10 minutes of skipping rope equals half an hour of running? This is how to choose winter weight loss

The howling winter wind always makes people hesitate to engage in outdoor activities. When the treadmill accumulated dust and the gym annual pass became a shower card, a skipping rope suddenly became a new internet celebrity on social platforms. I heard that skipping rope takes only 10 minutes and can be equivalent to running for half an hour? What is the secret behind this efficient fat burning method?

1. The truth about calorie expenditure

1. Differences in energy metabolism

When jumping rope, all muscle groups in the body participate in exerting force, especially the triceps, quadriceps, and core muscle groups, which work together to burn 13-15 calories per minute. In contrast, jogging consumes about 8-10 calories per minute, which does have a significant efficiency difference.

2. Comparison of afterburning effects

High intensity intermittent skipping rope exercise can produce more sustained EPOC (excessive oxygen consumption after exercise), and the body will continue to burn additional calories within 24 hours after exercise. The afterburning effect of running at a constant speed lasts relatively short.

3. Impact of Action Standards

The heat consumption of double sway skipping rope can reach 1.5 times that of regular skipping rope, but incorrect actions such as hunchback skipping rope can reduce efficiency by 40%. If slope training is added during running, energy consumption will also significantly increase.

2. Winter Sports Advantage Competition

1. Venue Adaptability

Jumping rope only requires 2 square meters of space and can be completed in a heated room. Running requires dealing with icy roads or hazy weather, with more restrictions on outdoor conditions in winter.

2. Equipment complexity

professional running shoes, quick drying clothes, and other running equipment require at least 5 sets, while skipping rope only requires one rope and anti slip sports shoes, which is more suitable for the psychology of laziness in winter.

3. Warm up efficiency

Running in a sub zero environment requires more than 15 minutes of warm-up to prevent strains, and skipping rope can reach a safe exercise state within 5 minutes through gradual acceleration (such as doing a 30 second one foot alternating jump first).

III. Personalized Selection Guidelines

1. Weight Basis Considerations

For individuals with a BMI exceeding 28, it is recommended to transition from brisk walking to running to avoid excessive knee impact from skipping rope. People with normal weight can try alternating rope skipping and running training.

2. Differences in exercise goals

Improving cardiovascular function is more suitable for running, while it is recommended to choose skipping rope to shape leg lines. The combination of the two can activate both slow muscle fibers and fast muscle fibers simultaneously.

3. Time Cost Management

People who only have 15 minutes of fragmented time per day are suitable for skipping rope and can complete 3 sets of high-intensity intervals. For those who have a complete 1-hour time slot on weekends, the combination of running and skipping rope has a better effect. Whether it's skipping rope or running, the key to winter sports is persistence rather than intensity. At the moment you put on your sneakers, you have already defeated 80% of winter laziness cancer patients. Tomorrow, after waking up, you may try skipping rope instead of the elevator, or run to encounter the snow scenery in the morning.