Which is good for skipping rope and running to lose weight

The effectiveness of skipping rope and running for weight loss varies from person to person. People with good cardiovascular function and healthy joints are more suitable for running, while skipping rope is safer for those with a larger weight base or sensitive joints. Both types of exercise can effectively burn calories, but there are differences in exercise style, intensity adaptability, and injury risk. Running is a typical aerobic endurance exercise that has a significant effect on improving cardiovascular and pulmonary function. Moderate speed running can burn 500-700 calories per hour, and the participation of the whole body muscle group is high during exercise, especially in strengthening lower limb strength. Outdoor running can also provide exposure to natural environments to help relieve stress, but continuous vibration may cause cumulative pressure on the knee and ankle joints. Running requires a relatively open field, which is greatly affected by weather conditions and may be forced to interrupt training plans on rainy or snowy days.

Skipping rope belongs to high-intensity intermittent exercise, with higher fat burning efficiency per unit time. Ten minutes of skipping rope is equivalent to the consumption of half an hour of jogging. It has extremely low space requirements and can be carried out both indoors and outdoors, making it easy to maintain daily exercise. Skipping rope can simultaneously exercise coordination and explosive power, but it has a greater instantaneous impact on the arch and knees. People who weigh more than 20% of the standard value are more likely to cause joint injuries. During exercise, it is necessary to master the correct take-off height and landing posture to avoid excessive tension of the Achilles tendon.

It is recommended to alternate between two types of exercise based on one's own physical characteristics, starting with 10 minutes of skipping rope or 20 minutes of jogging every day, gradually increasing the duration. Before and after exercise, do sufficient warm-up stretching, choose sports shoes with good cushioning performance, and overweight individuals can first reduce their baseline weight through low impact exercises such as swimming. Combining dietary control with strength training can more effectively achieve weight loss goals.