If skipping rope for a month, you are likely to…become thinner. Muscles becomes stronger and cardiovascular endurance gets improved.
Don’t believe it? Many people have already practised it. Let’s check out↓↓
「30 Days Rope Skipping」 Challenge
They are thinner and have more muscles
Some rope skipping enthusiasts once carried out a “30 days rope skipping” challenge, and some people posted such results:
2000 skipping ropes every day, after 30 days, the abdominal muscles become obvious
1,000 skipping ropes a day, weight loss about 3 kg after 14 days, waist circumference reduced
Even for people who couldn’t do 1,000 skipping ropes a day at the beginning, there has been a significant change.
A man named Jim challenged: skipping rope for 10 weeks and insisting on jumping for half an hour every day. At the beginning, he weighed 70 kilograms and was out of breath after only 1 minute of jumping. He needed to stop and rest for 30 seconds.
After a week, you can skip rope for 2 minutes. After insisting on skipping for five weeks, he lost about 1.8 kilograms in weight, and his body shape was obviously changed visually.
By the 10th week, he lost about 5kg. He found that although the weight change was not as significant as expected, the body fat rate decreased significantly, the body was tighter and more wired, and the mental state was better.
High efficiency of rope skipping
Three minutes of rope skipping equals 1000 steps of walking
Although weight loss and body fat loss are related to everyone’s physical foundation, eating habits, and other exercises performed at the same time, it has to be said that in terms of fat loss efficiency, skipping rope is really excellent!
Compared with the common aerobic exercise jogging, skipping rope can be said to be less time-consuming and energy-intensive.
To make a simple conversion: the energy consumption of jogging for 1 kilometer is about 1 kcal/kg body weight
An adult weighing 65 kg at a speed of 7 km/h, the energy consumed by jogging for 20 minutes is about
7 × 0.3 × 65 × 1 = 136.5 kcal
150 times/min fast skipping rope, energy consumption is 16 kcal/min
The energy consumed by skipping rope for 10 minutes is about
16 × 10 = 160 kcal
The energy consumption is about 10 kcal/min for the medium-speed skipping rope at 70～80 times/min
The energy consumed by skipping rope for 10 minutes is about
10 × 10 = 100 kcal
In other words, from the perspective of energy consumption:
Fast skipping 10 minutes ≈ 23 minutes jogging;
Jump rope at medium speed for 10 minutes ≈ 15 minutes of jogging.
It is recommended to eat for dynamic balance and maintain a healthy weight. It is recommended that adults take an average of 6000 steps of active physical activity per day.
And 3 minutes of skipping rope is equivalent to walking 1000 steps.
A little surprise? Don’t worry, there are more benefits of skipping rope!
Rope skipping can also exercise muscles and enhance cardiopulmonary function
Rope skipping is simply understood as “jumping while throwing the rope”. Why is it so powerful? Many people underestimate the power of jumping.
This seemingly simple jumping action actually uses the muscles of the whole body to overcome gravity and do in-situ jumping, which can exercise the strength and endurance of many large muscle groups of the whole body, especially the leg muscles.
Although it is impossible to train abdominal muscles by rope skipping alone, it is very good for improving the muscle contractility and muscle quality of the whole body.
In addition, rope skipping generally achieves high exercise intensity in a short time, which also means that oxygen should be used efficiently in a very short time, which needs the assistance of strong ventilation and ventilation function of the lung, strong contractility and blood pumping function of the heart, high cardiovascular transport efficiency, etc.
Every rope skipping is an exercise for the respiratory function of the lungs, the blood pumping function of the heart and the cardiovascular transport function.
Rope skipping can also be said to be an economical way to improve cardiopulmonary function.
Rope skipping requires less and has more patterns, so it is easy to develop sports habits
Many people have the experience of blood and tears. Whether they lose weight or exercise, the hardest thing is actually: persistence.
Running is too boring. There are too many people going to the gym, and we have to make an appointment to play ball game… We can always find various reasons anyway.
For rope skipping, the word “persistence” seems to be a little easier.
It doesn’t have high requirements for the site. It’s good to have an open space; Simple operation, one rope can jump; There are all kinds of new tricks, which are easy to stick to.
You can skip rope in various patterns
Skip with your friends
Skip with your pets
Even, you can take other people as the rope…it is taking more people.
Skipping rope is good
But pay attention to posture
Some “skippers” who have already skipped for some time may have this experience: jumping and jumping on their own, they start to have knee pain, leg pain, foot pain, arm pain…
This may be that you are not suitable for skipping, or the posture of skipping is a bit problematic.
First of all, there are a few types of people who should not skip:
Knee joint injuries such as meniscus injury and torn ligaments: skipping rope is a typical jumping exercise, which will put more pressure on the injured bones and joints
Overweight, BMI above 25: When skipping rope, the pressure on the knees is much greater than that of ordinary people. It is best to swim to lose weight first, and then consider skipping rope after the weight drops.
Poor physical fitness, not exercising all year round, and underlying diseases such as heart disease or blood pressure problems
If you do not belong to the above categories, then see if you made the following mistakes when skipping:
Jumpping too high
Swinging arms wildly
Jumping splayfooted
Jumping in pigeon toe
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