Is skipping rope better for weight loss or running better

Skipping rope and running are both effective weight loss exercises, and the choice of which one is better depends on individual physical fitness, joint condition, and exercise preferences. People with good physical fitness and joint health can choose skipping rope, while those who pursue low impact or require long-term continuous exercise are more suitable for running. Both skipping rope and running can burn calories through aerobic metabolism, but skipping rope consumes more energy per unit time, with 10 minutes of skipping rope equivalent to the fat burning efficiency of 30 minutes of jogging. Skipping rope requires higher explosive power and coordination in the lower limbs, which can simultaneously exercise the calf muscle group and core stability. Running has a more significant improvement in cardiovascular endurance, and moderate intensity running can sustainably burn fat for more than 60 minutes. Both types of exercise can stimulate the secretion of growth hormone, with skipping rope having a more significant effect on improving bone density, and running being more conducive to improving blood circulation. Skipping rope may increase the burden on the knee and ankle joints, and individuals with a large body weight or joint lesions are prone to sports injuries. Running puts significant pressure on the arch and hip joints, and incorrect posture may lead to plantar fasciitis or iliotibial tract syndrome. Skipping rope requires strong balance ability, and middle-aged and elderly people have a higher risk of falling. Running is greatly limited by weather and venue conditions, and poor air quality may cause respiratory discomfort.

It is recommended to alternate between these two types of exercise according to one's own situation. Initially, one can start with 10 minutes of skipping rope or 20 minutes of jogging every day, gradually increasing the duration of exercise. Adequate warm-up and stretching should be done before and after exercise. People who weigh more than 20% of the standard value should prioritize low impact exercises such as swimming. Combining dietary control and strength training can more effectively achieve weight loss goals.