Jumping rope 200 times a day for a month can help you lose weight? Why?

Any exercise that does not talk about diet control is mostly in vain. You may still be fat even if you jump rope 800 times a day.

As an aerobic exercise to lose weight, skipping rope is very popular because of its simple movements, less equipment requirements and lower training intensity.

Sticking to skipping rope can not only improve cardiopulmonary function, but also help to exercise the muscles of hips, legs and lower limbs and shape the whole body.

How many times does it work?

This is inconclusive, because everyone's physical level is different. So whether to jump 200 times, 500 times or 800 times depends on your own situation.

But the most important thing to lose weight and fat is to control diet.

Only by increasing exercise and fitness on the basis of controlling diet can we help to change our body shape. Diet should be controlled, but not dieting. It's enough to get rid of what you shouldn't eat and control what you can eat.

Specific practice reference: remove desserts, snacks and deep-processed foods, control high-calorie foods, appropriately reduce carbohydrates such as staple foods, eat more fruits and vegetables, and pay attention to a light diet with less oil and salt.

When diet control is in place, plus reasonable arrangement of exercise and fitness, it will be helpful to lose weight and fat. I hope my answer can help friends in need ~

What are the benefits of skipping rope for people who lose weight?

Benefit 1: When skipping rope, the human body should jump upward. Many jumping exercises help to improve heart and lung function. Obese people are generally people who lack exercise. Skipping rope is very helpful to improve heart and lung function.

Benefit 2: Jumping rope can make muscles more elastic, which is also beneficial to the improvement of body shape. Skipping rope is not only a slimming project, but also makes athletes more agile.

Benefit 3: Skipping rope has excellent fat burning effect. According to relevant research, at the speed of 140 times per minute, * * * is ten minutes, which is equivalent to the heat consumed by jogging for 30 minutes. This is a great thing for people who lose weight. Don't jump up in a hurry.

There are many benefits of skipping rope, but we should also pay attention to the method of skipping rope in order to improve the efficiency of losing weight. Skipping rope should pay attention to the following points

First: when skipping rope, you should choose the intensity according to your actual situation. For example, people who don't exercise for a long time may feel out of breath after jumping for about 30 times. At this time, you can increase the rest time. For example, on the first day, jump rope for 30 times, rest for 10 second, and stick to it as a whole for 15 minutes. It can be increased to about 40 times the next day, and a little increase every day will have the motivation to stick to it.

Second: when skipping rope, you must keep the correct posture, keep the upper body as balanced as possible, and jump with both feet at the same time. Don't try to jump too high at the beginning of practice, and pay attention to using the forefoot when landing.

Third: choose the right venue to jump. Some places are very polluted, such as the newly renovated gym and the vicinity of a factory, which are not suitable. In addition, choose a pair of comfortable shoes to avoid foot injury.

Fourth: Although skipping rope can help you lose weight, in order to improve the efficiency of losing weight, you should also choose a variety of weight-loss exercises, such as swimming, bobbie jumping, climbing stairs or other strength training. Diversified training can help you lose weight better.

Skipping rope is a simple exercise with good fat burning effect, and it is a simple, economical and environmentally friendly project for people who lose weight. Skipping rope can also help relieve stress and help obesity caused by excessive stress, but some people are not suitable for skipping rope.

For example, people with long-term hypertension, chronic diseases or heart disease or lung disease should not blindly do skipping. In these cases, if obese people want to lose weight, it is best to choose appropriate items to lose weight under the guidance of professionals.

As an anaerobic exercise, skipping rope is a very good way to lose weight. But skipping rope only 200 times a day for a month should have some effect, but if the intensity is increased, then this method of losing weight will definitely be more effective. The equipment for skipping rope is simple. A pair of comfortable shoes and a skipping rope of moderate length and weight are enough to start the sport. When skipping rope, the movements must be as standardized as possible, which can greatly reduce the injury and impact of continuous take-off and landing on the knees. In addition, because it is anaerobic exercise, corresponding muscle stretching and creatine excretion should be carried out before and after skipping rope. In addition, skipping rope, as an anaerobic exercise, must be gradual and not blindly greedy. For example, the average rope skipping enthusiast always thinks that the longer he jumps, the better, but in fact, when he first started skipping, he didn't need to bear the weight immediately, but he could lose weight step by step. At the beginning, 5 to 10 minutes at a time is basically ok. As the body gradually adapts, it can gradually increase the weight and exercise difficulty. This topic has been mentioned 200 times. Under normal circumstances, the number of times boys jump rope can basically reach 200 times in about five minutes, so this intensity is not great. At this intensity, the consumption and combustion of fat are also limited. At present, the popular skipping method is called "step-by-step plan skipping", which means that fitness coaches use the change of rhythm and frequency to control body consumption. Generally speaking, when you are a beginner, you jump for one minute in the first class, three minutes after three days and 10 minutes after three months. Finally, after gradually adapting to the intensity, it will be a great fat-reducing aerobic exercise to extend the skipping time to half an hour.

