Aerobic exercise fat loss ranking

First echelon skipping rope, standard HIIT, sprint running； Second echelon swimming, fast running, rowing machine ； The third echelon is jogging, cycling, and elliptical machines ； The fourth level is brisk walking, climbing stairs, and low-intensity aerobics. But this ranking can be overturned in a second - as long as you have an old knee injury, all the events in the first two echelons will be moved to the back, and swimming will jump directly to the first place.

Going back to the premise of this reference echelon, why should we specifically emphasize "ordinary healthy people without injuries"? I once took care of a male student who weighed 190 pounds. When he first started, he believed the "top rope skipping for fat loss" online. He jumped hard for 40 minutes every day. On the third day, his knees hurt so much that he couldn't go downstairs. He went to the hospital to check whether the meniscus was worn. It took him two months to recover. Later, he switched to swimming for an hour every day without running or jumping. He lost 26 pounds in two months. How do you think his ranking is calculated?

The most controversial thing on the Internet right now is whether HIIT is more efficient than steady-state aerobic fat loss. I support EPOC (Excess Post-Exercise Oxygen Consumption). To put it bluntly, within 24 hours after standard HIIT training, your body will burn more calories than usual, and you will lose fat even if you lie down. ； The arguments of the opposition are also very real: 90% of ordinary people cannot do standard HIIT at all. What they require is to sprint as hard as possible for 20 seconds, rest for 10 seconds, and bring the heart rate to 90% of the maximum heart rate. What you are doing is a low-end version of "push for 10 seconds and breathe for 3 minutes". The actual consumption is not as good as steady jogging for half an hour, but it is easy to injure your knees and ankles. There is nothing wrong with either statement. The core still depends on whether you can do it right and whether you can persist.

When I was preparing for amateur bodybuilding competitions and brushing off fat, I often chose to climb stairs, which is considered by others to be "the least efficient at losing fat". It’s not that I don’t know that HIIT consumes a lot of money, but I often travel for business and it’s too troublesome to find a gym in a hotel. I can climb stairs with just slippers, and I don’t need to bring equipment or change clothes. I climb for 40 minutes each time and tighten my core step by step. It doesn’t hurt my knees as much as the Internet said. I have been climbing for two months in a row. I have no problems with my knees and my body fat has dropped from 18% to 8%. In terms of unit time consumption, climbing stairs is indeed not as good as skipping, but I can climb for 40 minutes every day. If you ask me to find a place to skip rope every day, I might have to be lazy three times a week, but the total consumption will be lower.

There is another point that many people ignore: No matter how high the consumption of exercise is, it cannot stop you from eating in revenge after practicing. There was a girl next to me. Pamela was exhausted after dancing for half an hour. She turned around and rewarded herself with a cup of full-sugar milk tea and a piece of cake. All that consumption was recouped. The total calorie deficit was not as big as that of someone who walked slowly for an hour every day and had no appetite after training. If you really want to calculate the general ledger, the latter is actually more efficient in losing fat.

After all, how can there be any absolute ranking? Summer is extremely hot. Who wants to run outdoors in the sun or swim in a swimming pool for an hour without breaking a sweat? Then swimming is your top choice. ； If you don’t want to go out in winter, just follow the video and do aerobics for half an hour at home. It’s better than worrying about which exercise to choose for half an hour. ； For people with bad knees, elliptical machines and brisk walking are the best. Even if the consumption is slower, you can persist for three months, which is 100 times better than running for a week and stopping for three months.

If you really want to worry about the ranking, the exercise that you can stick to without getting hurt, and you won't be tempted to retaliate and eat a good meal after practicing, is your exclusive Top 1 for fat loss. Just take a look at the general lists on the Internet, there is no need to take it seriously. After all, the key to losing fat is never a single consumption, but whether you can maintain a calorie deficit for a long time, right?