How to jump rope for weight loss in a reasonable way

Reasonable skipping rope for weight loss should be combined with scientific exercise plans and dietary management, mainly by controlling skipping rope intensity, frequency, and adjusting diet to achieve weight loss goals.

1. Step by Step

Initially, it is recommended to jump rope for 5-10 minutes every day, divided into 2-3 groups to complete, and take a 30 second break between groups. After adaptation, gradually increase to 20-30 minutes each time, 4-5 times a week. People with a larger body weight can choose to skip or alternate steps to reduce knee pressure. Before skipping rope, it is necessary to perform a 5-minute dynamic warm-up, such as lifting the leg high and circling the ankle joint.

2. Posture Standards

Keep the body upright, look ahead, keep the upper arm close to the torso, and use the wrist to shake the rope. The appropriate jump height is when the rope passes through the sole of the foot, and when landing, the forefoot touches the ground and the knee joint bends slightly to provide cushioning. Avoid full foot landing or excessive bending of the knees, as incorrect posture can easily lead to ankle sprains or meniscus injuries.

3. Interval training

uses high-intensity interval mode for better results, such as jumping rope quickly for 1 minute and then jumping slowly for 30 seconds, repeating 6-8 groups. It can be combined with movements such as opening and closing jumps, back kicks, etc. to form a composite training. During exercise, the heart rate is maintained at 60% -70% of the maximum heart rate (maximum heart rate=220- age), and body fat balance monitoring shows that the fat burning range is more efficient.

4. Dietary coordination

Daily calorie intake should be controlled at 300-500 calories, with priority given to high-quality protein and high fiber foods such as chicken breast and broccoli. Supplement whey protein or eggs within 30 minutes after exercise, and pair with whole wheat bread to promote muscle repair. Avoid high sugar beverages and replace exercise hydration with zero calorie electrolyte water.

5. Recovery Management

Perform calf stretching and fascial gun relaxation after exercise to prevent delayed muscle soreness. Arrange 1-2 days off per week for low impact activities such as swimming. Ensure a sleep time of at least 7 hours, and the secretion of growth hormone during deep sleep helps with fat breakdown.

It is recommended to choose plastic flooring or professional jump rope mats, and wear shock-absorbing sports shoes to protect the joints. Individuals who weigh over 30% of their standard body weight or have cardiovascular disease should undergo treatment under the guidance of a doctor. Cooperate with body fat percentage monitoring to lose no more than 5% of total body weight per month. If there is persistent knee pain or plantar fasciitis symptoms, it is necessary to pause exercise and seek medical examination.