{"id":1155,"date":"2024-08-10T20:47:16","date_gmt":"2024-08-10T12:47:16","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/"},"modified":"2024-08-10T20:47:16","modified_gmt":"2024-08-10T12:47:16","slug":"skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/","title":{"rendered":"\u8df3\u7e69\u6e1b\u80a5\uff1a\u4e00\u5929\u8981\u8df3\u5e7e\u4e0b\u624d\u6703\u7626"},"content":{"rendered":"<p>\u8df3\u7e69\uff0c\u4e0d\u50c5\u50c5\u662f\u5152\u6642\u7684\u904a\u6232\uff0c\u66f4\u662f\u4e00\u9805\u9ad8\u6548\u7684\u6709\u6c27\u904b\u52d5\uff0c\u53d7\u5230\u4e86\u8d8a\u4f86\u8d8a\u591a\u5065\u8eab\u611b\u597d\u8005\u7684\u9752\u775e\u3002\u6839\u64da\u7814\u7a76\uff0c\u8df3\u7e69\u4e0d\u50c5\u53ef\u4ee5\u5e6b\u52a9\u6e1b\u8102\uff0c\u9084\u80fd\u4fc3\u9032\u6574\u9ad4\u7684\u8eab\u9ad4\u5065\u5eb7\uff0c\u5305\u62ec\u589e\u52a0\u9aa8\u5bc6\u5ea6\u548c\u6539\u5584\u5fc3\u80ba\u529f\u80fd\u3002\u7136\u800c\uff0c\u5f88\u591a\u4eba\u537b\u4e0d\u77e5\u9053\u8a72\u5982\u4f55\u958b\u59cb\uff0c\u5c24\u5176\u5728\u65bc\u300c\u8df3\u7e69\u4e00\u5929\u8981\u8df3\u5e7e\u4e0b\u624d\u6703\u7626\u300d\u9019\u500b\u554f\u984c\u4e0a\uff0c\u4eca\u5929\u6211\u5011\u5c31\u4f86\u6df1\u5165\u63a2\u8a0e\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/#1_%E8%B7%B3%E7%B9%A9%E7%9A%84%E9%81%8B%E5%8B%95%E6%95%88%E6%9E%9C\" >1. \u8df3\u7e69\u7684\u904b\u52d5\u6548\u679c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/#2_%E8%B7%B3%E7%B9%A9%E8%88%87%E6%B8%9B%E9%87%8D%E4%B9%8B%E9%96%93%E7%9A%84%E9%97%9C%E4%BF%82\" >2. \u8df3\u7e69\u8207\u6e1b\u91cd\u4e4b\u9593\u7684\u95dc\u4fc2<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/#%E6%AF%8F%E5%A4%A9%E8%B7%B3%E7%B9%A9%E5%B9%BE%E4%B8%8B%E6%89%8D%E6%9C%83%E7%98%A6%EF%BC%9F\" >\u6bcf\u5929\u8df3\u7e69\u5e7e\u4e0b\u624d\u6703\u7626\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/#3_%E8%B7%B3%E7%B9%A9%E5%B0%8D%E8%BA%AB%E9%AB%98%E7%9A%84%E5%BD%B1%E9%9F%BF\" >3. \u8df3\u7e69\u5c0d\u8eab\u9ad8\u7684\u5f71\u97ff<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/#%E8%B7%B3%E7%B9%A9%E4%B8%80%E5%A4%A9%E5%B9%BE%E4%B8%8B%E9%95%B7%E9%AB%98%EF%BC%9F\" >\u8df3\u7e69\u4e00\u5929\u5e7e\u4e0b\u9577\u9ad8\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/#4_%E8%B7%B3%E7%B9%A9%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\" >4. \u8df3\u7e69\u6ce8\u610f\u4e8b\u9805<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