What kind of exercise helps with height growth and weight loss

The main exercises that help with height and weight loss include skipping rope, basketball, swimming, jogging, and pull-up exercises. These exercises can stimulate bone growth and promote fat burning, but they need to be combined with a scientific diet and regular sleep schedule to achieve optimal results.

1. Jump rope

Jump rope is a whole-body aerobic exercise that stimulates lower limb bone growth plates through repeated jumping movements, which helps with height development in adolescents. At the same time, high-frequency jumping can quickly burn calories, burning a large amount of calories per minute, and has a significant effect on slimming the waist, abdomen, and legs. It is recommended to persist for 10-15 minutes every day and divide into groups to avoid excessive knee burden.

2. Basketball

Frequent running, jumping, and stretching movements in basketball can effectively stretch the spine and stimulate the secretion of growth hormone. Rebounding, shooting, and other actions require coordinated effort throughout the body, which can burn a significant amount of calories per hour. Long term playing basketball can improve body posture, especially helpful for height growth in adolescents, and can also reduce body fat accumulation.

3. Swimming

The buoyancy of water reduces joint pressure during swimming, making it suitable for overweight individuals. The stretching movements of breaststroke and freestyle can stretch the spinal gap, while butterfly stroke has a prominent effect on exercising the core muscle group. Water sports consume several times more energy than land, and swimming for 45 minutes three times a week can promote growth and shape a streamlined figure.

4. Slow jogging

Regular jogging can increase growth hormone levels, and pairing with the correct running posture can improve body posture. Moderate intensity continuous running for more than 30 minutes will activate the fat energy supply system, which is particularly suitable for reducing visceral fat. It is recommended to choose a plastic track or grass, combined with warm-up before running and stretching after running to protect the knee joints.

5. Pull up

Pull up the spine by suspending it under its own weight, stimulating the expansion of intervertebral disc space. This action can strengthen the rhombus and core muscles in the back, and improve the problem of round shoulders and hunchback. For those with high body fat, elastic band assisted training can be performed first to gradually improve muscle strength and metabolic rate. To achieve the dual goals of height growth and weight loss through exercise, it is necessary to maintain regular exercise for at least 30 minutes at least 4 times a week, combined with a balanced diet high in protein and calcium. Adolescents should ensure 8 hours of sleep per day to promote growth hormone secretion and avoid excessive dieting that may affect development. Warm up and stretch before and after exercise. Overweight individuals should gradually increase their intensity. If they have bone diseases, they should consult a doctor before developing an exercise plan. Long term adherence to scientific exercise and healthy lifestyle is necessary to safely and effectively improve body shape.