比跑步更简单的有氧运动

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.

当寻找一种好的有氧运动时，很多人会选择跑步。开始很简单，只需要一些时间、空间和一双好鞋。但是，另一个很好的心脏和肺工作的选择可以说是更加方便，而且可以带来比跑步更大的好处。

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).

跳绳是我们大多数人在童年时都熟悉的一种有趣的消遣方式。但在任何年龄段，这项运动所涉及的运动都能产生良好的有氧运动和力量效果。根据你选择的跳跃类型，跳绳可以锻炼小腿和股四头肌，也可以锻炼肩部(通过男性健康)。

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.

持证私人教练约书亚·贝拉(Joshua Vela)告诉Well + Good网站，这样做也更节省时间。他说:“每天跳绳10分钟的好处已被证明，就心血管健康和消耗热量而言，与跑步30分钟一样有效。”研究发现，中速跳绳相当于跑8分钟一英里。

Tips for proper jump rope form

跳绳的正确形式

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.

关节呢?众所周知，长期跑步会对关节造成很大的伤害。跳绳更好吗?是的，只要处理得当。Well + Good表示，小跳跃对膝关节的影响比跑步的冲击要小，而且它还能提高平衡性和协调性。为了保持良好的姿势，跳的高度不要超过绳索的厚度。

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.

为了改善心脏燃烧，练习交替的跳跃风格。用两只脚开始，然后，当你感觉自信的时候，一次用一只脚跳，抬高你的膝盖，或者跳得高一点，每跳一次，在下面甩两次绳子。

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.

与任何练习一样，关键是一致性。因此，如果你发现你只是讨厌跳绳，但很乐意系鞋带跑步，那么这可能就是适合你的锻炼(通过Livestrong)。跑步和跳绳都能有益于心血管健康，提高骨密度，促进心理健康。但也要考虑锻炼的形式，让你的关节休息一下，保持平衡。

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

总的来说，跳绳的好处绝对不应该随着年龄的增长而被遗忘。