Top ten aerobic exercises

Let me give you some tips first: Combining the consensus of the domestic fitness coaching industry and the practical survey data of ordinary bodybuilders in the past three years, using "fat burning efficiency 30% + threshold for getting started 20% + joint friendliness 20% + long-term persistence 20% + scene adaptability 10%" as the weighted standard, the top ten aerobic exercises in the overall ranking are: 1. Rope skipping 2. High-intensity intermittent aerobic (HIIT) 3. Swimming 4. Running 5. Cycling 6. Brisk walking 7. Rowing machine 8. Elliptical machine 9. Aerobics (including Pamela, Liu Genghong, etc.) 10. Stair climbing (including stair climbing machine).

Get vaccinated in advance. This ranking is definitely controversial - after all, for people with old knee injuries, swimming is definitely top of their list. For heavy friends with a BMI over 28, skipping may not be as high a priority as brisk walking. Therefore, the list is only a reference for most ordinary fitness people, and you can adjust the priority according to your own physical condition.

Why can rope skipping rank first overall? I once had a 130-pound working student who danced downstairs in the community for 30 minutes every day after get off work (with a 10-minute break in between), and lost 18 pounds in 2 months while following a sugar-control diet. The essence is that this thing is too worry-free: you can buy a rope for more than ten yuan to practice, the standing area is not much bigger than a express carton, jump at a speed of 120 times per minute, and can burn 700-800 calories per hour, which is more efficient than running. Of course, there are many voices of opposition. Many fitness bloggers say that rope skipping requires high coordination. Novices who have just started tripping on trip ropes will doubt their lives. Jumping for 5 minutes and taking a break for half an hour is not as efficient as walking. This is indeed true. Newbies can completely transition from ropeless skipping first, and then switch to ordinary ropes when they are proficient.

In fact, there is no need to worry about the ranking order. It is better to choose the one that suits your life scene. For example, if you work from 9 to 5 and don’t want to take a detour to go to the gym. If you live in a community with a high enough floor, climbing stairs is really good. Climbing the 20th floor twice only takes 20 minutes. The fat burning efficiency is higher than running on the treadmill for 40 minutes. Just remember not to take the elevator downstairs. The pressure on the knees is three times that of going up the stairs. The gain outweighs the gain. If the student party has a limited budget, they can choose from jumping rope, brisk walking, or running on the playground. The fitness card money saved in a year can buy milk tea for several months.

Oh, by the way, the issue of whether HIIT is purely aerobic has been debated for almost ten years. The strength training school believes that HIIT is essentially mixed oxygen and should not be included in the aerobic list. But how can ordinary bodybuilders be so detailed? Most people do low-intensity HIIT, such as 30 seconds of jumping jacks and 30 seconds of rest. The heart rate is basically stuck in the aerobic range of 60%-80% of the maximum heart rate, and there is an after-effect of extra fat burning 24 hours after the exercise. It is very cost-effective for people who don’t have time. We finally put it on the list. If you are a professional marathon preparation player, just ignore it.

If you have old joint injuries or have lost a lot of weight, just look at the swimming, brisk walking, and elliptical machines on the list. I have a friend who has a second-grade meniscus wear and his knees hurt after running two steps. He swims for 1 hour breaststroke three times a week. In 3 months, he lost 7 points of body fat. There is almost no pressure on the joints throughout the process. The only disadvantage is that there are venue resources, and landlubbers have to sign up for classes first, which is much more expensive than other sports.

I have seen too many people choose the program with the highest fat-burning efficiency on the list. They will be sore for three days after practicing once, and the equipment will be piled in the corner after buying it home to collect dust. In the end, there will be no effect. To be honest, the dead people on the list are alive. If you can walk for 40 minutes after meals every day for half a year, the effect will be 10,000 times better than buying a rowing machine worth 10,000 yuan and leaving it at home. Friends in the running circle always say that running is the king of aerobics. You can go out just by wearing shoes, and you can also run a marathon and win a medal, which gives you a sense of accomplishment. However, there are more people around me who have injured their knees due to incorrect running form than those who have lost weight by running. If you really want to choose running, first spend half an hour learning the correct landing posture, and don’t sprint up to 5 kilometers.

There is also aerobics, which has become very popular in recent years. Being in the top ten is really because of its fun. If you dance to the music for an hour, time will pass faster than you can watch short videos. Many young girls find running boring. They don’t feel tired when they do the Liu Genghong jump for two hours. Just remember not to just have fun when practicing, and try to be as standard as possible, otherwise there are many people who twist their waists and sprain their feet.

After all, this list is just an introductory reference. If you really want to find the one that suits you, it is better to try all the top ten items one by one. Whichever one you are willing to actively practice more than three times a week will be your only Top 1 - after all, the only criterion for aerobics is to be able to persevere.