What are the rankings of aerobic exercise?

There is currently no official and authoritative aerobic exercise ranking. The priorities often discussed in the fitness circle and sports medicine field are basically divided around different demand dimensions. Looking at the fat-burning efficiency per unit time, rope skipping is recognized as the first-tier player. It maintains a frequency of 130-150 times per minute and consumes 900-1100 calories in one hour, which is almost 1.5 times that of jogging and 2 times that of ordinary cycling. A while ago, my body fat was stuck at 22% and could not go down. I squeezed 20 minutes of rope skipping every day and reduced it to 20% in two weeks with sugar control. The effect is really great. However, it is very unfriendly to people who are overweight and have old joint injuries. A friend of mine with a BMI of 30 followed the trend of skipping some time ago. After five days of skipping, he developed effusion in his knee. It took half a month to heal, but the gain outweighed the gain.

If we put "low injury" at the top of the list, swimming will definitely be at the top of the list. The buoyancy of water can offset 90% of the pressure of body weight on joints. People with lumbar protrusions, knee wear, pregnant women, or people who have lost a lot of weight can practice it with confidence. Moreover, the muscles of the whole body work together, and there will be no situation where the lower limbs are strong and the upper body has no trace of training. The only threshold is to master swimming skills and have the support of the venue. Office workers who work 9 to 5 may not be able to spare time for swimming in the swimming pool every day. In terms of universality, the most inconspicuous brisk walking is the uncrowned king. It does not require special equipment or a special venue. You can take a detour from get off work and walk two more subway stops, and increase your cadence when walking downstairs after a meal. As long as you can maintain about 120 steps per minute and your heart rate reaches 60% of the maximum heart rate, the fat-burning effect is no worse than jogging. My mother is 58 years old and walks briskly for 40 minutes after dinner every day. After a year of persistence, the indicators of hyperlipidemia have returned to the normal range.

Oh, by the way, the topic of "Is HIIT an aerobic ceiling" that was very hot on the Internet in the past two years has now basically reached a consensus in the industry: one school of thought believes that HIIT has a high proportion of aerobic energy supply in the intermittent period and a strong fat-burning aftereffect, and can be classified as a high-efficiency aerobic sequence.； The other group insists that its anaerobic force production ratio is also very high, and it is essentially a mixed-aerobic exercise, not purely aerobic. Regardless of the classification controversy, it is true that it requires a lot of cardiopulmonary function and muscle foundation. Novices can easily deform their movements and injure their knees or sprain their feet if they practice hard at first. There is really no need to rush hard for the so-called "ranking first". To be honest, these public rankings are just for reference. If you really want to rank yourself on the aerobic exercise list, the one you can stick to for a long time is the well-deserved first place. After all, no matter how efficient the exercise is, lying down after two exercises will not have any effect, right?