Why I Recommend Jump Rope Instead of Running for Weight Loss?
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Jump rope training, the acknowledged fat killer, an exercise project with a burn rate twice that of running. Perform jump rope training at a high frequency of 140 times/minute, and 10 minutes can be equivalent to 30 minutes of slow running.
Why do I recommend jump rope training to you, the person who wants to lose weight, instead of running?The main reasons are several:
1Jump rope requires a small space,Just one jump rope and a small open area can be used. Running requires going to the outdoors or using a treadmill, and it cannot be carried out when the weather is bad. Therefore, compared to running training, jump rope has more flexible space.
2Jump rope requires short time.In this fast-paced city, many people are blindly and their mood is impatient. Many people cannot patiently run for 30 minutes or more, and running time is too short, which limits the calorie consumption and the speed of fat decomposition.
Impatience will cause them to give up training and fall back into overeating, leading to further weight gain. Jump rope training can achieve a burn rate comparable to 30 minutes of slow running in 10 minutes, which is a high-efficiency, short-time method that is suitable for busy young people.
3Jump rope can retain muscle.For people who have been running for a long time, although fat consumption is relatively significant, excessive aerobic exercise can lead to the body breaking down fat and consuming part of the muscle, which in turn reduces the resting metabolism. When you stop running training, the body's heat consumption will decrease, and the body is likely to become fatter.
Jump rope is a high-intensity interval training, which can quickly increase heart rate, keep the body in a burning state, and most importantly, it can prevent muscle loss, and even slightly increase muscle mass. For example, people with standard body fat rates will find that their waist and abdomen become firmer and the muscle lines become more obvious after a period of jump rope training.
4Jump rope requires only a gentle jump, allowing the jump rope to pass through the feet, which has a lower impact on the knee joints than running. However, compared to running and jump rope, prolonged sitting is a major culprit in damaging joints. Persistent and moderate running and jump rope training can help make the knee joints more flexible and strong.
In addition to these 4 benefits, jump rope training can also improve body flexibility, balance, strengthen bone density, and make leg muscles stronger and more powerful, and your cardiovascular function will also improve quickly, which all contribute to improving overall fitness and making your body younger.
Jump rope weight loss training arrangement:
For beginners, you cannot complete 10 minutes of jump rope training at once, because the training intensity is too low, and people without training foundation cannot keep up with their heart and lung function.
We can divide the 10 minutes of jump rope training into 5-6 groups, and as physical fitness improves, we can reduce the number of groups and increase the duration of each jump rope session. When you can jump rope for 20 minutes continuously for 5 minutes, your heart and lung function and physical fitness will be stronger than 80% of people.
Warm reminder:People with a body fat rate greater than 30%, people with heart disease and high blood pressure, do not choose this type of high-intensity training, it is better to start with low-intensity aerobic exercise, listen to your body during training, and health is most important!
