What is the effect of exercise to lose weight? In fitness exercise, as long as there is jumping action, no matter whether the jumping range is large or small, it will cause great pressure on the heart and lungs, so it is difficult for people to persist for a long time. As long as they can keep running for a long time, ordinary people can run for an hour continuously, but few people can jump rope 1 hour continuously. It is difficult for people who don't usually exercise to jump rope for 30 seconds or 1 minute.
It can be seen that the exercise intensity of "skipping rope 140 times per minute" mentioned at the beginning is actually very high. The skipping speed of ordinary people is generally maintained at 80 to 100 times per minute. If the skills of skipping rope are not skilled enough and the coordination of the body is not good enough, then the process of skipping rope will be repeatedly interrupted because the feet catch the rope, and the exercise intensity will be further reduced.
Suppose 1000 rope skipping is completed in five groups, each group has 200 times, which is almost 2 minutes. Then five groups of skipping rope need 10 minutes. Plus four intermissions of 1 minute, the total time is about 14 to 15 minutes. According to the average energy consumption of 600 kcal 1 hour, the energy consumption of 1000 skipping rope is about 150 kcal.
Note that this is only for the convenience of discussion and is a rough approximation. Because the combustion of fat is not uniform, it shows the characteristics of "low before and high after", that is, in a period of about 30 minutes, fat energy supply gradually becomes the main force. So the actual energy consumption should be less than 150 kcal.
Compare the calories with those of some common foods: ordinary rice with two or two white rice is about 120 calories, fried noodles is about 400 calories, and chocolate cake is about 440 calories. So from the point of view of calorific value, the heat consumption of 1000 skipping rope is really negligible. Regardless of exercise duration or energy consumption, skipping rope 1000 times once seems to be far from enough to achieve the effect of losing weight.
However, the actual situation sometimes exceeds expectations. I once experienced a colleague who never exercised, and insisted on skipping rope every day, and obviously lost weight for a month. In this month, he jumped rope from 500 times to 1500 times. It can be seen that how many times skipping rope can not absolutely determine the weight loss effect of skipping rope, but also involves factors such as body fat rate and diet. Yu Xingjun listed several situations for your reference:
Situation 1: Fat novice, people with high initial weight and body fat rate in skipping exercise under diet control, especially those who didn't exercise before, exercise through skipping and other aerobic exercises. The initial effect of reducing fat and weight will be obvious, even if you don't control your diet, you can get good results. From the experience, this period is about 1 to 3 months, so some people call these months "novice welfare period".
If the novice grasps this "welfare period", the effect of reducing fat will be quite good. If you can adopt a low-calorie or low-carbon diet at the same time, the effect of reducing fat may be "amazing". I've met some novices. When they first started skipping rope to lose weight, they ate one or two meals to control their calorie intake, which was actually a low-calorie diet. It's not unusual to lose seven or eight pounds in a month or two.
Beginners don't need to be too particular about skipping rope. It doesn't matter if you hurry up and slow down. You can jump on one foot or both feet. Forty or fifty times in each group is no problem. What's more important is to finish skipping rope with 65,438+0,000 yuan each time, and stick to it regularly for a period of time.
Situation 2: People with normal body fat rate jump rope and do not control their diet. Take men for example. The normal body fat rate is between 65,438+05% and 65,438+08%, and their bodies are generally standard. This is equivalent to a student often getting between 80 and 90 points. It is more difficult to raise his score from 80 to 100. Obese people are equivalent to students who always fail exams. As long as they work hard, it will be very fast to improve to 70 or 80 points. In other words, because the diet is not well controlled, there is not much room for people with normal body fat rate to improve, so the effect of skipping rope once 1000 is limited.
To achieve better fat-reducing effect by skipping rope, we must take three measures: first, strictly control diet; second, increase exercise; third, increase exercise intensity, such as using HIIT (High Intensity Interval Training) or tabata training.
Situation 3: For people who have regular exercise habits, skipping 65,438+0,000 at a time is at most a part of warm-up. For people who have regular exercise habits at ordinary times, the amount of exercise for skipping rope once 1000 is at most a warm-up or only a part, so there is no question of "how effective it is to persist for three months", because the amount and intensity of exercise are far lower than their usual training level.
In fact, a single skipping rope, although its fat-reducing effect is certain, is just that any exercise can't keep the fat-reducing effect forever, because the body will try to adapt. Therefore, a single exercise or fitness program (including diet program) needs to be adjusted in time.
