Aerobics Pig Song

This is a low-threshold aerobic course that has spontaneously become popular in the domestic home fitness circle in the past two years. It uses the 2000 Internet hit song "Song of the Pig" as the fixed BGM, and completely binds 12 sets of basic aerobic movements to the lyrics. The single session lasts 14 minutes and 47 seconds. Actual measurement The average calorie consumption is between 180-220 calories, which is equivalent to the exercise effect of walking 3 kilometers at a constant speed. There are no high-impact jumping movements in the whole process, and the force on the knees is only 30% of conventional aerobics. It is currently one of the most interesting home aerobics projects suitable for a wide range of people.

Don’t laugh, the name sounds outrageous. The first time I saw it was during the lockdown last year. A mother of two children in the owner group posted a link and said that she danced for a week while accompanying her baby to online classes, and the elastic band around her waist was loosened by a whole space. I scoffed at that time, thinking it was another IQ tax internet celebrity, and when I clicked on it, I heard the words "Pig!" "Your nose has two holes." I almost burst out laughing, but the next second I saw the blogger on the screen raising his hand to rub his nose in accordance with the lyrics, and simultaneously stepping on his feet to raise his heart rate, and he stepped on the spot perfectly.

It's interesting to say that the evaluation of this exercise in the fitness circle is completely polarized. Akai, a sports rehabilitation practitioner I have been following for almost three years, made a review last month and said that the movement design of this exercise is simply "beginner-friendly": all rotations and hip twists are controlled within the safe range of the body's neutral position, and there are no jumping or single-leg support movements that are easily out of control, even for those who weigh more than 180 kilograms. A large number of people, or people with old knee injuries, can follow by standing on the carpet wearing slippers. There is almost no risk of sports injuries caused by deformed movements. The best thing is that all movements are bound to the lyrics, so there is no need to memorize the key points of the movements. Even if you are distracted, you will automatically know whether to raise your hands or twist your waist when you hear the next lyrics, without even looking at the screen.

But the hardcore bodybuilders on the other side don’t accept this at all. Liu, a personal trainer at my gym, rolls his eyes every time he hears the music I play this exercise. He says that this level of intensity can only be considered a "digestion exercise after a meal" and cannot even touch the aerobic threshold. If you really want to lose fat and gain muscle, you still have to do weight lifting and HIIT. Doing two sets of burpees for half an hour is not as practical as doing two sets of burpees. This is actually true. I have measured my heart rate when I jump, and it is basically stable at about 62% of the maximum heart rate, which is just stuck at the lower limit of the golden fat-burning range. If you have been exercising for more than half a year and your body fat rate is less than 20%, this exercise is indeed of no use to you. It can only be used as an activation activity before warming up.

But it's easy to use if you can't stand it. Xiao Zhou, a 185-pound male colleague in my department, sprained his knee after three days of dancing with Liu Genghong last year. He spent a small sum of two thousand on physical therapy. Later, I took advantage of this exercise. He danced twice every day when he got home from get off work. It didn't matter if he couldn't keep up with the movements. He lost 14 pounds in two months, and his fatty liver disease dropped from severe to mild in the last physical examination. He said that the best part was that he didn’t have to die in a community, and the rented house was poorly insulated. There was no jumping or banging sound, and the neighbors wouldn’t come to the door. Moreover, even if his roommate bumped into him, the worst he could do was to say that he was having a nervous breakdown, which was better than following Pamela and twisting her face beyond recognition and being filmed and making history.

The last time my mother came to stay at my house, she caught me dancing to the music and rolled her eyes at me, saying how old she was to play such childish things. As a result, when I came back from working overtime on the weekend, when I opened the door, I saw her standing in the living room in front of the tablet, following the lyrics of "Pig, your belly is so bulging".

Damn, after all, there is no distinction between high and low when it comes to fitness. Many people always struggle with which exercises are the most standard and which programs are most efficient in burning fat. Instead, they forget the most critical point: the best program is the one that makes you willing to spend 15 minutes a day to move. If you have tens of thousands of dollars worth of private lessons and can only go there three times a year, then you might as well just listen to this silly "Pig Song" for 15 minutes every day, right?

Oh yes, a final reminder: try to wear soft-soled shoes when jumping, and don’t jump barefoot on the tiles. Even if the range of movement is small, you must pay attention to the stress on your ankles.