Top ten aerobic exercise rankings

1. Brisk walking, 2. Jogging, 3. Swimming, 4. Cycling, 5. Rope skipping, 6. Aerobics/Zumba, 7. Rowing machine, 8. Stair climbing/mountain climbing, 9. Elliptical machine, 10. Tennis.

First of all, let me say that this list is not for professional athletes. If you insist on comparing calorie consumption per hour, fast boxing and cross-country running are much higher than the top few, but why are they not included in the list? To put it bluntly, it is meaningless to ordinary people. The threshold is so high that few people can persist and are easily injured. The original intention of making this ranking is to give reference to ordinary people who want to move, do not want to suffer, and also want to see long-term results. There is really no need to argue about "how can we rank fifth because skipping consumes more energy than brisk walking?" We can each take what we need.

Many people’s first reaction is, “Walking quickly is considered aerobic? I usually go shopping for groceries and walk for two hours and I still don’t lose weight.” Damn, that’s because you’re not walking correctly. The standard for brisk walking is to bring your heart rate to 60%-70% of your maximum heart rate (220 minus your age). You’ll be a little out of breath while walking, but you can finish a long sentence. Slow walking certainly doesn’t count. I took care of a 48-year-old veteran student last year who had high blood pressure and a BMI of 32. The doctor said that he couldn’t even run or jump, so he walked briskly for 40 minutes with a heart rate monitor every day after dinner. He lost 12 pounds in 3 months and his blood pressure stabilized a lot. This thing has almost zero threshold. You can go out with a pair of comfortable shoes. It can basically be used by people except those with old ankle injuries. It is universally applicable. It is really undisputed that it ranks first.

Many people wonder why jogging is not ranked first? It’s not that jogging is not good, but that its universality is indeed inferior to brisk walking. Nowadays, there is a lot of controversy about jogging on the Internet. One group says that "jogging is the most cost-effective form of aerobic exercise" and the other group says that "running too much will hurt your knees." In fact, both sides are right. The Lancet has published a study before, and jogging should not exceed 3 times a week. Within 40 minutes each time, if your posture is correct and your running shoes fit well, the wear and tear on your knee joints will be less than if you sit for a long time; but if your BMI exceeds 28, or if you hit the ground with all your feet and buckle your knees in while running, you will feel pain after running for two weeks. My general advice to students is that those with a BMI below 28 can run with confidence, and those with a BMI above 28 should transition to brisk walking or swimming first.

Needless to say, swimming is recognized as a joint-friendly aerobic activity. The buoyancy of water can minimize joint pressure. Friends with knee injuries, waist injuries, or large bases can just choose it with their eyes closed. All major muscle groups in the body can be involved, and the consumption is not low. But it is not without its disadvantages. First of all, you have to be able to swim. You can swim around in the water for half an hour and you will not consume as much as walking. Secondly, many people are so hungry after swimming that they can eat a cow. I have a friend who swims three times a week for one hour each time. He has gained 5 pounds in 3 months. After every swim, he must eat a bowl of beef noodles and fried eggs. That is not a waste of time.

Cycling is actually very convenient now. I can buy a shared bicycle after get off work and ride home for 20 minutes, which is enough aerobic time. The premise is that the seat height is adjusted correctly and the legs can be slightly straightened when the pedals are at the lowest position. Otherwise, riding for a long time will really hurt the knees. If you like indoor spinning, you can do it, but don't rush with the coach. If the speed is too fast, it will easily enter the anaerobic zone, but it will not achieve the fat burning effect.

There is always a saying on the Internet that "10 minutes of skipping rope is equal to half an hour of jogging." This is not a lie, provided that you have the right posture and the right weight. Land your front feet on the ground, tighten your core, and don't slump your waist. Friends with a BMI of less than 28 can really try it. Jumping for 20 minutes in the morning saves much time than going out for a half-hour run. You don't need to change clothes and run outside. Just have an open space of two square meters at home. But friends with a large base, really don’t touch it. Last year, a 180-pound young man came to me. He just watched online tutorials and danced for half an hour every day. His meniscus was worn out in a week, and he couldn’t even squat. It took him two months to get better.

If you really feel that solo exercise is too boring, it is also very good to go for aerobics or Zumba. You can have fun with the music and the hour will pass in a blink of an eye. You will not feel tired at all. It is suitable for friends who like excitement and have good coordination. But if your coordination skills are really bad, and you can’t keep up with the movements after half an hour of dancing, and your heart rate doesn’t rise the whole time, then it’s really better to walk briskly at home.

I have a folding rowing machine at home. On rainy days when I can’t go out, I row for 40 minutes. It’s much more interesting than an elliptical machine. It also involves the whole body for aerobic exercise. It puts little pressure on the waist and knees. The only drawback is that it can easily slip to the waist if the movements are not correct. It is best for novices to find a coach to adjust the movements twice before practicing on their own.

Climbing stairs or mountain climbing is really expensive. I have a student who lives on the 20th floor. He climbs once every morning and takes the elevator down. He has lost 20 pounds in 3 months. The effect is particularly good. The important point is, be sure to take the elevator down and don't walk down. When going downstairs, the pressure on your knee joints is three times your body weight. Walking too much will really hurt you.

The elliptical machine should be the first choice for many gym novices. It is indeed friendly and has almost no risk of injury. However, don’t adjust the resistance too lightly. The whole person will be hanging on the handle and pedaling for an hour while watching TV shows.

The tenth place was actually struggling with tennis for a long time. After all, the threshold is indeed high, and there must be a venue and a partner. Novices come up and just pick up the ball, but their heart rate does not rise and they are still exhausted. But it’s really fun after you learn how to hit the ball. You can continue to run and hit the ball for an hour. The energy consumption is no lower than jogging. It can also practice your reflexes. It is suitable for friends who like ball sports and can concentrate on learning new skills.

Actually, to put it bluntly, this ranking is just for everyone’s reference. There is really no need to worry about which one is better. If you like liveliness, go for Zumba aerobics, and if you like peace and quiet, go swimming and rowing. Even if you just like to dance in the square with the aunt in the community for half an hour after dinner every day, as long as your heart rate can rise, if you persist for half a year, the effect will definitely be better than if you take personal training classes worth tens of thousands of dollars twice. When it comes to sports, it’s always about who can go farther, not who can run faster, right?