How much skipping rope is needed to lose weight

The effect of skipping rope for weight loss is related to factors such as exercise intensity and personal physique. It is generally recommended to skip rope for 30-60 minutes every day, combined with dietary control, to achieve the goal of weight loss. Jump rope is a high-intensity intermittent exercise that can quickly increase heart rate and burn calories. Jumping rope at a frequency of 70-80 times per minute for 10 minutes consumes approximately 100-150 calories. For people with a large body weight base, starting from 10-15 minutes per day, divide into 2-3 groups to complete the task, rest for 1-2 minutes between groups, and gradually increase to more than 30 minutes after adaptation. individuals with standard weight can directly use continuous rope skipping for 30 minutes, or use interval training method: quickly jump rope for 1 minute and then slowly adjust for 30 seconds, repeating the process. During exercise, it is necessary to keep the core tight and the forefoot on the ground to avoid knee joint injuries. It is recommended to jump rope 4-5 times a week for better results when combined with strength training.

Skipping rope for weight loss should be accompanied by a daily calorie intake of 500-750 calories, avoiding high-fat and high sugar diets. Adequate hydration and high-quality protein intake before and after exercise, such as eggs, chicken breast, etc. If discomfort such as knee pain or dizziness occurs, stop immediately and consult a doctor. It is recommended to regularly measure changes in body fat percentage, rather than simply focusing on weight numbers.