How to jump rope correctly to lose weight

Skipping rope for weight loss requires mastering the correct methods, mainly including controlling duration, adjusting intensity, regulating posture, matching diet, monitoring heart rate, and so on. Skipping rope is a high-intensity interval exercise that can effectively burn fat, but the wrong way may lead to joint damage or poor weight loss results.

1. Control duration

Beginners are recommended to jump rope for 5-10 minutes each time, gradually increasing to 20-30 minutes after adaptation. Single exercise lasting more than 40 minutes may increase the burden on the knee joint. It is advisable to jump rope 3-5 times a week and avoid doing it continuously every day. Warm up and stretch for 5 minutes before and after skipping rope to prevent muscle strain.

2. Adjust intensity

For weight loss, it is recommended to use intermittent skipping rope, which means jumping fast for 30 seconds followed by a 1-minute cycle of slow jumping. People with a larger weight base can choose to alternate jumping with both feet to reduce impact and avoid continuous jumping with one foot. Maintain a heart rate of 60% -70% of the maximum heart rate during exercise (maximum heart rate=220- age), which can be monitored in real-time through a fitness bracelet.

3. Standardized posture

Keep the body upright, look ahead, keep the upper arm close to the torso, and use the wrist to shake the rope. The takeoff height is based on the rope passing through the sole of the foot. When landing, the forefoot touches the ground first, and the knee is slightly bent to cushion. Avoid landing the entire foot or heel to reduce impact on the ankle and lumbar spine. The length of the rope should be standing straight and the handle should be level with the armpit when stepped on.

4. Diet Matching

After exercise, supplement with high-quality protein such as eggs and chicken breast to help muscle repair, and pair with fiber rich foods such as broccoli and oats to enhance satiety. Avoid high sugar and high-fat diets, and limit the daily calorie intake to 300-500 calories. Timely replenish water before and after exercise, and drink diluted salt water to replenish electrolytes.

5. Monitor heart rate

Monitor exercise intensity through a heart rate band or smartwatch, and the optimal fat burning heart rate range for weight loss is 110-140 beats per minute. If discomfort such as chest tightness and dizziness occurs, stop immediately. Individuals with a BMI exceeding 28 or joint diseases should consult a doctor before proceeding. Suggest alternating low impact exercises such as swimming and cycling for training.

Skipping rope for weight loss requires choosing a flat and non slip surface, and wearing shock-absorbing sports shoes to protect joints. After exercise, massage the legs to relax, and roll the calf muscles with the foam shaft. If the knee continues to ache, skipping rope should be suspended and training should be done to strengthen the quadriceps muscle, such as squatting against the wall. A reasonable exercise plan, combined with dietary management, usually lasts for 2-3 months and shows significant weight loss effects.