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.
There are only two ways to lose weight: adjusting diet? When it comes to 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 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 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.
If you work hard enough, this information package will definitely turn you from a small white to a "big cow"! Come and get the information package!
Everything is logical, and it is easy to see the essence and find the root of the problem.
What matters is the intensity and time of exercise.
During exercise, the proportion of energy-supplying substances used by human body mainly depends on the intensity and time of exercise. Generally speaking, as the intensity of exercise is getting smaller and smaller, the duration is getting longer and longer, and the heart rate is relatively stable, the proportion of human body relying on fat for energy supply will increase. In the case of high intensity in a short time, the heart rate rises rapidly and the intensity is high, so the human body will choose phosphogen and glycolysis system for energy supply. Fatty acids are hardly used.
Therefore, whether skipping rope or running, the form is not important, and the heart rate range is king. Of course, when reducing fat, diet, training, sleep and mood should be taken into account, and there should be no obvious shortcomings, step by step, reasonable planning, and maximum fat reduction.
I hope I can help you. Enjoy!
Technology is the primary productive force, and I am the carbohydrate in the morning.
Running and skipping rope are both convenient sports. If you lose weight well, skipping rope and running can be combined. You can use a cycle first, for example, skipping rope for half an hour every day for 28 days. Plus, you can lose about 8 pounds, and you can maintain it by running in the later stage to ensure the weight loss effect and not rebound. Of course, diet is also very important. Eat more fruits and vegetables, eggs, milk, soybean milk, beneficial protein, and whole grain porridge. You can cook yourself a pot of healthy soup at home on weekends. You should choose healthy and thin!
I am the captain of yoga, and I only do practical fitness courses.
If you have a large weight base and want to lose weight, running is not recommended. The impact of running on the knee joint is 2-8 times its own weight. Imagine how much damage will be done to your knees if you can't run correctly.
On the other hand, running is an outdoor sport (don't think about buying a treadmill, you will definitely forget to use it), which requires strict willpower. If the weather is a little cold or hot, you will find an excuse not to run. Especially for many girls, the safety factor of running alone at night is low, and such tragedies often occur in social news.
Comparatively speaking, skipping rope is more recommended. The higher the skipping speed, the higher the fat burning effect. Skipping rope can consume almost 450 kilocalories in an hour, which is much more powerful than running.
Of course, skipping rope also requires you to master the correct method to avoid knee injury.
1, tiptoe to the ground
2. Knees are slightly bent
3. Start gluteal muscles and biceps brachii.
Doing so is far less harmful to the knees than running, and is more suitable for large-scale dieters.
Maybe you will ask, doesn't skipping rope have to be done outdoors?
In fact, there are many cordless skipping ropes on the market now, and they also have counting function. In this way, the requirements for the venue are much less. On the one hand, it can reduce the jumping of skipping rope on the ground, so that it can clearly pace and adjust the movement state in time. If you are not at ease, you can also buy a shockproof pad to reduce the disturbance to the downstairs residents.
In addition to skipping rope at a constant speed, you can also change the speed of skipping rope and double the fat burning effect.
For example, two shakes (double shakes) are inserted when skipping rope, that is, three jumps+1 double shakes or five jumps+1 double shakes. This can make your heart and lungs improve quickly in a short time and accelerate fat burning.
Of course, if you want to lose weight, it is recommended to match anaerobic+aerobic+diet, so that you can get your ideal figure.
If only from the time efficiency, skipping rope has a better slimming effect.
Jumping rope is equivalent to "running on the forefoot and upper limb strength training", which requires higher cardiopulmonary ability and muscle strength than running and has more obvious effect.
But skipping rope has a disadvantage compared with running, that is, skipping rope requires high upper limbs, so it is difficult for us to run for an hour like running. Skipping rope is difficult to persist for too long, and insufficient endurance of upper limbs will become a short board. A person can run a marathon for hours, but it is difficult to wave a skipping rope for hours.
The advantages of skipping rope are also obvious:
1, the venue is small, and you can exercise almost anywhere.
2, the effect is obvious, and the effect of running for half an hour can be achieved in ten minutes.
3, exercise calf flexibility, which is especially good for sedentary white-collar workers.
3, whole body exercise, upper limbs can also get good exercise.
The biggest advantage of running is its sustainable potential. Marathon brings extra sense of accomplishment and makes it easier to socialize.
In short, both have their own advantages and disadvantages, and they can be used in combination. Taking skipping as a cross-training of running will be more conducive to long-term persistence.
Which is slimmer, running or skipping rope? Both running and skipping insist on losing weight. As for which weight loss is more severe, I don't think this is comparable. What kind of weight loss method do you like or suit?
Personally, I lose weight by running, so I prefer running to lose weight in terms of exercise.
How long does it take to jump rope and run to lose weight? Actually, it's not just skipping rope. As long as you can persist, all exercise is effective for losing weight. If you jump rope, you basically have to jump for more than 20 minutes to achieve the effect of losing weight. If you basically want to lose weight, you should dance for at least half an hour to 40 minutes.
If you want to lose weight, you should run at least 5 to 8 kilometers, and the running time is about half an hour to 40 minutes. This will have an effect on losing weight. If you run two or three kilometers every day for about 20 minutes. Can only achieve the effect of exercise, for weight loss, running two kilometers, it is difficult to reduce.
