How long does it take to jump rope to lose weight

Skipping rope for weight loss generally requires a daily duration of 20-40 minutes, combined with dietary control, to achieve the desired effect. The specific duration needs to be adjusted according to the individual's weight base, exercise intensity, and metabolic rate. Jump rope, as an aerobic exercise, can effectively burn fat for more than 20 minutes. For those with a larger weight base, the initial stage can start from 10 minutes and be completed in multiple times, gradually extending to a single 30 minute session. The use of intermittent skipping rope has a better effect, such as fast skipping for 1 minute combined with slow skipping for 30 seconds, with a total duration controlled within 30 minutes. Maintaining a heart rate in the 60% -70% range of maximum heart rate during exercise can maximize fat burning efficiency. Maintain a exercise frequency of 4-5 times a week to avoid the burden of high-intensity training on the knee joint for two consecutive days. Warm up and stretch before and after exercise, choose sports shoes with good cushioning and soft ground to reduce the impact on the ankle joint. During skipping rope, it is important to replenish sufficient water and consume high-quality protein in moderation after exercise to help with muscle repair.

It is recommended to combine dietary management and maintain a daily calorie deficit of 300-500 calories. To avoid low blood sugar caused by skipping rope on an empty stomach, carbohydrates such as bananas and whole wheat bread can be replenished within 1 hour after exercise. If there is knee pain or discomfort in the soles of the feet, exercise should be paused and a rehabilitation doctor should be consulted. Long term adherence to skipping rope and dietary adjustments usually results in a significant decrease in body fat percentage within 2-3 months.