比跑步更簡單的有氧運動

When looking for a good cardio workout, many people turn to running. It's simple to begin and only requires some time, space, and a pair of good shoes. But another great option to work the heart and lungs is arguably even more convenient and can have benefits beyond those you can get from running.

當尋找一種好的有氧運動時，很多人會選擇跑步。開始很簡單，只需要一些時間、空間和一雙好鞋。但是，另一個很好的心臟和肺工作的選擇可以說是更加方便，而且可以帶來比跑步更大的好處。

Jumping rope is something most of us are familiar with as a fun pastime during childhood. But at any age, the motions involved in the activity produce great cardio and strength results. Depending on the types of jump you choose, jumping rope builds muscles in the calves and quads but also works out the shoulders (via Men's Health).

跳繩是我們大多數(shù)人在童年時都熟悉的一種有趣的消遣方式。但在任何年齡段，這項運動所涉及的運動都能產生良好的有氧運動和力量效果。根據(jù)你選擇的跳躍類型，跳繩可以鍛煉小腿和股四頭肌，也可以鍛煉肩部(通過男性健康)。

Joshua Vela, a certified personal trainer, told Well + Good that it's also more time-efficient. "The benefits of jumping rope for 10 minutes per day have been proven to be just as effective in terms of cardiovascular health and caloric expenditure as running for 30 minutes," he said. Studies have found that moderate-speed jump roping is equivalent to running an eight-minute mile.

持證私人教練約書亞·貝拉(Joshua Vela)告訴Well + Good網(wǎng)站，這樣做也更節(jié)省時間。他說:“每天跳繩10分鐘的好處已被證明，就心血管健康和消耗熱量而言，與跑步30分鐘一樣有效。”研究發(fā)現(xiàn)，中速跳繩相當于跑8分鐘一英里。

Tips for proper jump rope form

跳繩的正確形式

What about the joints? Running is infamously supposed to be hard on your joints over the long-term. Is jumping rope that much better? Yes, when done properly. Small jumps have lower impact on the knee joints than the pounding of running, according to Well + Good, and it improves balance and coordination, too. For good form, jump no higher than the thickness of the rope.

關節(jié)呢?眾所周知，長期跑步會對關節(jié)造成很大的傷害。跳繩更好嗎?是的，只要處理得當。Well + Good表示，小跳躍對膝關節(jié)的影響比跑步的沖擊要小，而且它還能提高平衡性和協(xié)調性。為了保持良好的姿勢，跳的高度不要超過繩索的厚度。

To improve the cardio burn, work up to alternate styles of jumps. Start on two feet then, when feeling confident, jump on one foot at time, raise your knees higher, or jump a little higher and swing the rope twice under for each jump.

為了改善心臟燃燒，練習交替的跳躍風格。用兩只腳開始，然后，當你感覺自信的時候，一次用一只腳跳，抬高你的膝蓋，或者跳得高一點，每跳一次，在下面甩兩次繩子。

As with any exercise, the key is consistency. So, if you find that you simply hate jumping rope but are happy to lace up your shoes for a run, then that may be the exercise for you (via Livestrong). Both running and jump rope can benefit your cardiovascular health, improve bone density, and boost your mental health. But also consider trading off the forms of exercise just to give your joints a break and work on balance.

與任何練習一樣，關鍵是一致性。因此，如果你發(fā)現(xiàn)你只是討厭跳繩，但很樂意系鞋帶跑步，那么這可能就是適合你的鍛煉(通過Livestrong)。跑步和跳繩都能有益于心血管健康，提高骨密度，促進心理健康。但也要考慮鍛煉的形式，讓你的關節(jié)休息一下，保持平衡。

Overall, the benefits of jumping rope are definitely not something that should be forgotten with age.

總的來說，跳繩的好處絕對不應該隨著年齡的增長而被遺忘。