What aerobic exercises are suitable for girls?

I have been going to the gym for almost 6 years. From my 18-year-old sister who lives in school, to my 30+ colleagues who sit in the office every day, to my best friend who has just given birth to a baby, and an aunt with bad knees, I have tried the most suitable types of aerobics, which are brisk walking, elliptical machines, low-impact aerobics, swimming, and cycling. The probability of falling short is much lower than following the trend of running marathons and practicing high-intensity intervals.

I had sprained my ankle during gymnastics two years ago. During that time, I needed to lose weight but couldn't run. So I would get off the subway two stops early from get off work every day and walk slowly along the riverside trail. I only needed to wear everyday canvas shoes. I didn't even need to change into my sportswear. I could watch the wind blowing. There was a cat fight on the roadside, and I was slightly sweating after walking for 40 minutes. The fat-burning efficiency is not much different from jogging, and the pressure on the knees is only one-third of jogging. Later, I recommended it to a large number of colleagues. She has been walking for two months and has not had the knee pain problem that others have mentioned. Oh, by the way, some people say that fast walking is useless. In fact, it means that the intensity is not high enough. It is effective when you can talk normally but cannot sing a song coherently while walking. Your heart rate is stuck between 60% and 70% of the maximum heart rate. Walking slowly on the street is definitely useless, right?

If you find it inconvenient to be outdoors in the sun or in the rain, the elliptical machine is really the first choice for my female friends in the gym. My best friend whose rectus abdominis muscles are separated by two fingers half a year after giving birth is afraid to run or jump, and can’t even do abdominal curls. She goes to the gym three times a week to ride the elliptical machine. The resistance is adjusted to a level that is just strenuous. She swings her hands along with the handrails and can even exercise her core, buttocks and legs. Last month, she lost four points of body fat in the physical test, and the flesh on her waist has loosened a lot. She has never had urinary leakage or knee pain. Of course, there are bloggers who complain that the elliptical machine is useless and even hurts the knees. Most of them put their whole body weight on the armrests when pedaling, or deliberately tiptoe and sway their hips. As long as the entire sole of the foot is pressed against the pedal and the center of gravity is in the middle of the foot, there will be no problem at all, and it will not make the calves thicker.

If you are too lazy to go out in the winter or live in a dormitory for fear of disturbing the noise downstairs, low-impact aerobics is really good. Last week, I cooled down and didn’t want to move, so I followed Sister Jo’s happy aerobics at home. It was all steps, arm raises, and hip turns, with no jumping at all. The music was all recent pop songs. I listened while playing variety shows. I was sweating in half an hour, and I didn’t feel tired at all. It was much more comfortable than running five kilometers. Some people also say that this type of exercise is inefficient at burning fat. In fact, as long as the movements are done correctly and the heart rate is sufficient, the effect is not bad at all. It is better than if you hurt your body through high-intensity training and rest for half a month without being able to move.

My best friend who is prone to acne loves swimming the most in the summer. The buoyancy of the water can support her weight and puts almost zero pressure on her joints. She can exercise all the muscles in her body after swimming for an hour. Even her skin will be slippery after swimming. The only complaint she complains about is that it is too troublesome to wash and blow dry her hair every time. If she is in a hurry, it will be too late. Someone asked me before if swimming would make my shoulders wider. I really thought too much. The average swimmer swims two or three times a week for only an hour each time. The intensity is not enough to build muscle and wide shoulders. There is no need to worry.

On weekends, I also like to meet up with friends to ride green trails. I don’t have to rush too fast. I can chat and look at the wild flowers on the roadside while riding. I don’t feel tired for a twenty-kilometer round trip. Riding a shared bicycle can also be considered aerobic for commuting. As long as the seat height is adjusted to the point where the knees can be slightly bent when the feet are pressed to the bottom, the knees will not be rubbed. If you are worried about rubbing your private parts, wearing a pair of padded cycling pants will solve the problem. It is not a big problem at all.

Oh, by the way, there is no aerobic exercise that is absolutely "suitable for girls". The most important thing is that you can persevere. If you like jogging or playing badminton, as long as the movements are correct and don't hurt, you can do whatever is comfortable for you. You don't have to be bound by the saying "girls should practice gentle exercise".