First, calculate your own body mass index range (body mass index). The body mass index of healthy adults in China ranges from 18.5-23.9, and the weight status of adults can be divided into underweight, weight standard, overweight and obesity. You can find out your corresponding weight range according to the following classification.

Calculation method of body mass index: weight (kg), height (cm) and height (cm), such as height 165cm, weight 60kg, body mass index = 601.65/.65 = 22.04, which belong to the weight standard.

Only by knowing your weight range can you know your weight loss goal and the exercise mode that suits you. 1. If your weight is within the normal range (18.5 body mass index 24), you can choose to jump rope. Skipping rope 200 times a day is good. Sticking to it for a month can change your cardiopulmonary function and improve your metabolism. However, you need to do warm-up and stretching activities before and after exercise, which can last for 5- 10 minutes to avoid muscle tension and muscle legs. After stretching, you will relax your muscles and make your legs, especially your calves, look better.

To achieve the real purpose of reducing fat, you need to exercise for more than 40 minutes before the body's fat bank can be fully decomposed and consumed. If your body's motor cells are active, your exercise intensity will be strong, even reaching 1 hour, with little rest in the middle, reaching a state of continuous exercise. Using fat and consuming fat can achieve a better figure, thus achieving the effect of losing weight. In the process of exercise, through the combination of aerobic exercise and anaerobic exercise, the muscle mass of the body can be increased, thus increasing the consumption of fat, thus shaping and reducing fat. Usually, you can also combine jumping, belly rolling, flat support and other actions to increase the consumption of abdominal fat.

According to the exercise energy consumption value given in China Adult Overweight and Obesity Control Guide, we can calculate the calorie consumption level of skipping rope, which needs to be calculated according to our own weight. For example, your weight is 60 kg, the activity coefficient of skipping rope is 0. 13 (kcal/kg/min), 1 hour is 60 minutes, and the calories consumed are 0. 13.

2. However, if your weight is obese (BMI 28), skipping rope is not recommended. Skipping rope is an unwise exercise for obese people because of its large weight base, which will do great harm to your knees. In the process of skipping rope, your body will bear the weight of the whole body, especially the knee, which is easy to cause knee joint injury. You can choose swimming, yoga and other ways.

It is a very good habit to keep exercising, but no matter what way you lose weight, the most important thing is to keep your mouth shut and take your legs. To sum up, it is the general principle of "three-point exercise and seven-point diet". If you exercise vigorously and don't control your diet, it's futile, and you will work hard in the process. At the same time, to avoid dieting, it is also necessary to add meals before and after exercise, which not only helps to stabilize the blood sugar level, but also avoids excessive psychological compensation after exercise and wants to eat more food (high-calorie food, such as fried food, cake, chocolate, ice cream, etc. It is also very tempting).

Therefore, we should first judge the appropriate exercise time according to our own situation. If you find that once you exercise for a long time, you will eat more. In fact, we can reduce the exercise time appropriately to avoid being defeated by "eating", otherwise the previous exercise efforts will be in vain. Can be supplemented with chicken breast, low-fat milk, sugar-free low-fat yogurt, fruit, oats, whole wheat bread and so on.

In short, it is very important to change bad living habits and dietary choices. We should develop regular living habits and proper exercise to lose weight healthily, and advocate that everyone should be "full" rather than "hungry" to lose weight. I hope everyone can have their own weight. Summer is coming, and the little skirt can be worn!

I want to ask the questioner how long it takes to jump rope 200 times first. Can you dance in five minutes? 10 minutes? Do you still want to lose weight after such a little exercise?

