Aerobic exercise weight loss ranking list

There is no such thing as "the number one aerobic exercise for weight loss while lying down". Ranked by "the overall efficiency that can actually help ordinary people lose weight" (the dimension is caloric consumption per unit time + sustainability + muscle loss rate), the first echelon is rope skipping, low-interval version of HIIT, and high-intensity ball games (basketball, badminton, and tennis are all included); the second echelon is swimming, running, spinning, and climbing stairs; the third echelon is brisk walking, elliptical machines, and gentle flow yoga. The premise is that your movements are standard and you can persist more than three times a week, otherwise the number one exercise will be useless.

To be honest, I have seen too many people with the mentality of "choose the right exercise to lose weight" and stick to the dry calorie consumption chart on the Internet. In the end, they either got injured or had no effect. A girl who came to me for dietary guidance found out that swimming consumes 1,000 calories per hour. She excitedly spent more than 3,000 to apply for an annual swimming pass at a five-star hotel. As a result, every time she went to the pool, she soaked for 20 minutes to take photos of her friends, then swam 50 meters for 10 minutes, then took a shower for half an hour. Not only did she not lose weight after a month, but she also gained 2 pounds because she rewarded herself with a hot pot meal after every swim. Do you think you can blame swimming for not using it?

Controversy in the fitness circle about this ranking has never stopped. For example, HIIT, one group of people praises it for maxing out the afterburn effect (EPOC) and still burning calories 24 hours after exercise, making it a god-level exercise for weight loss; the other group scolds it bloody, saying that ordinary people's heart and lungs cannot keep up, and deformed movements will hurt knees and ankles, which is purely IQ tax. I tried to practice HIIT for three consecutive months. At first, I followed the high-intensity version on the Internet, which involves moving for 1 minute and resting for 10 seconds. After practicing for 3 days, I was out of breath and twisted my knees. Later, I switched to the low-interval version: 30 seconds of jumping jacks, 20 seconds of rest, 30 seconds of leg raises, 20 seconds of rest, all simple movements without weight. After Yang Kang, my heart and lungs can also keep up. I practice 4 times a week, 20 minutes each time, and drink less milk tea. I have lost 12 pounds in two months, and my joints are not a problem at all. So there is no absolute good or bad, it just depends on whether the version you choose is suitable for you.

There is also skipping, which has been touted as the ceiling for weight loss. I lost 182 pounds. Last summer, in order to lose weight for a wedding photo shoot, I started doing 1,000 ropes a day. I wore flat shoes and jumped on the cement floor. After a week, I was in so much pain that I couldn't walk. I went to the hospital to check for mild meniscus damage. Later, after listening to the doctor's advice, I changed to cushioned sneakers and laid out a 10mm thick yoga mat. I slowly increased my weight from 200 per day, jumping for 30 seconds and resting for 1 minute. I lost 28 pounds in three months, and now I can easily jump up to 2,000 times a day. Many people say that jumping rope hurts the joints. It’s really not the fault of the exercise. It’s because you didn’t leave yourself any room for buffering.

Oh, by the way, some people say that the third-tier sports are all "ineffective sports", such as yoga, which consumes less energy than just sitting and scrolling through mobile phones? My best friend used to be able to lie down and never sit down. Asking her to run 800 meters would cost her half her life. Last year, she started taking private lessons to practice gentle flow yoga for an hour each time. After the practice, she didn’t crave anything high in oil and sugar. In half a year, she lost 20 pounds and her figure looked much better. You said it consumes less? But it is the only exercise that allows her to insist on exercising every day. If she replaced it with skipping, which ranked first, she would probably give up after skipping for three days. There would be no weight loss effect.

In fact, there is really no need to stick to the order of the rankings. For heavier friends, don’t just run and jump. Choose swimming or elliptical machines. The pressure on joints is almost zero. Even if the unit consumption is a little lower, you can persist for 40 minutes a day, which is 10 times better than practicing HIIT once a week. For working people who don’t have time to go to the gym, take the subway two stops ahead of get off work and walk quickly, or take the stairs up if you live on a low floor. Moving in fragments is more effective than lying down and reading weight loss strategies.

Oh, I forgot to mention that the weight loss effect of all exercise must be combined with diet. If you run 5 kilometers and consume 300 calories, then drink a cup of full-sugar milk tea and consume 400 calories. Even if you practice the top-ranked exercise every day, it will be in vain.

To put it bluntly, this ranking is just a reference for novices. If you like to play badminton, go and meet friends to play. If you like to walk, just walk around the neighborhood twice a day after eating. If you can persist for three months, it will be much more useful than following the trend and buying a bunch of fitness equipment and practicing for three days. If you really want to lose weight, take action first, it will work better than any ranking list.