Running and jumping rope are the two most common sports. But in real life, the popularity of running is very high, and the number of people who skip rope is much less. As long as you lift your legs to run, you need at least one rope for skipping, and you also need certain skill requirements, otherwise you can’t jump continuously and smoothly. From a weight loss point of view, both can play a very good role in weight loss. Is 10 minutes of jumping rope really equivalent to 30 minutes of jogging
Which one is better for weight loss?
A. Comparison of sports energy consumption
At a moderate exercise intensity (4MET), a 60kg person runs at a speed of about 6.5km per hour for 40 minutes and consumes about 160 calories. In fact, the speed of 6.5 kilometers per hour can be done by some people walking fast, and some people can do it by combining walking and running. If the speed is increased to 8 kilometers per hour, it is a more intense high-intensity exercise (9MET). Running for 40 minutes can consume about 360 calories. When the speed is increased to 10km/h (exercise intensity 11MET), about 450 calories can be consumed in 40 minutes. Of course, the calorie consumption of running is also related to factors such as slope, wind, and venue (flat track or rugged mountain road). The more unfavorable the conditions, the greater the heat consumption.
- Taking a 60kg person as an example, skipping rope with 8MET exercise intensity consumes about 240 calories in half an hour and 320 calories in 40 minutes. Compared to 8km/h (9MET) operation, the energy consumption is basically the same.
- Therefore, in terms of theoretical exercise energy consumption, the energy consumption per unit time is similar. But because of the extra 10 minutes of running, the total energy consumption is relatively high.
- Data: What is MET? MET (Met), also known as metabolic equivalent, refers to the amount of oxygen that consumes 3.5 ml of oxygen per kilogram of body weight in 1 minute. 1-3 METs belong to low exercise intensity, 4-7 METs belong to medium exercise intensity, and 7 METs or more belong to high exercise intensity. The strength of 1 1MET is equivalent to the metabolic level of the average adult sitting still.
B. Actual energy consumption estimate
First, “aerobic exercise should take at least half an hour to lose weight.” Many fitness coaches will tell members that in order to lose weight, they must do aerobic exercise for more than half an hour before the body starts to consume fat. But according to actual fitness cases and some research data, fat is not the rhythm of energy consumption that starts exactly 30 minutes after exercise begins.
It starts to participate in energy supply from a period of time after exercise (less than 30 minutes, some studies believe that it is about 20 minutes), but it is not the main energy supply in the first half hour. After more than 30 minutes of exercise (not so accurate, there is a process of gradually increasing the proportion of fat energy supply), the proportion of fat energy supply gradually exceeds 50%, becoming the main energy supply channel for exercise.
So compared to skipping rope for half an hour and running for 40 minutes, there will be a difference in fat consumption efficiency. Because running takes 10 minutes more, obviously the fat loss effect will be better. Assuming that the run time is extended to an hour, the difference between the two will be very noticeable.
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