Which is better for weight loss, skipping rope or running

The weight loss effects of skipping rope and running vary from person to person, mainly depending on the intensity, duration, and individual physical condition of the exercise. Jumping rope consumes more calories per unit time, making it suitable for short-term and efficient weight loss; Running significantly improves cardiovascular endurance and is suitable for long-term persistence.

Skipping rope is a high-intensity intermittent exercise, and the heat consumption of 10 minutes of skipping rope is equivalent to 30 minutes of jogging. Its rapid takeoff and landing movements can activate muscles throughout the body, especially in the lower limbs and core muscles, and the sustained fat burning effect can last for several hours after exercise. However, skipping rope has a significant impact on the knee joint, and caution should be exercised for individuals with excessive body weight or joint diseases. Running is a moderate to low-intensity aerobic exercise that can burn 400-600 calories per hour. Slow jogging at a constant speed can continuously stimulate fat supply and has a cumulative effect on improving basal metabolic rate. Different pace and running posture have significant differences in knee pressure, and forefoot landing can reduce joint injuries. From the perspective of sports injury risk, skipping rope mistakes may lead to ankle sprains or Achilles tendon strains, requiring coordination and balance support. Common running injuries include patellar pain syndrome and tibial stress fractures, which are associated with sudden increases in running volume or discomfort in running shoes. Both types of exercise should follow the principle of gradual progress. For skipping rope, it is recommended to start interval training from 1 minute per group, and for running, it should start from 3 times a week, with each session lasting 20 minutes. Dynamic stretching must be performed for 5-10 minutes before and after exercise, with a focus on moving the ankle and hip joints.

Weight management needs to be combined with dietary control and exercise plans. It is recommended to alternate between skipping rope and running to avoid plateau periods. Arranging 3-4 skipping rope sessions per week in conjunction with 2-3 slow jogging sessions can maintain metabolic activity and reduce the risk of single sport injuries. Wearing a heart rate monitoring device during exercise and maintaining the heart rate within the range of 60% -80% of the maximum heart rate can achieve the best fat burning effect. Before implementing any exercise plan, overweight individuals should consult a rehabilitation physician for exercise risk assessment.