Can aerobic exercise be done every day?

There is really no standard answer to this question. Whether you can do it every day depends entirely on whether your body can bear it and the intensity of your aerobic training. There is no one-size-fits-all approach.

I know an older brother who has been running for almost seven years. He runs 5 kilometers in the morning without stopping. His pace is stuck at about 6 minutes and 40 seconds, and his corresponding heart rate is stuck at about 60% of the maximum heart rate (220 minus age). It is a typical low-intensity aerobic. After running, he feels refreshed and goes to work. He rarely even catches a cold. For him, doing aerobic at this intensity is like brushing his teeth and washing his face every day. There is no problem at all if he does it every day.

But on the other hand, I have also seen many novices who are new to sports. They follow the trend of "one hour of aerobic exercise every day to lose weight". They usually don't even bother to climb the stairs, but suddenly they do high-intensity fat-burning exercises and interval running every day, and their heart rate often reaches 85% of the maximum heart rate. As mentioned above, after running for two or three days, my knees hurt and my calves were sore. I even trembled when going down the stairs, but I still struggled to hold on. As a result, within half a month, I either developed synovitis, or I was so exhausted that I felt sleepy at work, and my immunity has also been reduced. In this case, do you think you can still continue to do it every day?

If you are trying to lose weight, don’t be in a hurry to lose weight every day at first. When I was helping a friend who weighed 168 pounds make a plan, she first heard on the Internet that walking briskly for an hour a day would make her lose weight quickly. After walking for a week, she started complaining about pain in her inner knees. Later it was changed to I walked briskly every other day and pedaled without weight for one day, interspersed with a rest day for a slow walk. The pain was relieved within a week, and my speed of weight loss was not affected. After all, exercise that can be sustained for a long time is more effective than practicing every day until I get injured, right?

There is no need to come up with too complicated judgment formulas, your own feeling is the most accurate: if your sleep is not affected on the day after doing aerobics, your body feels relaxed when you wake up the next day, there is no inexplicable joint pain or muscle soreness, and your resting heart rate is no more fluctuating than usual, then you will be fine even if you practice every day.； If you still haven’t recovered after two days of training, or if you’ve been inexplicably irritable recently and can’t find the energy to exercise, it means the intensity is too high. Take a two-day break and adjust the amount, so you don’t have to compete with your body.

To put it bluntly, exercise is meant to serve life. There is no need to impose rigid rules on "can you do it every day?". The best is the rhythm that suits you.