Fat-reducing exercise depends on intensity, time, diet and sleep. Simply put, eating, practicing and sleeping are indispensable.

Aerobic exercise is the most effective way to reduce fat, and skipping rope is one of the more effective ways. During exercise, the heart rate should be controlled between 64% and 76% of the maximum heart rate (220- 1 year old). When reducing fat, it is best to have a continuous heart rate without interruption.

Aerobic exercise time is generally 45-60 minutes. It is best to exercise continuously. If you really can't stick to it at first, you can stop exercising for a short time and continue exercising after your physical strength recovers slightly.

If you have good physical strength and no cardiovascular and cerebrovascular problems, you can exercise with hiit, download keep from your mobile phone, and search for hiit. There are not only skipping hiit, but also various other hiit exercises.

Diet should control the calories of staple food, and the total calories should be slightly higher than the basal metabolism. You can trust me privately, or see my other answers.

Sleep, sleep at 22 o'clock every night, be sure to fall asleep before 23 o'clock, and sleep for more than 6 hours.

Developing good exercise habits and eating habits will not happen overnight. Work hard, don't take laziness as an excuse, laziness can't lose weight.

20 18.07. 12 Text 809

It is difficult to lose weight. It can be solved by jumping 200 times in three to five minutes. If it were so simple, there would not be nearly 50% overweight and obese people in our country.

However, being able to keep exercising, no matter how long it takes, is good for your health.

If you want to lose weight through exercise, you should exercise continuously for at least 20 minutes. The consumption of fat needs a mobilization time. Fat people are a little lazy and usually start after continuous exercise 15~20 minutes.

The energy that people need in the initial exercise comes from the sugar in the body muscles. Only after 15~20 minutes of exercise can fat be mobilized, thus realizing oxidation and energy consumption. And the process of fat oxidation is long and slow.

You want to! Even if you want to lose weight, you should do a lot of mobilization work for yourself, buy clothes, think about what form and how long you should exercise, especially the fat in your body. Otherwise, how can you call yourself "lazy" meat?

It takes a long time for aerobic exercise to reduce fat. American Adult Obesity Management Guide 20 13 recommends that aerobic exercise (such as brisk walking) should be increased to more than 150min per week (more than 30min per day, most of the week); It is suggested that a higher level of physical activity (200~300min per week) should be carried out to maintain weight loss and prevent weight rebound after weight loss (long-term, exceeding 1 year).

And skipping rope 200 times a day is three to five minutes of exercise. It can only be a preparation process before exercise. So I can't lose weight.

It is not enough to lose weight by exercise alone, but also to manage diet reasonably. Only when the energy in the body reaches a negative balance can we really achieve the effect of losing weight. The most popular diet mode is 5+2 light fasting mode, that is, 1 week normally eats for five days, and the other two days (discontinuously) consume the usual 1/4 energy (about 500kcal/d for women and 600kcal/d for men).

A large number of survey data show that:

Fasting mode may indirectly increase the benefits of weight control by improving metabolism and inflammatory reaction while controlling weight; At the same time, it will benefit from the treatment of chronic diseases such as diabetes, cardiovascular and cerebrovascular diseases. This is very credible evidence of Class 2A.

Real experience: I lost 20 pounds in two months, a small bowl of rice, and didn't eat fat. The rest of the dishes are normal, and the number of skipping ropes is gradually increasing, starting from 800, and then taking a day off every week, which is very effective for losing weight! I used to jump for an hour without stopping, and finally I came back fat because of work.

Jump rope 200 times, 2 minutes if you are in a hurry and 5 minutes if you are slow.

So skipping rope 200 times a day has little effect on losing weight, and the time is too short.

You have to jump rope to lose weight, usually for more than 30 minutes, and take a rest after 300-500 jumps 1 minute.

Through my answer, you can learn how to lose weight better from three aspects:

1, a certain amount of exercise

Step 2 eat healthily

Step 3 get enough sleep

1, a certain amount of exercise If you want to lose weight by skipping rope, as I said above, your amount of exercise should meet the requirements of reducing fat.

You can jump rope for 30 minutes every day, with a group jumping about 300-500 times, and then take a break 1 minute to continue dancing.

