What exercises help with height growth and weight loss

Sports that help with height growth and weight loss mainly include skipping rope, basketball, swimming, badminton, jogging, etc. These exercises can stimulate bone growth and promote fat burning, but they need to be scientifically selected based on age and physical conditions.

1. Jump rope

Jump rope stimulates the growth of lower limb bones through vertical jumping, which is particularly beneficial for adolescent height growth. Continuous jumping can increase heart rate to the fat burning range and burn more calories per minute. It is recommended to practice in groups every day, with each session lasting no more than 10 minutes, to avoid knee joint strain. When jumping rope, keep the core tight and the forefoot landing is safer.

2. Basketball

Frequent running and jumping movements in basketball can promote the secretion of growth hormone, and jumping, dunking, and other movements have a significant effect on spinal stretching. The transition between offense and defense throughout the game belongs to intermittent high-intensity exercise, which can simultaneously improve cardiovascular function and muscle endurance. It is advisable to warm up the ankle joint three times a week for 40 minutes each time.

3. Swimming

The buoyancy of water during swimming reduces joint pressure, making it particularly suitable for overweight individuals. The kicking motion of breaststroke can stretch the leg ligaments, while freestyle enhances spinal extensibility. The stimulation of water temperature can accelerate metabolism, and one hour of swimming consumes about 500-700 calories. It is recommended to adopt a mixed swimming posture to avoid muscle imbalance caused by a single movement.

4. Badminton

Fast movement of badminton can enhance the explosive power of the lower limbs, and the smash action requires full extension of the upper limbs. Multi directional turning running efficiently burns waist and abdominal fat, and the sustained fat burning effect is significant after exercise. Teenagers can improve their posture by training 2-3 times a week, while middle-aged and elderly people can choose doubles to reduce intensity.

5. Slow jogging

Slow jogging stimulates the repair of tibial micro injuries through regular impact stimulation, which helps to increase bone density. Uniform aerobic running can stimulate fat energy supply, and it is recommended to use interval running to improve the effect. During the growth and development period, individuals should limit their single run to within 5 kilometers and use post run stretching to prevent muscle stiffness. During exercise, it is necessary to ensure daily intake of protein and calcium, such as milk, eggs, soy products, etc. Pre adolescence is the golden period for growing taller, and it is recommended to exercise for 1 hour every day with sufficient sleep. Weight loss individuals should avoid exercising on an empty stomach and replenish electrolytes promptly after exercise. All exercise should be done gradually. If joint pain occurs, it should be stopped immediately and long-term exercise combined with a balanced diet should be consulted in order to achieve a healthy balance between weight loss and height development.