After the Tet holiday, many people are surprised by unexpected weight gain due to overeating and reduced physical activity. Traditional dishes like sticky rice cakes, braised pork, fried spring rolls, and greasy stir-fries contribute significantly to calorie intake. The habit of continuously consuming leftover food further exacerbates the situation.
Jump rope for effective weight loss
Jump rope is an efficient calorie-burning method recommended by experts
Why Choose Jump Rope?
According to research from Harvard Medical School, jump rope ranks among the top calorie-burning exercises. A person weighing about 70 kg can burn 10-12 kcal per minute at a moderate pace, increasing to 15-16 kcal with higher intensity.
Compared to other activities, jump rope stands out in terms of calorie burn:
- Running: 280-350 kcal in 30 minutes
- Brisk walking: 140-180 kcal in 30 minutes
- Jump rope: 400-500 kcal in 30 minutes
Not only does it help with weight loss, but jump rope also improves endurance, strengthens the cardiovascular system, and enhances metabolism. A study in the Journal of Sports Medicine found that 10 minutes of daily jump rope has the same benefits as 30 minutes of running.
Correct Jump Rope Techniques
1. Start Slowly
Beginners should start with 5-10 minutes each day, gradually increasing the duration. In the first week, aim for 30 seconds of continuous jumping followed by 15 seconds of rest, repeating this cycle. As you get more comfortable, extend each session to 2-3 minutes and increase your total workout time to 20-30 minutes.
2. Proper Form
- Keep your back straight and knees slightly bent to reduce joint pressure
- Breathe steadily to maintain stamina
- Use your wrists to turn the rope, not your entire arms
3. Advanced Variations
Once you master the basics, try these variations:
- Single-leg jumps
- High-knee jumps
- Cross-body jumps
- Combine with hip rotations
Combine With a Healthy Diet
For optimal results, pair your workouts with a balanced diet:
- Limit carbohydrates and sugar
- Increase protein and green vegetables
- Drink 2-3 liters of water daily
- Split meals into 5-6 smaller portions
Many fitness trainers recommend using jump rope as a warm-up or combining it with high-intensity interval training to maximize fat burning.
Conclusion
Jump rope is a simple, effective, and cost-effective way to lose weight suitable for everyone. With consistent practice and a healthy diet, you can achieve your desired body shape. Start today for a healthier lifestyle!
Source: Dan Tri
