1, skipping rope is a good aerobic exercise to lose weight. Skipping rope for at least half an hour every day, about 140 per minute. You must keep exercising to be effective. Because when I first started skipping rope, my body consumed only a small part of sugar and fat.
2. If you choose the frequency of the rope according to your physical condition, everyone's physical condition is different. If you have a training base for more than half an hour, your body will start to consume body fat. It will break down and consume more fat. So we choose skipping rope to lose weight, and it is best to stick to it for more than 30 minutes.
The longer you jump rope, the more fat you lose. Your weight loss will be effective. If you calculate by 140 per minute, half an hour and 30 minutes, then you have to jump 4200 times, which may cause damage to your knees, so it is recommended that you skip rope for no more than 90 minutes at a time. Half an hour's skipping time is not very short. If you can't keep up, you can choose to take a short rest for a few minutes. A basic high jumper can jump a thousand times at a time.
For the beginners of skipping rope, these are even impossible things. So it is best for different people to skip rope every day. In the beginning, you don't have to have the same intensity every day. You can choose to practice for two days and take a day off. After seven days, you can choose to practice for three days and take a day off. After a week, you can choose to practice for four days and take a day off. And so on until you feel that your body can adapt to the strength of this skipping rope.
5, remember, we must insist that it takes at least half an hour at a time to be effective. The best time to jump rope every day is 10 am and 2 pm. At this time, skipping training has the best effect. Don't eat half an hour before exercise and half an hour after exercise, and don't drink a lot of water before skipping rope. Published on 2018-11-02.
How many times a day can I jump rope to lose weight?
Sweat profusely
Skipping rope at least 1600 times a day, often reaching 3000 times, continuously. Generally, I feel particularly good in the afternoon, sweating and falling off the soil. After 7 days, my stomach and physique change obviously, and I lost weight in 15 days.
Skipping rope can lose weight, and it has many advantages:
1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
If you jump for 3 minutes at a time, ***5 times.
Until you dance for half an hour at a time Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope.
How many times a day can skipping rope achieve weight loss effect?
Sweat and jump rope at least 1600 times/day, often reaching 3000 times. It is continuous, usually in the afternoon, and it feels good. After 7 days, 15 days, my stomach and physique will change obviously. I can lose weight by skipping rope. There are many points:
1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can "jump" every day, for example, for 3 minutes, ***5 times, until you jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope.
How much skipping rope is effective for losing weight? How many times a week?
1. Normal: 400-500 times a day. Divided into 2 times, with an interval of 1 minute.
2. Skipping rope for 30-40 minutes can consume 300 kilocalories, while a bowl of white rice consumes about 250 kilocalories. For every kilogram of fat lost, you need to burn about 7700 kilocalories.
3. Skipping rope is the best slimming exercise. The test shows that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and also make your respiratory system, heart and cardiovascular system fully exercised.
This method of losing weight is simple, interesting and unaffected by climate, and it is a kind of exercise suitable for men, women and children. Only one rope is needed to achieve the purpose of losing weight, and it is especially suitable for women.
Extended data:
1, change lifestyle
First of all, we should control the diet, limit the total energy intake to 1000- 1500kcal/ day, and reduce the fat intake, which should account for 25%-35% of the total energy, and the diet is rich in fruits, vegetables and dietary fiber; Lean meat and vegetable protein are used as sources of protein. There should be enough high-quality protein in the diet to lose weight. In addition to the necessary nutrition, it is also necessary to supplement the necessary vitamins, minerals and adequate water.
We should also change our eating habits and chew slowly when eating, which can slow down the absorption of nutrients and control energy intake. The goal of diet control is to control the monthly weight loss at about 0.5 ~ 1 kg, and lose 7-8% in 6 months. Obese patients had better make a strict diet plan under the guidance of a special dietitian.
During exercise, the utilization of fatty acids and glucose in muscle tissue is greatly increased, so that excess sugar can only be used for energy supply, but not converted into fat storage. At the same time, with the increase of energy consumption, the stored adipose tissue is "mobilized" to burn for energy, and the adipose cells in the body shrink, thus reducing the formation and accumulation of fat. This can achieve the purpose of losing weight. Weight loss exercise should emphasize scientificity, rationality and individualization, and master the appropriate amount and degree of exercise according to its own characteristics.
2. Drug therapy
At present, there are mainly two kinds of drugs commonly used to treat obesity: one is appetite suppressants acting on the center: these drugs, also known as anorexics, reduce the reuptake of serotonin and norepinephrine by affecting the activity of neurotransmitters, thus reducing food intake, suppressing appetite and improving basal metabolic rate to lose weight, such as sibutramine.
There is also a lipase inhibitor that acts on the periphery: it can achieve the purpose of losing weight by blocking the absorption of some fat in the diet. For example, orlistat inhibits gastric lipase and pancreas in the gastrointestinal tract, thus reducing the fat absorption by about 30%. Patients who need medication have a body mass index greater than 30kg/m2 and no complications, or have other complications greater than 28kg/m2.
3. Surgical therapy
Diet control, exercise therapy or drug therapy sometimes fail to achieve the ideal weight loss effect. Surgical treatment is the only way to make obese patients get long-term and stable weight loss effect. Gastrointestinal surgery can not only lose weight, but also improve or even cure obesity-related metabolic diseases, especially type 2 diabetes, treat severe obesity, and prevent, slow down or even prevent the occurrence and development of obesity complications.
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