High efficiency! 3 minutes of skipping rope = 1,000 steps of walking
Although weight loss is related to each person's physical foundation, eating habits, and other sports and exercises at the same time, in terms of fat loss efficiency, compared with common aerobic exercise jogging, skipping rope takes less time and consumes more energy.
Let's do a simple conversion:
The energy consumption of jogging 1000 meters is about 1kcal/kg body weight. An adult weighing 65kg jogging at a speed of 7km/h for 20 minutes consumes about 7×0.3×65×1=136.5kcal
The energy consumption of fast rope skipping at 150 times/min is 16kcal/min. The energy consumed by rope skipping for 10 minutes is about: 16×10=160kcal
The energy consumption of medium-speed rope skipping at 70-80 times/min is about 10kcal/min. The energy consumed by rope skipping for 10 minutes is about: 10×10=100kcal
In other words, from the perspective of energy consumption: fast rope skipping for 10 minutes ≈ jogging for 23 minutes; medium-speed rope skipping for 10 minutes ≈ jogging for 15 minutes.
Rope skipping can exercise muscles and enhance cardiopulmonary function
Rope skipping, seemingly a simple jumping action, actually uses the muscles of the whole body to overcome gravity and jump in place, which can exercise many large muscle groups, especially the strength and endurance of leg muscles.
Although it is impossible to train abdominal muscles by skipping rope alone, skipping rope is extremely beneficial for improving muscle contraction and muscle quality.
In addition, rope skipping can generally achieve a high exercise intensity in a short period of time, which means that oxygen must be used efficiently in a short period of time, which requires the powerful ventilation and ventilation function of the lungs, the strong contraction force and pumping function of the heart, and the high cardiovascular transport efficiency to assist.
Every time you skip rope, it is an exercise for the respiratory function of the lungs, the pumping function of the heart, and the cardiovascular transport function.
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