If you want to lose weight but find the gym burdensome... I recommend 'this exercise'

Jump rope can be done alone and is an excellent calorie-burning aerobic exercise. Doing aerobic exercise not only stimulates the soles of the feet but also causes muscles to rapidly relax and contract, improving blood circulation and helping to reduce swelling. Additionally, consistently jumping rope is beneficial for enhancing cardiovascular function, endurance, and sense of balance.

Jump rope is highly effective for energy expenditure and weight loss. Generally, jumping rope at a rate of 125 to 140 times per minute burns about 7 kcal per minute for a person weighing 72 kg, totaling 150 kcal in 15 minutes. This is based on jumping with both feet simultaneously, but alternating feet as in running significantly increases calorie burn.

Jump rope is a relatively accessible exercise for most people, but caution is needed as it can put strain on the wrists and knees depending on muscle and joint conditions. Jumping too high when crossing the rope increases the impact transmitted to the soles of the feet and knees. Overweight individuals experience greater load on the knees, so special attention should be paid to knee joint impact when jumping rope. Landing on the front part of the foot rather than the entire sole results in less impact. Wearing shoes with cushioning or placing a cushion on the floor while jumping rope can help protect the joints.

If you twist your wrist too forcefully, you may develop carpal tunnel syndrome. Before jumping rope, you should do a 5 to 10-minute warm-up. Stretching helps loosen muscles and ligaments and makes joints more flexible. When jumping over the rope, it is better to move your wrists smoothly. Finish with light stretching after jumping rope.

To see the proper effects of jump rope dieting, it is best to do it consistently for at least 3 days a week, for up to 30 minutes each time. For beginners, it is recommended to maintain a ratio of 1 part jumping to 2 parts rest, gradually increasing the jumping time. Once accustomed to jump rope exercise, practice to be able to continue for 10 to 15 minutes continuously. Before starting jump rope, do warm-up exercises, and after finishing, do cool-down exercises to help with dieting.

Meanwhile, jumping rope is effective for stimulating growth plates. It uses the lower body extensively and stimulates the growth plates of the pelvis and knees vertically, promoting active cell division. Even if you don't do jump rope every day, it can enhance exercise stimulation effects and promote the secretion of growth hormone. Additionally, it helps prevent childhood obesity and supports height growth because the hormone leptin, secreted from fat cells, stimulates the secretion of sex hormones, thereby accelerating puberty.