Jumping rope, running, opening and closing jumping, which one has a higher fat burning efficiency? Which exercise should I choose for weight loss?

Want to shed autumn fat but struggle with which sport to choose? The fat burning effects of these three common fitness methods are actually quite mysterious. The experimental data of sports scientists may overturn your understanding that we have always underestimated the "calorie burning power" of certain sports.

1. Big competition of fat burning efficiency among the three major sports

1. Jump rope: a hidden calorie killer

Jump rope can burn 13-15 calories per minute, which is twice as much as running fast. The effect of jumping rope continuously for 10 minutes is close to jogging for half an hour. But it should be noted that people with a large weight base should control their intensity and avoid excessive knee pressure.

2. Running: Stable in the first tier of fat burning

Slow jogging consumes about 400-600 calories per hour, and variable speed running is more effective. Running can continuously activate the afterburning effect and burn calories within 24 hours after exercise. It is recommended to choose a plastic track or grass to reduce joint impact.

3. Opening and closing jumps: a fat burning tool that involves the whole body.

This seemingly simple movement can simultaneously mobilize more than 85% of muscle groups. It can consume 500-700 calories per hour, but it needs to be grouped. Each group lasts for 30 seconds, with a 15 second interval for optimal results.

2. The Golden Rule of Exercise Selection

1. The weight base determines the type of exercise

It is recommended to start with swimming and elliptical exercise when the BMI exceeds 28, and avoid high impact exercises such as skipping rope and running. People with normal BMI can choose freely, but the intensity should be gradually increased.

2. Time efficiency is more important than intensity

15 minutes of high-intensity interval training per day is more effective than 1 hour of uniform exercise. You can try the cyclic mode of 30 seconds of full strength exercise+30 seconds of rest.

3. Muscle involvement determines effectiveness

Multi joint compound exercise has a 40% higher fat burning efficiency than isolated training. That's why squat jumping is more effective for weight loss than simply rolling up the abdomen.

III. Special Reminder for Autumn Sports

1. Pay attention to temperature differences

Before and after exercise, it is necessary to increase or decrease clothing in a timely manner to avoid catching a cold. It is recommended to use the onion style dressing method for easy adjustment at any time.

2. Adequate hydration

Autumn dryness can easily make people ignore thirst. It is recommended to drink 500ml of warm water 2 hours before exercise. Supplement 100ml every 15 minutes during exercise.

3. Pay attention to relaxation after exercise.

Muscles are more prone to stiffness when the weather turns cool, so do foot stretching after exercise. Focus on relaxing the front thighs, back calves, and other areas that are prone to tension.

Don't let decision-making difficulties hinder your weight loss plan, remember that exercise effectiveness=intensity x time x frequency. Instead of worrying about which one is better, it's better to put on sneakers now. Starting from 10 minutes every day, after persisting for a month, you will thank yourself for making decisions now. Autumn is a good season for exercise, choose your favorite action and start moving!