Aerobics 30 minutes full version

A complete 30 minutes of moderate-intensity aerobic exercise is the best solution for ordinary bodybuilders to take into account fat burning efficiency, joint health, and cardiopulmonary improvement. There is no need to endure exercise injuries just to make up for the time, nor can the expected benefits be achieved because the time is too short.

When many people first came into contact with sports, they heard the saying that "the first 20 minutes of aerobic exercise are in vain, and fat burning starts after 30 minutes." In fact, this controversy has existed for many years, and both sides have solid research support. The logic of traditional exercise physiology is that glycogen is the main energy supply substance in the early stage of exercise, and the energy supply proportion of fat is only about 20%. By the 25-30 minute node, the energy supply proportion of fat will climb to a peak of 45%-65%, and the fat burning efficiency is the highest. This is why the saying "it takes 30 minutes to burn fat". However, many meta-analyses of sports medicine in recent years have also clearly stated that in the first minute of exercise, fat is already involved in energy supply, and the difference is just the proportion. Even if you only exercise for 10 minutes, you will still gain benefits.

I have been taking introductory students for so long, and my deepest feeling is that 30 minutes is really the threshold that ordinary people can easily handle physically and mentally. I have seen too many people follow bloggers to do 45 minutes or even 1 hour of fat-burning exercises as soon as they start. After dancing, their knees hurt so much that they can’t go downstairs the next day. They even have to take a taxi to work. Instead, they stop doing exercise for more than half a month. Instead, just do it for 30 minutes each time, with 1-2 breaks to drink water. Basically everyone can stick to it, and there are many people who lose 3-5 points of body fat in 3 months.

When it comes to practical implementation, there is no fancy process. After changing your shoes, don't go straight to the intensity. Just sway casually for 3 minutes, swing your arms and twist your waist, jump on the spot, or lower the resistance of the elliptical machine to the lowest level and step on it twice to warm up your body. You need to pay special attention to it in winter. I once had a student who went out to run when the temperature was below zero. He strained his gastrocnemius and had to rest for half a month, which was not worth the loss. In the next 22 minutes, you can choose any activity, jogging, aerobics, brisk walking, swimming, or riding an elliptical machine. Your heart rate should be controlled to the point where you can speak a few words to someone normally, but cannot finish a song completely. You don't have to be out of breath to be unable to speak to be effective. In the last 5 minutes, don't squat on the ground to catch your breath. Walk slowly twice or stretch the muscles of your thighs and calves, otherwise your legs will be so sore the next day that you won't be able to lift them up. Oh, by the way, if you are overweight, don’t run around. Just choose brisk walking or swimming. After 30 minutes, the effect is not bad at all. I used to have a 180-pound male student who walked briskly for 30 minutes after get off work every day. He lost 12 pounds in 2 months, and his knees were not a problem at all.

Some people say that 30 minutes is too short and cannot train cardiopulmonary exercises at all. This is actually a question of demand. If you are planning to run a half-marathon or do a triathlon, you must extend the time to 1 hour or more and add interval training. But if you want to avoid catching colds and look better in small skirts, the WHO recommends 150 minutes of moderate-intensity aerobics per week, divided into 5 times of 30 minutes each.

Finally, I would like to remind you of some easy pitfalls. Don’t push yourself just to make up the 30 minutes. If you catch a cold or feel a tingling sensation in your knees, stop immediately. It’s not a day away.； Don’t turn around and eat hot pot and drink iced Coke after 30 minutes of exercise. It’s not a waste of time. There are definitely benefits to your heart and lungs, but you’ll eat more calories than you burn. It’ll definitely be difficult to lose weight. ； Also, you don’t need to do it every day, just 3-5 times a week, and do strength training for half an hour on two days in between. Otherwise, the muscles will fall quickly, the basal metabolism will drop, and it will be easy to rebound later. I used to have a female student who ran for 30 minutes every day. After running for a month, she lost 4 kilograms, and after half a month, she regained 6 kilograms. She suffered a loss because she did not add strength training.

Harm, to put it bluntly, 30 minutes of aerobic exercise is really not that important. If you don’t want to take time to exercise, you can get off the subway two stops before get off work and walk home, or walk for an extra half an hour when you go downstairs for a walk after dinner. It doesn’t matter whether it is a standard or not. Moving is better than lying down and checking your phone, right?