Aerobics copywriting

For 90% of ordinary people, when choosing aerobic exercise, there is no need to worry about the items, duration, or the so-called "best time to burn fat" - as long as it meets the "involvement of large muscle groups, rhythm, moderate intensity, and a single session lasting more than 10 minutes", the aerobic exercise that you can persist in for a long time without pain is the most effective aerobic exercise for you.

I used to have a friend who was an Internet operator. He followed the trend and signed up for a night running group at the beginning of last year. The goal he set was to run 5 kilometers every day. He stretched before and after running and had to take a check-in photo. After half a month of struggling, his knees hurt so much that he struggled to go up and down the stairs. The check-in group also left. The treadmill is now gathering dust on the balcony. Later, I gave her an idea: instead of taking the direct subway after get off work, ride a shared bicycle home two stops away. It takes exactly 22 minutes. You don’t need to change into sportswear, you can just wear everyday shoes. I have persisted like this for more than three months, and last week I took a physical test and my body fat dropped by 4.2 percentage points. Even the shoulder and neck pain I often suffered from before is much better.

Many people are now anxious about aerobics, and half of them are frightened by various "gold standards" on the Internet. Take fasted aerobics, which is the most controversial, as an example. People who advocate doing it will come up with research data and say that in a fasted state, the proportion of fat energy supply can be increased by 20%-30%, and the fat loss efficiency can be doubled. ； Those who oppose it will say that the extra calories consumed are equivalent to half a cup of milk tea. If you have low blood sugar, you may faint on the side of the road if you get up early and run two laps on an empty stomach, which is not worth the loss. My own experience is that when I have had enough sleep and have lost my appetite on the weekends, I will ride the elliptical machine for 30 minutes. It is indeed very obvious to brush fat, but I never dare to do it during the workday. Otherwise, I will not be able to hold a pen during the demand meeting in the morning, which will be too late.

Speaking of which, we can’t avoid the rumor that everyone is most afraid of: “losing muscle through aerobic exercise.” This actually really depends on the dosage: if you are a natural fitness enthusiast, you usually eat just enough protein, and you run five or six times a week for an hour and a half each time, you may indeed lose muscle. ； But if you only do aerobics two or three times a week, for about 30 minutes each time, you don’t have to worry about it at all - I know a few friends who compete in amateur bodybuilding competitions. During the preparation period, they will add 40 minutes of brisk walking every day, and I have never seen anyone lose muscle mass. On the contrary, many people are afraid of losing muscle and do not do aerobics at all. Their body fat rate is so high that their abdominal muscles are buried in fat, which is not worth the loss.

There are also people who say, "You have to do aerobics for 30 minutes before you start burning fat." This is what happened many years ago. Now the sports science community has long confirmed that as long as you reach moderate intensity, fat is participating in energy supply from the first minute of exercise. Even if it is fragmented 10 minutes of aerobic exercise, the cumulative effect is not much different from that of 30 minutes of continuous exercise. Oh yes, the judgment of medium intensity is also very simple. There is no need to buy an expensive heart rate monitor: if you can speak a complete sentence during exercise, but cannot sing coherently, it is just enough.

As for which project to choose, it’s really up to you. If you have bad knees, don’t force yourself to run. You can use the elliptical machine, swimming, or even dancing in the square with the neighborhood aunt for 20 minutes. My mother has fluid in her knees. Now she does 15 minutes of senior exercises at home along with Douyin every day. She has no pain in her knees and her blood pressure has stabilized a lot. Office workers don’t have time to arrange exercise specifically. They can get off the bus two stops in advance and walk home quickly, or walk around the office building twice after lunch instead of sitting directly at their desk, which can be considered as effective aerobic exercise. There is really no need to be anxious when someone else is running a half marathon or riding a 100 kilometers. It is better for you to go downstairs to buy groceries and walk faster than to lie at home and watch fitness videos.

I have been doing fitness for almost 8 years, and I have seen too many people struggle with the various details of aerobics, and in the end they never started. In fact, the essence of aerobic exercise is to make you move, improve your cardiopulmonary function, and help you control your weight. How can there be so many rules about what must be done? If you are happy doing what you do and can persist, you are better than anything else.