/#%E7%B5%90%E8%AB%96\" >\u7d50\u8ad6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/sport\/skipping-rope-to-lose-weight-how-many-times-a-day-do-you-need-to-jump-to-lose-weight\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"1_%E8%B7%B3%E7%B9%A9%E7%9A%84%E9%81%8B%E5%8B%95%E6%95%88%E6%9E%9C\"><\/span>1. \u8df3\u7e69\u7684\u904b\u52d5\u6548\u679c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8df3\u7e69\u7684\u6548\u679c\u975e\u5e38\u660e\u986f\uff0c\u6839\u64da\u82f1\u570b\u5b78\u8005\u7684\u7814\u7a76\uff0c\u6301\u7e8c\u8df3\u7e6910\u5206\u9418\u6240\u6d88\u8017\u7684\u71b1\u91cf\u76f8\u7576\u65bc\u8df3\u6709\u6c27\u821e\u8e4830\u5206\u9418\u3002\u56e0\u6b64\uff0c\u5f88\u591a\u4eba\u958b\u59cb\u95dc\u5fc3\u6bcf\u5929\u8df3\u7e69\u7684\u6b21\u6578\u548c\u6642\u9593\u5b89\u6392\u3002<\/p>\n<p>\u9996\u5148\uff0c\u6839\u64da\u65e5\u672c\u7626\u8eab\u5c08\u5bb6\u548c\u7530\u6e05\u9999\u7684\u5efa\u8b70\uff0c\u521d\u5b78\u8005\u6bcf\u65e5\u7684\u8df3\u7e69\u6642\u9593\u61c9\u572810\u523030\u5206\u9418\u4e4b\u9593\uff0c\u6bcf\u6b21\u53ef\u4ee5\u8003\u616e\u8df31000\u4e0b\u3002\u4f46\u5c0d\u65bc\u521d\u5b78\u8005\u4f86\u8aaa\uff0c\u76f4\u63a5\u8df3\u52301000\u4e0b\u53ef\u80fd\u6709\u4e9b\u56f0\u96e3\uff0c\u56e0\u6b64\u53ef\u4ee5\u9010\u6b65\u589e\u52a0\u3002<\/p>\n<p>\u5982\u679c\u4f60\u7684\u521d\u59cb\u80fd\u529b\u53ea\u5141\u8a31\u4f60\u6bcf\u5929\u8df3500\u4e0b\uff0c\u90a3\u9ebc\u4e5f\u7121\u59a8\uff0c\u91cd\u8981\u7684\u662f\u6301\u7e8c\u9032\u6b65\u548c\u589e\u5f37\u9ad4\u80fd\u3002\u901a\u5e38\uff0c\u521d\u5b78\u8005\u53ef\u4ee5\u5f9e\u6bcf\u5206\u941850\u523060\u4e0b\u958b\u59cb\uff0c\u7136\u5f8c\u9010\u6f38\u589e\u52a0\u81f360\u523070\u4e0b\uff0c\u6700\u7d42\u76ee\u6a19\u662f\u5728\u4e00\u5b9a\u7684\u6642\u9593\u5167\u9054\u52301000\u4e0b\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_%E8%B7%B3%E7%B9%A9%E8%88%87%E6%B8%9B%E9%87%8D%E4%B9%8B%E9%96%93%E7%9A%84%E9%97%9C%E4%BF%82\"><\/span>2. \u8df3\u7e69\u8207\u6e1b\u91cd\u4e4b\u9593\u7684\u95dc\u4fc2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5c0d\u65bc\u60f3\u8981\u6e1b\u91cd\u7684\u4eba\u800c\u8a00\uff0c\u8df3\u7e69\u53ef\u4ee5\u8aaa\u662f\u4e00\u7a2e\u975e\u5e38\u5408\u9069\u7684\u904b\u52d5\u3002\u6839\u64da\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703\uff08ACSM\uff09\u7684\u7814\u7a76\uff0c\u9ad4\u91cd\u572870\u516c\u65a4\u7684\u4