lose weight through other sports (such as horse riding, swimming and rowing machine) that have little or no influence on joints.

If we can pay more attention, we can find that the fitness effect of skipping rope is not limited to losing weight. It can also play a good exercise role in athletes' cardiopulmonary function and cardiovascular system, and can also prevent many common diseases of modern people, such as diabetes, arthritis, hypertension, osteoporosis, hyperlipidemia and so on. Some sports tests show that skipping rope continuously for 10 minutes and keeping the heart rate at 140 times per minute, the energy consumption effect of exercise is equivalent to jogging for 30 minutes. Whether this is the case or not, if the skipping ability can be improved to this extent, it will not be difficult to lose weight.