Of course, there are many choices of aerobic exercise (weight loss is mainly aerobic exercise, and you can do some strength training when you have time), such as jogging, brisk walking, cycling, elliptical machine, swimming, boxing, aerobic and so on. But if it lasts for more than 30 minutes, the heart rate should reach 60-70% of the highest heart rate (the highest heart rate =220- age).

2. A healthy diet accounts for 70% of weight loss, which shows the importance of diet.

On the basis of your original diet, don't drink, don't drink, don't eat snacks and supper, eat less oil, eat more fruits and vegetables, drink 8 glasses of water every day and have three full meals.

3, ensure adequate sleep to ensure 7-8 hours of sleep every day, adequate sleep is conducive to the body's metabolism, can help us better consume fat. Lack of sleep will lead to the rapid growth of brain-gut peptide, which will only make you eat more food and calories during the day.

Summary: It is not difficult to lose weight successfully by doing the above three points.

Stick to skipping for 60 days, and the cumulative skipping times exceed144,000 times, with an average of about 2,400 skipping times a day.

All sports pay attention to reasonable amount of exercise to achieve the effect of fat consumption. If you jump 200 times a day, you can see that the weight loss effect will not be great.

Efforts may not be fruitful, but they will not be in vain. It's all accumulation, but the degree and efficiency of our efforts determine one of our gains. When you can form a good habit, it means that you have changed your mind and started to take action. This is worthy of recognition, but we can increase the amount of exercise a little bit in the process to suit our own exercise style.

There are many kinds of exercises to lose weight. At present, running, skipping, aerobics, cycling and swimming are popular. It is also suggested that you choose a suitable exercise mode according to your own physique and personal preferences, with reasonable amount of exercise and step by step. We'd better enjoy and love sports, so that you can lose weight more easily and easily.

As for the exercise time, I personally suggest that it is not required in the early stage, and it can be slowly transitioned to 30-60 minutes in the later stage, and the heart rate is between 130- 150, so as to keep the fat burning heart rate range.

Exercise mode: Personally, I suggest that aerobic exercise should be the main exercise in the early stage, accounting for at least 70% of the exercise, and strength training can be added in the later stage.

Diet: reasonable, scientific, healthy, moderate, nutritious, eat well, lose weight faster and healthier.

Never mind how much weight changes in a day. It is best to plan on a weekly basis and be prepared for long-term weight loss.

Reasonable rest: listen to your body's voice, and it is best to have a rest time every week. It is suggested to take two days off every week to give your body time to recover, so that you can lose weight better, and your personal state will be more relaxed and you will not feel bored. It is also suggested that the exercise methods should be diversified, not too single, and play different tricks to make the exercise more difficult and fun. The weight loss effect is better.

Losing weight is very simple, but many people have no way or don't insist. Welcome to punch in and lose weight with me. I'm Zhang Laishun, and I'm getting better and better.

Writing is not easy, welcome your support and accompany you all the way …

Let me show you my changes.

Skipping rope is a very good aerobic exercise. Sticking to skipping rope every day helps to lose weight. I once insisted on skipping rope every day to reduce 65,438+00 A Jin months. Of course, it is better to combine diet management.

You said skipping rope 200 times a day, but I don't think it's enough. 200 times is 200 times? Or how many dances at a time? I'm a little confused. I'll tell you how I jump. I usually jump separately in the morning and afternoon. At the beginning, I danced for half an hour in the morning and afternoon to make my body adapt, especially for friends who are overweight and have bad joints.

Skipping rope can be divided according to time. Jump on one leg 10 minute, jump on both legs 10 minute, and jump in the middle for ***30 minutes. Cannot rest or pause, the rest time is too long, and the heart rate drops intermittently, which affects the effect. Aerobic exercise for 3 or 40 minutes is better. It can also be counted by the number of jumps. At the beginning of the jump, one leg jumps on the left and jumps on the right 10. Twenty jumps increased to 200, and my leg jumped by 200. So until one hour in the morning and one hour in the afternoon, I lost 10 A Jin month.

So skipping rope to lose weight is good. Keep dancing for at least 40 minutes at a time, and don't rest too long in the middle. I'm a weight loss expert, Jed. I update the exercise video every day for your reference and study. At the same time, you can leave me a message or a private message if you have any problems. I will reply one by one, hoping to help you. We will supervise and encourage each other and cheer together. I wish you early success in losing weight. thank you