Fortunately, there are always a few people who can stick to regular exercise. According to the 400 million obese and overweight people in China, it can be predicted that most people who are going to start skipping will belong to the situation of 1. Not surprisingly, it will be a high probability event to see you lose weight within three months!
Skip rope 1000 times a day, and you will feel more relaxed in one month. You are as light as a swallow, and your weight may not change much. But if you can keep dancing for several years, you will not only improve your physical fitness, but also become slim. You insist, how long can you insist?
I didn't insist. One of my colleagues insists on skipping rope. Watch her video.
If you don't want to lose weight, you can keep fit by simply jumping 1000. Jumping every day is good for your health.
Want to lose weight, how much is 1000? I used to lose weight and jump rope for an hour every day, about 3 thousand. A thousand people don't even have half an hour. Generally speaking, they don't start to consume fat until half an hour after exercise, so they have to jump for at least 40 to 50 minutes to lose weight.
There is also a day 1000 jump, and then eating fried chicken is even more useless. If you want to lose weight, you still have to shut up and take your legs. It's no use covering your mouth and hugging your legs. At most, it is to maintain your current weight, and it is unlikely that there will be any substantial changes.
Again, if it is for exercise, it is enough to exercise for half an hour every day. If you want to lose weight, you should give yourself a month to lose weight. The key to losing weight is persistence, persistence in eating less but not eating, persistence in exercising but not doing high-intensity exercise. One hour a day is best. Because I've experienced it myself. Especially in summer. Useful, plan well, come on!
One month's effect is not obvious, but long-term persistence will definitely have an effect.
I have been skipping rope for more than three years, from the first time I jumped 200,500,1000,2000,3000, to now I have been jumping for 5000,33 minutes. I tried the highest continuous jump of 7000 without stopping, which took 47 minutes! From 85 kg to 69 kg now. I usually start dancing at four or five in the afternoon or eight in the evening.
Skipping rope has many benefits, besides losing weight, it can also exercise heart and lung function! Enhance resistance! Some people say that it will damage the knee joint in the long run. I don't have this problem at present!
Jump rope 60 to 80 times per minute if it is slow, 80 to 120 times per minute if it is faster, and 140 to 160 times per minute if it is faster. The super-fast speed can jump to about 170 to 200 per minute.
If you jump rope/kloc-0.000 times a day, but the average person jumps 80 to/kloc-0.20 times a minute. Excluding the rest time, the exercise time is about 10 minutes. Of course, the specific jump 1000 depends on the individual level, like a novice, if you jump 1000 a day. It is estimated that it will take about 15 to 20 minutes. What is said here is the time of pure skipping rope.
The effect of skipping rope to lose weight
As can be seen from this table, the calories consumed by skipping rope and swimming rank first in sports. If skipping rope is slow, it consumes 264 calories in 30 minutes and 330 calories at medium speed. Jumping fast will consume more calories. For people who want to lose weight, this kind of skipping rope can persist and the effect is good.
Skipping rope 1000, what's wrong with skilled people? But for beginners, it is difficult to finish these 1000 at first, or even after barely finishing. The next day, there will be leg pain due to excessive exercise. Don't ask me why I know. Because at the beginning, I jumped for about two minutes, which is the way for middle school students to jump rope. I can't jump any more the next day. My thigh is very painful. I had a long rest before I recovered.
How should a novice jump?
At first, I danced 2 or 3 groups a day, one group 100 times or so. You can rest for 60 seconds every day. Slowly become proficient, and you can add to 5 to 6 groups every time in the future. Gradually increase the number of groups, step by step. Generally speaking, if you can jump for more than 30 minutes at a time, the weight loss effect will be better.
What will happen to skipping rope for a month? Overweight, generally speaking, male body fat rate exceeds 15% to 18%, and female body mass rate exceeds 20% to 25%. Therefore, people who have just started skipping rope may have obvious changes in weight if they persist for one month.
For people with normal body fat rate and proper weight, if they keep jumping for a month, their weight estimates will not change significantly, but their bodies will feel much better. And skipping skills should be much more skilled. Because people who insist on exercising for a long time will find that their body's resistance will be much better and their body will be much lighter.
As long as you can persist in skipping rope, there will be unexpected gains. Of course, don't forget to do stretching exercises after skipping rope every time. This can relieve the pain caused by exercise. Avoid sports injuries.
Skipping rope 1000 a month, the average person will not change much, because I have personal experience. Skipping has been on and off for a year, and finally, under the urging of the physical examination report, I started skipping rope every day from 20 19.6. 12, 3000 times a day and finished it in 40 minutes. With the improvement of proficiency, I have finished it 7000 times a day at 1 hour, and my weight has dropped from 150 to 65438.
