Winter Sports Guide: Skipping Rope vs. Running, Choose to Slim Faster

In the howling winter wind, exercise is like a tug of war against warmth - both wanting to hide in bed and hibernate, and afraid of the heat around the waist; Swimming Circle "; Quietly expanding. In fact, choosing the right exercise method can double fat burning in winter, such as skipping rope and running; Fat burning CP; Who can make you look more elegant in the cold wind?

1. High calorie consumption PK: Skipping rope is actually the invisible king

1. Skipping rope consumes about 400 calories in 30 minutes, equivalent to the calories of two bowls of rice, while jogging for 30 minutes consumes about 300 calories. When jumping rope quickly, 80% of the muscles in the whole body participate in the exercise, which can be considered as; A mobile grease engine;.

2. If the jump rope continues for 48 hours, there will still be; Afterburning effect; The basal metabolic rate increased by 12%. Running is more suitable for maintenance training and for people who pursue cardiovascular endurance.

3. Skipping rope in a sub zero environment is safer, and small-scale exercise should avoid inhaling too much cold air. Outdoor running requires special attention to breathing methods, otherwise it may cause respiratory discomfort.

2. Equipment and Venue: Precautions for Winter Limited Edition

1. Choose a steel wire rope with bearings for skipping rope to avoid PVC rope hardening and leg pulling caused by low temperature. When running, choose winter running shoes with strong grip and avoid icy roads.

2. It is recommended to use yoga mats for indoor skipping rope to reduce shock and protect the knee joint. An essential windproof face mask for outdoor running, using; Three layer dressing method; Quick drying layer+insulation layer+windproof layer.

3. Before skipping rope, warm up with ankle joint loops and high leg lifts. For running, add 5 minutes of dynamic stretching to prevent cold muscle strains.

III. Special Population Adaptation Guidelines

1. For those with BMI>28 or knee joint discomfort, it is recommended to start with cordless skipping rope and reduce impact force by 70%. Running can be changed to slope walking, which can also achieve fat burning effect.

2. People with high blood pressure in the morning are more suitable for skipping rope in the afternoon to avoid cardiovascular risks caused by low temperatures in the morning. It is recommended to run after sunrise, as sunlight can help improve exercise endurance.

3. Postpartum mothers should prioritize skipping rope, which, when combined with pelvic floor muscle contractions, can achieve dual repair. Running should be started after six months postpartum and without symptoms of organ prolapse.

4. Winter Sports Golden combination Plan

1. Interval Training Method: 2-minute skipping rope+1-minute opening and closing jumping, 5 cycles, 40% higher fat burning efficiency than running at a constant speed.

2. You can try it on weekends; Jump rope+running; Compound training: 10 minute warm-up jump rope → 3-kilometer jog → 5 sets of 30 second fast jump rope.

3. In case of haze, switch to indoor skipping rope HIIT: 30 seconds double shake jump+30 seconds standing high leg lift, repeating 10 times is equivalent to a 5-kilometer run.

Don't let low temperatures become an excuse for laziness, choose a suitable exercise method for yourself. This winter, you will find that what fat fears the most is not the thermometer, but the heart rate you persist in. Tomorrow, when you tie your shoelaces or throw up your skipping rope, remember to say to the brave self in the mirror - every drop of sweat in the cold wind is spring The medal before the arrival of heaven.