Top ten aerobic exercises

Skipping rope, HIIT (high-intensity interval aerobics), running, swimming, cycling, brisk walking, elliptical machine, rowing machine, aerobic dance, stair climbing/mountain climbing.

Of course, this ranking is definitely controversial - after all, if we change the ranking criteria, such as ranking by joint friendliness, swimming will definitely be ranked first. If ranked by the lowest entry threshold, brisk walking will directly be the boss. Let’s put the core conclusions here first, and then slowly talk about the applicable scenarios, advantages and disadvantages of these sports, and how people with different needs should choose.

Let’s first talk about why the most controversial HIIT is on the list. The sports science community has actually been arguing for almost ten years: one group insists that aerobic exercise must be a steady-state exercise that continuously maintains 60%-80% of the maximum heart rate. HIIT has high and low heart rate switching, mixed with a lot of anaerobic energy supply, and is not purely aerobic. But the other group’s views are also very practical: for ordinary fitness people, when you practice HIIT, your heart rate is in the aerobic range 80% of the time. It can burn fat and exercise cardiopulmonary training. Why bother classifying it? When I was working on a project last year, I took 12 minutes to do a set of Pamela's HIIT every day after get off work. The fat-burning effect was more obvious than running for half an hour before. The waistband of my pants loosened very quickly. There was no need to dwell on the academic definition.

When it comes to cost-effectiveness, skipping rope really has no rival. You can buy a rope for more than ten yuan, and you can jump in an empty space downstairs. There is public research data to support it: if you jump 140 times per minute, jumping for 10 minutes is equivalent to jogging for half an hour, and it doesn't even take up space in your suitcase when you are on a business trip. The only problem is that it puts a little pressure on the knees and ankle joints. People with heavy weights should not jump hard. You can switch to the cordless model first. A former colleague of mine jumped in the company's fire escape for 20 minutes every day in order to prepare for pregnancy and reduce body fat. In 3 months, his body fat dropped by 5 points, and even his aunt's pain was relieved a lot.

If skipping is too boring, running is actually the most worry-free option. You don’t need to prepare any extra equipment. Just wear a pair of shoes with good cushioning and you can run when you go out. You can just find a park greenway in the city and start practicing. However, I would like to remind you that many knee injuries caused by running are not caused by running. Most of them are caused by incorrect postures such as heel landing and too large a stride. Friends who weigh more than 20 kilograms over the standard should not run hard. It is really not a fault of the knee joints.

When it comes to joint protection, swimming must be the only one. The buoyancy of water can offset 80% of the weight pressure, and muscles throughout the body can participate in exerting force. Not to mention people with bad knees, even patients recovering from surgery can practice swimming under the guidance of doctors. I once had a friend who weighed 200 pounds. The doctor strictly prohibited him from running and jumping. He went to the swimming pool near his home for an hour every day. He lost 40 pounds in 3 months and even lowered his blood fat. The only disadvantage is that the threshold is high, and you have to find a venue if you are able to swim. In winter, many people find it troublesome to change clothes and the water is cold, so they can't persist.

Oh, and cycling, this was my favorite last year. In the summer, I rode a bicycle around Qiandao Lake with my friends. I rode 140 kilometers for 8 hours. I lost 3 pounds when I came back. I was able to stop to eat farm food and take pictures of the scenery. It didn’t feel like I was exercising at all. In daily life, riding a shared bicycle to and from get off work can be counted. As long as the speed is kept above 15 kilometers per hour and the heart rate rises, it is considered an effective aerobic ride. It is much more comfortable than squeezing in the subway, and you can also watch the street view.

If you really don’t have any exercise foundation, brisk walking is always okay, right? The threshold is basically zero. After dinner, go downstairs and take a walk. Don’t wander slowly. Take bigger steps and increase the speed. Your heart rate will be above 100. Walking for 40 minutes is also very effective. It is especially suitable for middle-aged and elderly people or mothers who have just given birth to a baby for recovery training. My mother now walks briskly for 40 minutes with the aunts in the community after dinner every day. She has lost weight better than dancing in the square before, and her blood pressure has stabilized a lot.

The least error-prone piece of equipment in the gym is the elliptical machine. There is almost no landing impact, it is very friendly to the joints, and you can adjust the resistance by yourself. Many friends around me who have injured their knees only dare to use the elliptical machine for aerobic exercise. The only drawback is that it is easy to paddle. Many people stand on it and sway back and forth. The core is loose due to inertia and the heart rate does not rise at all. It is useless to practice for half an hour.

The rowing machine that has become popular in the past two years is also worth mentioning. It was popular in "House of Cards" back then. 80% of the muscles in the body can be involved in exerting force. It can not only practice aerobics but also stretch the stiff back after sitting for a long time. It is especially friendly to office workers. I followed the trend and bought one before, which occupied half a square meter at home. Later, I sold it because I thought it was too troublesome to put it in and out every time. Now I still prefer to use it in the gym.

If you are afraid of being alone, you can definitely choose aerobic dance. Liu Genghong’s Materia Medica, Zumba, and jazz aerobics are all included. You can dance to the music and you won’t feel like you are spending time at all. It is especially suitable for practicing at home if you are afraid of social anxiety. My best friend didn't like sports at all before, but now she dances for an hour every night. She says it's more fun than going to a disco and she doesn't have to spend money on alcohol.

The last one is stair climbing/mountain climbing. This is my fixed reserve now. I don’t need to take the elevator to climb the 28th floor home after get off work. I don’t have to take time to go to the gym. It’s very consuming. Climbing the stairs for 10 minutes is equivalent to jogging for 20 minutes. The only thing to note is that going downstairs will hurt your knees. After climbing up, just take the elevator and come down. Don't be stupid and walk down to hurt your joints.

Actually, there is really no need to bother with rankings. This list is just for everyone’s reference. If you have bad joints, then swimming, elliptical machine, and brisk walking are the top ones for you; if you can’t squeeze in half an hour of exercise every day, then skipping and HIIT are the best choices for you. After all, the effect of all exercise is based on "ability to persist." The exercise you are willing to do every day is the best aerobic exercise.