At first, the weight will not change, and it will loosen and drop after at least 8 10 weeks, and there must be a certain amount of exercise. The amount of 1000 is not enough.
The hardest part is actually in the beginning Persistence is the only way to reduce fat. Now I'm practicing fancy skipping, and I know a few moves. All the people who see me skipping rope in the community will look at me more, which is very satisfying. Some people who like skipping rope will come to talk. In short, the result of persistent exercise is beautiful (the body shape is better in the heart). Sports is the best beauty salon for both men and women. I wish you all a happy exercise!
After a month of persistence, my knee collapsed.
The statement that skipping rope 10 minute = running for half an hour is a bit exaggerated, but there is no doubt that running 10 minute consumes 100 calories!
As for the effect of skipping rope to lose weight, some people abroad have tried it. One of them skipped rope for 30 days, skipping rope 1000 times a day. The slimming effect is called cosmetic grade, and his flesh is very loose. This effect tells us that skipping to lose weight is indeed a reliable exercise! However, we don't recommend trying to skip rope 1000 times a day for 30 days.
So, the time is just right, remember to stretch.
The effect is not obvious, and the skills of skipping rope will be improved obviously. Hang in there.
My weight 120kg and height 163.
I danced 600 times every morning, 600 times at night and danced with my feet for more than a week. My weight hasn't changed, but I obviously feel that my skipping skills have improved. At the beginning of 20 years, it broke down. Now it's more than 100, and the calf will not be very sour. Although I haven't lost weight, my skipping skills have improved, which is not bad.
If you want to lose weight, you have to do other exercises, and the skipping time should be lengthened, generally one minute 100 times, at least 2000 times a day, in the morning 10 minutes, in the afternoon 10 minutes, and then do the opening and closing jumps, lifting the legs and kicking.
When I take the entrance exam, I not only run 100 meters a month, but also hold my legs high. Jumping rope for ten minutes in the morning and losing five or six pounds in the afternoon is much more intense than now.
Therefore, one day 1000 yuan, one month, the weight is not expected to change.
Or eat less and stretch after skipping rope, otherwise the calf muscles will be stronger.
All physical exercises need to be persisted, and one month can be said to be effective, but the effect of most people is still not obvious. In order to achieve the desired effect, we need to persist for one hundred days. The so-called 100-day foundation can achieve the expected effect and the effect will enter a stable period.
Skipping rope 1000 times a day. What will happen in a hundred days? Next, let's talk about it in general!
First, strengthen the body, enhance immunity, enhance cardiopulmonary function, and make people energetic! If you really jump rope 1000 times a day, your physical function will be gradually strengthened, and you can reach a steady upward trend after 100 days. For example, your immune value rises to 100 after 100, and then your physical fitness will rise steadily on the basis of this 100 until it reaches the highest level.
Divine jumping is accompanied by cutting exercise, and we all know that cutting exercise can exercise cardiopulmonary function.
Second, slimming, perfect shaping, especially for the abdomen and legs! Skipping rope mobilizes the strength of the whole body system, especially the legs and abdomen. At the same time, by swinging up and down, lose some fat and increase the body fat rate. This is why many female friends like dancing. It is still recommended to stick to it for at least 100 days, so that the thin abdomen and legs will not rebound, otherwise it will be difficult to rebound.
Third, burn calories and increase exercise ability. There is no doubt that basically all sports can achieve this effect.
Fourth, the action of skipping rope is similar to the eighth paragraph of Baduanjin, which can play the role of exercising and eliminating all diseases. As we all know, jumping fitness needs to mobilize toes, soles and heels. With the action of jumping up and down, Baduanjin has a similar point. Although not quite the same, it is similar, but it can also eliminate all diseases.
Fifth, increase yang. As we all know, Sanyang started peacefully. Which three Yang? That is, movement is yang, joy is yang, and goodness is yang. Exercise can increase the yang of the human body, so the importance of yang to the human body goes without saying.
Sixth, increase the interest of life, which is beneficial to the healthy and harmonious development of body and mind.
As a good fitness exercise, Shentiao has many advantages, but at the same time, we should pay attention to some matters:
Follow the principle of gradual progress and avoid sweating, which will hurt the yang.
Pay attention to protect your knees.
According to personal constitution, moderate exercise is not enough.
Pay attention to diet, reasonable and regular work and rest.
All right, let's hurry!