Whether skipping rope or running, beginners are advised to start in ten minutes. After all, if you haven't exercised before, you should start exercising now, and your body needs to adapt to the process of this exercise. If you exercise a lot from the beginning, this one is easy to get hurt.
What is the difference between skipping rope and running? The sports environment is different.
Persistence of both
If I were myself, I might jump rope for ten days, half a month, one month, two months, but I can hardly jump for four years.
But I have been running for four years now. As far as two sports are concerned, I prefer running. I like the refreshing feeling of sweating after running.
In fact, whether you like running or skipping rope, if you want to exercise to lose weight, the most important thing is to persist. Only those who can persist in sports can lose weight.
Generally speaking, skipping rope loses weight more than running.
It usually means that the two kinds of movements last about the same time, and the intensity and frequency are the same. Jumping rope is easier to speed up the heart rate in a short time and achieve the ideal range of fat loss-and it is more friendly to the knees.
But that is not the point.
The key is that skipping rope only needs a rope and two square meters of space, while running needs either a treadmill or a venue and weather. From the point of view of persistence, skipping rope is not as convenient as skipping rope.
When we evaluate whether any exercise can lose weight, we should look at the difficulty of persistence, not the efficiency of a single fat consumption.
People who like running will definitely lose weight if they run happily for a long time; Those who like skipping rope, if there is a grumpy gay living downstairs, would you like to try one?
Exercise and eating habits that are most suitable for you and can be happy for a long time will always have the best weight loss effect.
The answer is: there is no difference.
The heat consumption of running and skipping rope does not take into account everyone's sports preferences or their own feelings, and there is not much difference in the energy consumption of athletes. We run 10 km, which is about an hour for ordinary people and consumes about 500-600 kilocalories, while skipping rope for an hour is almost the same level of heat consumption. But this is only a theoretical value, and it doesn't have much practical significance for each individual.
Exercise practices vary from person to person. In actual sports practice, especially for beginners to lose weight, it is impossible to run for an hour or jump rope for an hour. In our actual sports, such as skipping rope, we usually jump hundreds of times (for example, 300 times) in several groups. If you train by yourself, the rest time between groups is also very different, including the jumping mode (one foot or two feet, solo or double flight) used in skipping rope, which will affect the actual training intensity. There are also differences in running speed, and novices may need to stop running.
Find the exercise method that suits you. Therefore, no matter from the level of energy consumption or actual exercise practice, running or skipping rope is the best way to lose weight. There is no difference between good and bad exercise, only whether it suits you. For example, if you prefer running and it feels good, let's start with running. In addition, you can keep running and jumping for a while, and you can observe which exercise makes you lose weight better or feel better.
Adhere to regular exercise+reasonable diet = good weight loss effect and practicality. The effect of losing weight depends not only on exercise itself, but also on diet, rest and exercise frequency. Therefore, adhering to regular exercise, arranging diet and rest, running or skipping rope (or other sports) can all achieve good weight loss results.
Which is better, skipping rope or running?
In fact, these two sports methods are very effective! But this involves not only the intensity and time of exercise itself, but also many factors such as diet and living habits.
After all, just relying on exercise without considering other factors may not really achieve the expected goal! In addition, we need to consider the actual situation of the individual.
First, why is everything all right? Whether skipping rope or running, it has a very good slimming effect.
These two kinds of exercises are the simplest and most feasible among aerobic exercises. Its sports requirements are not high, and it is also a very fat-burning exercise.
But relatively speaking, skipping burns more fat at the same time.
Studies have shown that if you jump for 5 minutes and jump 140 times per minute, the exercise effect is equivalent to jogging for 30 minutes. If you skip rope 1 hour, you can burn at least 1300 calories, which is equivalent to jogging for three hours and dancing for two hours.
In fact, as long as you keep exercising, you can lose weight no matter what exercise.
Second, how to lose weight by skipping rope? Although skipping rope for 5 minutes is equivalent to jogging for 30 minutes, it is useless to fish for three days and dry the net for two days.
Jumping rope here for 5 minutes to achieve this effect requires you to meet the following conditions:
(1) A certain frequency, frequency, strength and load.
(2) continuous exercise.
Here's an explanation: for example, if you jump rope slowly, you may only jump 200 times or 100 times in five minutes. Let yourself say that even if you dance for a few more five minutes, you dare not say that it will work.
As far as frequency is concerned, some studies show that skipping rope needs to reach 1 40 times in1minute to burn fat, and short breaks and multiple groups of exercises are needed to achieve the goal of slimming.
Third, how to lose weight by running? Running is an extremely simple aerobic exercise. But many people do nothing. Why do you say that? None of them can operate most efficiently.
So how to run effectively? That is jogging according to your heart rate.
The calculation of an example shows how to control the speed through the heart rate.
Here is the formula of the card:
Jogging heart rate =(220- age-static heart rate) x(59% ~ 74%)+ static heart rate.
Suppose my age is 27 and my resting heart rate is 76.
My most effective jogging heart rate is:
(220-27-76)X59%= 145
(220-27-76)X74%= 162
From this calculation, it can be concluded that my most effective fat burning heart rate is between 145- 162.
Although the heart rate is the most effective, you should also consider whether you have enough exercise time.
If you don't have enough exercise time, even if your heart rate is the most effective, it is difficult to lose weight.
If you want to achieve your goal, you must reach the most effective heart rate and jog for more than 30 minutes to lose weight better.
Therefore, these two sports are good exercises, but we must persist in exercise to achieve the effect of slimming.