eba\u5728\u9ad8\u5f37\u5ea6\u8df3\u7e6930\u5206\u9418\u5f8c\uff0c\u53ef\u4ee5\u71c3\u71d2\u6389370\u5361\u8def\u91cc\uff0c\u76f8\u7576\u65bc\u5feb\u8d70\u6216\u6162\u8dd1\u7684\u6548\u679c\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E6%AF%8F%E5%A4%A9%E8%B7%B3%E7%B9%A9%E5%B9%BE%E4%B8%8B%E6%89%8D%E6%9C%83%E7%98%A6%EF%BC%9F\"><\/span>\u6bcf\u5929\u8df3\u7e69\u5e7e\u4e0b\u624d\u6703\u7626\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u5982\u679c\u4f9d\u64da\u6e1b\u91cd\u7684\u9700\u6c42\uff0c\u8df3\u7e69\u7684\u5177\u9ad4\u6b21\u6578\u5206\u70ba\u4ee5\u4e0b\u5e7e\u500b\u968e\u6bb5\uff1a<\/p>\n<table>\n<thead>\n<tr>\n<th>\u968e\u6bb5<\/th>\n<th>\u6b21\u6578<\/th>\n<th>\u5efa\u8b70\u6642\u9593<\/th>\n<th>\u5099\u8a3b<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u521d\u5b78\u968e\u6bb5<\/td>\n<td>\u6bcf\u5929500\u4e0b<\/td>\n<td>10\u5206\u9418<\/td>\n<td>\u6bcf\u5206\u941850-60\u4e0b<\/td>\n<\/tr>\n<tr>\n<td>\u9032\u968e\u968e\u6bb5<\/td>\n<td>\u6bcf\u5929800\u4e0b<\/td>\n<td>15-20\u5206\u9418<\/td>\n<td>\u6bcf\u5206\u941860-70\u4e0b<\/td>\n<\/tr>\n<tr>\n<td>\u76ee\u6a19\u9054\u6210\u968e\u6bb5<\/td>\n<td>\u6bcf\u59291000\u4e0b<\/td>\n<td>30\u5206\u9418<\/td>\n<td>\u6bcf\u5206\u941870-80\u4e0b<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u900f\u904e\u9019\u6a23\u7684\u65b9\u5f0f\uff0c\u4f60\u53ef\u4ee5\u5728\u6e1b\u91cd\u904e\u7a0b\u4e2d\u5faa\u5e8f\u6f38\u9032\uff0c\u9010\u6b65\u63d0\u9ad8\u81ea\u5df1\u7684\u904b\u52d5\u80fd\u529b\u548c\u5f37\u5ea6\u3002\u503c\u5f97\u6ce8\u610f\u7684\u662f\uff0c\u8df3\u7e69\u7684\u983b\u7387\u8d8a\u9ad8\uff0c\u8eab\u9ad4\u71c3\u8102\u7684\u6548\u7387\u6703\u96a8\u4e4b\u589e\u52a0\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_%E8%B7%B3%E7%B9%A9%E5%B0%8D%E8%BA%AB%E9%AB%98%E7%9A%84%E5%BD%B1%E9%9F%BF\"><\/span>3. \u8df3\u7e69\u5c0d\u8eab\u9ad8\u7684\u5f71\u97ff<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9664\u4e86\u6e1b\u80a5\u4e4b\u5916\uff0c\u8df3\u7e69\u9084\u5c0d\u8eab\u9ad8\u6709\u4e00\u5b9a\u7684\u52a9\u76ca\u3002\u6839\u64da\u7814\u7a76\u7d50\u679c\uff0c\u6bcf\u5929\u6301\u7e8c\u8df3\u7e69\uff0c\u81f3\u5c11\u9700\u898112\u9031\u624d\u80fd\u986f\u8457\u898b\u6548\u3002\u800c\u6bcf\u5929\u8df350\u4e0b\uff0c\u534a\u5e74\u5f8c\u53ef\u4ee5\u589e\u52a0\u7d044%\u7684\u9aa8\u5bc6\u5ea6\uff0c\u9019\u5c0d\u65bc\u5c0d\u6297\u9aa8\u8cea\u758f\u9b06\u6709\u8457\u826f\u