30 minutes of aerobic exercise

After 30 minutes of aerobic exercise with suitable movements and reasonable intensity, an average healthy adult can burn 200-350 calories in a single session. If you insist on it 4 times a week, the average body fat rate can be reduced by 1.5%-3% in 8 weeks, and the cardiorespiratory endurance is improved by about 12% compared with long and fast walking at the same time. It is currently one of the most cost-effective home exercise options.

I didn’t make this up out of thin air. Last year, I helped three friends around me who had no exercise foundation to make a home exercise plan. They all chose 30 minutes of aerobics. I didn’t ask them to run five kilometers or push them to apply for a fitness card. In the end, the two who persisted achieved the results mentioned above. The only one who gave up was that I chose the sweat-breaking high-intensity version from the beginning. After two jumps, my knees hurt and it was difficult to go down the stairs, so I gave up.

Nowadays, the fitness circle actually has two completely different directions for arranging 30-minute aerobics. No one is right or wrong, it’s just that they suit different people. One group is the "continuous medium-to-high-intensity group", which advocates non-stop exercise and keeping the heart rate at 60%-70% of the maximum heart rate. Their basis is that fat accounts for the highest energy supply in this intensity range. The fat burning efficiency of 30 minutes can catch up with 40 minutes of jogging. It is suitable for people who have exercised for more than 3 months and have no joint damage. Most of my fitness instructor friends are of this group. When they lead members to do aerobics, they basically do not arrange long rests throughout the whole process, leaving at most time to drink water.

The other group is the "intermittent low-impact group", which advocates arranging a 30-second stepping rest every 2-3 minutes. The movements should be low-impact movements with the tiptoes no more than 5 centimeters and the knees no more than the toes. They believe that the first thing ordinary people should solve when exercising is the problem of "persistence". If the intensity is too high for 30 minutes, It is easy to feel fearful of difficulties and give up after only two exercises. Representatives of this group are many aerobics for heavy people, middle-aged and elderly people. My mother is dancing this version now. She has bone spurs in her knees and has been dancing for more than half a year. The last time she checked her cardiopulmonary function was much better than last year, and her weight has stabilized at 110 pounds and has not increased again.

Oh, by the way, there were people on the Internet arguing before, saying that 30 minutes of aerobics is useless, and that you must exercise for more than 45 minutes to start burning fat. This statement is actually an old research conclusion from more than ten years ago. Now the exercise physiology community has long updated: the human body consumes sugar and fat at the same time from the first minute of exercise, and sugar only provides energy in the first 20 minutes. The proportion is higher, and the proportion of fat energy supply will rise to about 60% of the peak value in the 25-30 minute interval, so 30 minutes is actually a golden node for ordinary people's physiology and time cost - if you really have the time and energy, it is certainly better to jump for 15 more minutes, but if you can only squeeze out half an hour every day, there is no need to feel that "training is in vain."

To tell you the truth, my neighbor downstairs works in administration. He gets home from get off work at 6:30 every day, puts the rice in the rice cooker, washes and cuts the vegetables. With 30 minutes left, he lays out a yoga mat and dances at the door of the kitchen. After dancing, he can cook the rice and cooked vegetables, so there is no need to take time to go to the gym. There is no need to change into outdoor sports clothes, just wear comfortable T-shirt leggings and soft-soled sneakers. She jumped from March this year to now, and her waistline has shrunk by 6 centimeters. She used to be out of breath when climbing the third floor. Now she goes hiking with friends on weekends, and she doesn't feel tired the whole time.

Don’t think that doing aerobics has to be exactly the same as the anchor. I used to dance Liu Genghong’s "Compendium of Materia Medica" with my friend. She had poor coordination, her kicks were always not high, and she turned smoothly. She laughed so hard every time she jumped that she was out of breath.

Oh, by the way, there is a pitfall that must be mentioned. Do not dance barefoot or wearing slippers. No matter how soft your floor is, it is best to wear sports shoes with arch support. My cousin danced barefoot for three days last summer. After dancing for three days, her foot sprained and became swollen like a bun. It took me less than half a month to heal. The two pounds she had lost quickly gained back, which was not worth the loss.

To put it bluntly, the best thing about 30-minute aerobics is that there is no threshold. You don’t need to buy expensive equipment, go out specially, or even spend the whole time. You don’t want to stay in bed when you get up in the morning. Jumping for 30 minutes will keep you energetic all day long. You don’t want to be paralyzed after dinner at night. Jumping for 30 minutes is much better than lying down and scrolling on your phone until your shoulders hurt. There is no need to pay so much attention. Moving first is better than anything else.