How long can skipping rope achieve weight loss effect once

Skipping rope for 30-60 minutes at a time can achieve weight loss effects, and the specific duration needs to be adjusted according to individual physical ability and exercise intensity. As an aerobic exercise, skipping rope gradually increases the proportion of fat supply when it lasts for more than 30 minutes. individuals with a larger body weight can start with interval training, such as completing 5-10 minutes of skipping rope in groups, taking 1-2 minutes of rest between groups, and accumulating to 30 minutes. For individuals with moderate physical fitness, it is recommended to keep jumping rope continuously for 20-30 minutes and maintain a heart rate of 60% -70% of the maximum heart rate. For those with a certain level of exercise foundation, the variable speed skipping rope method can be used, alternating between 1-minute high-intensity fast jumps and 2-minute medium speed jumps, lasting for 45-60 minutes for better results. When jumping rope, the trunk should be kept stable, the forefoot should be on the ground, and it should be maintained 4-5 times a week. Combined with dietary control, significant weight loss effects can usually be seen within 2-3 months. After skipping rope, it is necessary to replenish water in a timely manner and do warm-up stretching before and after exercise. Overweight individuals should pay attention to knee joint protection and can engage in low impact activities such as swimming and elliptical exercises. If you experience discomfort such as ankle pain or chest tightness, you should immediately stop exercising and consult a doctor. It is recommended to regularly adjust the exercise plan to avoid plateau periods, while ensuring daily protein intake to help with muscle repair.