597d\u7684\u6548\u679c\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E8%B7%B3%E7%B9%A9%E4%B8%80%E5%A4%A9%E5%B9%BE%E4%B8%8B%E9%95%B7%E9%AB%98%EF%BC%9F\"><\/span>\u8df3\u7e69\u4e00\u5929\u5e7e\u4e0b\u9577\u9ad8\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u8df3\u7e69\u6bcf\u5929100\u4e0b<\/strong>\uff1a\u6709\u52a9\u65bc\u523a\u6fc0\u8eab\u9ad4\u7684\u751f\u9577\u56e0\u5b50\u91cb\u653e\uff0c\u4fc3\u9032\u9577\u9ad8\u3002<\/li>\n<li><strong>\u6bcf\u5929\u5805\u6301\u8df330\u5206\u9418<\/strong>\uff1a\u8b93\u9aa8\u9abc\u5f97\u5230\u5145\u5206\u7684\u904b\u52d5\uff0c\u63d0\u9ad8\u9aa8\u8cea\u5f37\u5ea6\u3002<\/li>\n<\/ol>\n<p>\u5982\u540c\u6211\u5011\u5728\u5148\u524d\u6240\u8aaa\uff0c\u8981\u60f3\u6709\u6548\u9577\u9ad8\uff0c\u9664\u4e86\u8df3\u7e69\u4e4b\u5916\uff0c\u9084\u9700\u642d\u914d\u5747\u8861\u7684\u98f2\u98df\u548c\u826f\u597d\u7684\u4f5c\u606f\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_%E8%B7%B3%E7%B9%A9%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\"><\/span>4. \u8df3\u7e69\u6ce8\u610f\u4e8b\u9805<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u958b\u59cb\u8df3\u7e69\u4e4b\u524d\uff0c\u6709\u5e7e\u9ede\u9700\u8981\u7279\u5225\u6ce8\u610f\uff1a<\/p>\n<ol>\n<li>\n<p><strong>\u6696\u8eab\u904b\u52d5<\/strong>\uff1a\u70ba\u4e86\u907f\u514d\u53d7\u50b7\uff0c\u5efa\u8b70\u5728\u8df3\u7e69\u4e4b\u524d\u9032\u884c3\u52305\u5206\u9418\u7684\u6696\u8eab\u3002\u6696\u8eab\u53ef\u4ee5\u63d0\u5347\u8eab\u9ad4\u7684\u9748\u6d3b\u6027\uff0c\u6e1b\u5c11\u819d\u84cb\u548c\u95dc\u7bc0\u7684\u8ca0\u64d4\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u6b63\u78ba\u7684\u8df3\u6cd5<\/strong>\uff1a\u8df3\u7e69\u6642\u61c9\u6ce8\u610f\u59ff\u52e2\uff0c\u907f\u514d\u904e\u5ea6\u7528\u529b\uff0c\u4ee5\u514d\u819d\u84cb\u53d7\u50b7\u3002\u4f8b\u5982\uff0c\u96d9\u8173\u8981\u8f15\u8f15\u8457\u5730\uff0c\u4fdd\u6301\u819d\u84cb\u5fae\u5f4e\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u9010\u6b65\u589e\u52a0\u8df3\u6578<\/strong>\uff1a\u4e00\u958b\u59cb\u4e0d\u8981\u6025\u65bc\u6c42\u6210\uff0c\u8a2d\u5b9a\u4e00\u500b\u5408\u7406\u7684\u8df3\u6578\u4e26\u9010\u65e5\u589e\u52a0\uff0c\u9019\u662f\u9810\u9632\u904b\u52d5\u50b7\u5bb3\u7684\u597d\u65b9\u6cd5\u3002<\/p>\n<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AB%96\"><\/span>\u7d50\u8ad6<span 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