Jump rope weight loss test: 1000 times/day for 60 days, weight loss of 28 pounds directly

Can skipping rope 1000 times a day lose 28 pounds? This number sounds like a "big cake" drawn by gym salespeople, but the real situation may be more interesting than you think. A stubborn netizen used a sports wristband to record a 60 day jump rope journey, hiding many anti common sense truths during the process from panting to being as light as a swallow.

1. The Three Core Mechanisms of Skipping Rope for Weight Loss

1. The "time difference" effect of calorie burning

Jumping rope consumes about half an hour's worth of calories in 10 minutes, but the biggest advantage of this high-intensity interval exercise is the continuous fat burning after exercise. The body needs more oxygen to restore balance after intense exercise, and this' afterburning effect 'can keep the metabolic rate high for several hours.

2. Comprehensive mobilization of muscle groups

The inconspicuous skipping rope movement actually mobilizes more than 80% of the body's muscles, such as the triceps, core muscles, and shoulder stabilizing muscles. When muscle fibers produce small tears when resisting gravity, the repair process consumes additional energy, which is why the improvement in body shape is more significant after weight loss.

3. Hidden Assistance of the Endocrine System

Regular jumping exercises can enhance sensitivity to growth hormone, which not only helps break down fat but also delays hunger after exercise. Studies have shown that skipping rope on an empty stomach in the morning has a special effect on controlling appetite throughout the day, but people with low blood sugar should be cautious when trying.

2. Key details for jumping out of 28 pounds of fat

1. Basic preparation is more important than brute jumping

Newcomers who directly challenge 1000 times are prone to knee joint injuries, and should start from 300 times per group and complete in multiple groups. The standard skipping rope posture is to land the forefoot, slightly bend the knee, tighten the core, and use wrist strength to shake the rope instead of swinging the entire arm in a circle. When choosing a skipping rope, it is most appropriate to stand in the middle of the rope with the end of the handle level with the armpit.

2. Combination strategy for breaking through the platform period

After jumping rope continuously for 21 days, the body will adapt to a fixed pattern, and at this time, the rhythm needs to be changed. You can try the "pyramid training method": 50 times of uniform speed+30 seconds of fast charge+20 seconds of slow cycle, or add variations such as alternating left and right one foot jumps. Combined with strength training, the effect is better because for every 1 kilogram of muscle gain, the resting metabolic rate consumes an additional 110 calories per day.

3. Easily overlooked dietary combinations

supplementing with an appropriate amount of carbohydrates and protein (such as bananas with sugar free yogurt) within 30 minutes after exercise can not only repair muscles but also avoid overeating. Pay special attention to hidden calorie traps, such as seemingly healthy fruit and vegetable juices containing more sugar than cola, and rewarding yourself with milk tea after exercise may waste half an hour of effort.

III. Scientific Truth Behind Numbers

1. Water Trick of Weight Fluctuations

In the early stages of rapid weight loss, the main loss is water and glycogen reserves, with 1 gram of glycogen combined with 3 grams of water. When the body adapts to the intensity of exercise, real fat consumption begins, and weight changes slow down but waist circumference continues to shrink, truly entering the "golden period of weight loss".

2. The Wonderful Influence of Individual Differences

People with a large body weight base may have more significant initial effects, while those with high muscle mass may have little weight change but a significant decrease in body fat percentage. Due to hormonal changes before and after menstruation, women's weight may fluctuate physiologically by 1-3 kilograms, so there is no need to disrupt the plan.

3. The ultimate test of sustainability

Although extreme exercise programs have amazing short-term effects, if they suddenly stop after 60 days, the probability of rebound is as high as 70%. It is recommended to gradually control the frequency of skipping rope within the maintenance period (about 500 times/day), and cultivate other sports interests to maintain the body's "active state memory".

Those successful cases that do not rebound have one thing in common: they see skipping rope as an alarm clock to wake up their bodies, rather than a torture tool to torment themselves. When you can enjoy the rhythm of shadows while jumping, and when the sound of a rope cutting through the air becomes a natural metronome, this game with gravity truly begins to be interesting. Why don't we find that dusty skipping rope from deep in the wardrobe tomorrow? Remember, the first 100 times are always the hardest, just like spring The first crack in the ice breaking.