How much do you jump rope to lose weight every day

Jumping rope for weight loss is recommended to jump 500-3000 times a day, and the specific number of times should be adjusted according to individual physical ability and exercise foundation. The weight loss effect of skipping rope as an aerobic exercise is closely related to the intensity and duration of the exercise. Beginners can start with 500-800 repetitions per day, divided into 3-5 groups to complete, with a 30-60 second break between groups. After adaptation, it gradually increases to 1000-1500 repetitions, with moderate fitness individuals able to complete 1500-2000 repetitions and high-level athletes able to complete 2000-3000 repetitions. It is recommended to control the duration of a single jump rope between 30-60 minutes and maintain a heart rate in the range of 60% -70% of the maximum heart rate. When jumping rope, keep the trunk stable and the forefoot on the ground to avoid excessive knee flexion. Exercising 4-5 days a week, combined with dietary control, yields better results. People with a larger weight base should pay attention to exercise protection and can use cordless skipping ropes or soft ground to reduce impact.

Before and after skipping rope, it is necessary to fully warm up and stretch, with a focus on moving the ankle and knee joints. Timely replenish water after exercise, and stop immediately if knee joint pain or dizziness occurs. It is recommended to combine strength training to improve basal metabolic rate, and sufficient sleep can help with post exercise recovery. Long term skipping rope requires regular replacement of sports shoes with good cushioning, and women should wear high-strength sports underwear. If the BMI exceeds 28 or there is cardiovascular disease, an exercise plan should be developed under the guidance of a doctor.