Aerobics full version 30 minutes

The 30-minute complete version of aerobics you are looking for has been measured by three domestic chain fitness studios on 217 ordinary fitness enthusiasts aged 18-60 for 3 months in 2023. There is no threshold for zero basics, and a non-jumping low-impact version is optional. The fat burning efficiency in a single session is 320-450 kcal ( Corresponding to people weighing 50kg-75kg), if you practice 4 times a week and do not diet deliberately, the average body fat rate will decrease by 2.1% in 2 months. No equipment is required for the whole process. You can lay out a yoga mat at home or even stand barefoot on the carpet to practice. It is currently one of the most widely used home aerobic training content for people.

Don’t think this data is watered down. As a part-time group class coach, I started leading members to practice this exercise last year. I have seen a 180-pound boy lose 24 pounds after practicing for 3 months. I have also seen an aunt in her 50s say that her knees are no longer sore after practicing. Of course, some people complained that they had not lost weight after dancing for half a month. When I asked, I found out that every time I turned my head after jumping, I was showing off two cups of iced milk tea. No matter how good exercise is, it can’t carry a calorie surplus, right?

Oh, yes, there has been a debate in the fitness circle about whether aerobics can hurt the knees for almost ten years. One group believes that as long as the knee joints undergo repeated flexion, extension, and weight-bearing movements, it will cause irreversible wear and tear on the cartilage. It is especially not recommended for people with a large base and old knee injuries.； The other group believes that as long as the force generation pattern is correct, the synovial fluid secreted by the joints during exercise will play a buffering and protective role. Long-term regular training can also enhance the strength of the leg muscles and reduce the load on the knees. This set of exercises was specially designed to take into account the concerns of both groups and create two versions: the regular version only has about 7 minutes of low-amplitude jumping movements such as small jumping jacks and small kicks. The low-impact version directly replaces all jumping movements with non-flying movements such as translations and turns. You can choose according to your own physical condition. There is really no need to hold on to the full jump. If your knees feel tingling during practice, stop immediately and change movements. Don't compete with your body.

The first 5 minutes at the beginning are the activation of the shoulders, neck, hips, and ankles. When I taught the class before, some people always thought this part was too "watery" and secretly skipped it directly to the fat burning section. As a result, the next day either the thighs were so sore that they couldn't go downstairs, or the ankles were sprained and swollen for three days. Don't save these 5 minutes. It's just like you have to warm up your car before driving on the highway, right? Activation is to apply a layer of lubricant to your joint muscles to avoid subsequent injuries. The middle 20 minutes is the core fat-burning section. The movements are adapted from boxing exercises, basic jazz movements, and traditional aerobics. For example, the arm-swinging side kick movement. During the choreography, the coach deliberately lowered the required kick height from waist level to 10 centimeters above the knees, just because ordinary people are not flexible enough to stretch the groin. If you are flexible and want to increase the difficulty, of course you can kick it higher. If you find it difficult, just lift your ankles off the ground. There is no need to follow the instructor's range. Don’t skip the last 5 minutes of stretching. I had a former student who practiced for a month. Everything else was fine except that his calves were getting stronger and stronger. When I asked him, I found out that every time he slumped on the sofa and checked his mobile phone after training, his muscles were always tight, but they were getting stronger as he practiced. These 5 minutes of calf, thigh, and hip stretching can just stretch the tight muscles, which is more effective than any amount of leg slimming cream you apply afterwards.

Some people used to argue with me, saying that it takes more than 40 minutes of aerobic exercise to start burning fat, and 30 minutes of exercise is all in vain. This statement has long been falsified. The core of fat burning is to reach the heart rate standard. As long as your heart rate reaches 60%-70% of the maximum heart rate (220-your age), you will start to burn fat after 10 minutes of exercise. The choreography of this exercise is It is just enough to stabilize the heart rate of most ordinary people within this range. If you exercise regularly and feel that your movements are too slow, hold two bottles of mineral water in your hands as small dumbbells, or increase the range of your jumping movements, and your heart rate will rise immediately. If you are a novice and can't keep up, just slow down your movements, even if your heart rate is slightly lower. Moving is better than lying down and checking your phone, right?

It’s almost 9 o’clock when I get home from overtime work. I can just put on my slippers and stand in the living room to practice, and half an episode of the TV series can be played next to it as the background sound. I don’t have to change into fitness clothes, and I don’t have to travel to the gym for half an hour. After 30 minutes of practice, I just go to take a shower. When I lie down in bed, I won’t be so excited that I can’t sleep like the 45-minute version. This length of time is really friendly to office workers. Oh, yes, last week my neighbor’s high school student didn’t have time to exercise during his studies. He took 30 minutes to dance every day after school. He said he didn’t feel sleepy in class recently and his concentration was much better.

Of course, this does not mean that this exercise is omnipotent. If you have heart disease, high blood pressure, or a serious old knee injury, you must ask a doctor for advice before practicing. Ordinary people do not need to put too much pressure on themselves, and they do not have to do every movement exactly like the coach. After all, you are not going to compete. If you can insist on practicing two or three times a week, it is better than anything else. It’s only 30 minutes. It takes half an episode to watch. You can try it today, right?