Which weight loss effect is better between jogging 5 kilometers or skipping rope for 30 minutes?

I heard that Xiaowang next door lost 10 pounds by jumping rope 3000 times a day, and Xiaoli downstairs insisted on jogging for a month, causing her waist to shrink by two circles? On the road to weight loss, there are always people struggling: which type of exercise should be chosen to make the weight scale drop faster? Today, let's talk about the real combat effectiveness of these two national weight loss exercises.

1. Comparison of calorie consumption

1. Basic data comparison

An adult weighing 68 kilograms who jogging 5 kilometers consumes about 300-400 calories, equivalent to the calories of two bowls of rice. Jumping rope for 30 minutes at the same weight, if maintained at a moderate speed of 120 times per minute, the calorie expenditure is in the range of 400-500 calories. Although skipping rope may seem slightly better, the actual consumption is greatly affected by the intensity of the exercise.

2. Intensity Adjustment Space

Slow jogging can increase energy consumption by increasing the pace or choosing a slope. The pace can be increased from 8 minutes per kilometer to 6 minutes per kilometer, and heat consumption can be increased by 30%. Skipping rope can increase strength by changing movements (such as double rocking jump) or increasing frequency, but high-intensity skipping rope requires higher cardiovascular requirements and is difficult for ordinary people to sustain.

2. Differences in Physical Perception

1. Joint Pressure Test

When jumping rope, the impact force of each landing is about 2-3 times the body weight, and the pressure on the knees and ankles is significant. Although jogging also has its impact, it can disperse pressure through proper running posture and cushioned running shoes. For those with a large body weight or joint discomfort, jogging may be more friendly.

2. Enjoyment level of exercise

Outdoor jogging can appreciate the scenery, secrete endorphins to bring a sense of pleasure, and is easier to persist for a long time. Skipping rope has low requirements for the field but monotonous movements, and about 70% of people will experience fatigue after two weeks, requiring music or interval training to maintain freshness.

III. Subsequent Fat Burning Effect

1. Excessive Oxygen Consumption After Exercise

High intensity intermittent skipping rope can produce a more significant EPOC (Excessive Oxygen Consumption After Exercise) effect, which may consume 50-100 more calories within 24 hours after exercise. The EPOC effect of slow jogging at a constant speed is relatively mild, usually in the range of 20-50 calories.

2. Degree of muscle retention

Slow jogging, as a coordinated exercise throughout the body, can better activate the core muscle group, and when combined with post run stretching, it helps maintain muscle mass. If skipping rope alone is not combined with strength training, it may cause muscle loss in the long run and affect basal metabolic rate.

4. Practical Suggestions

1. Beginner's Path

For people with a BMI over 28, it is recommended to start jogging and adopt a combination of running and walking (running for 1 minute and walking for 2 minutes). Those with a certain level of athletic foundation can try skipping rope, initially in the form of 100 jumps per group with a 30 second interval.

2. Efficient combination strategy

Combining the two can leverage their respective advantages: jogging on an empty stomach for 20 minutes in the morning to improve fat burning efficiency, and using 10 minutes of skipping rope as a daily activity supplement in the evening. Interspersing strength training twice a week can form a perfect weight loss loop. Don't let decision-making difficulties hinder your weight loss plan. The key is not to compare the quality of equipment, but to find exercise methods that can keep you moving. Before putting on running shoes or picking up jump rope, ask yourself: Can I continue happily at this time tomorrow?