Aerobics 30 minutes full version

After years of tracking and verification by the domestic and foreign kinesiology circles and practical feedback from millions of ordinary bodybuilders, moderate-intensity aerobic exercise, 3-5 times a week, cumulatively/continuously for 30 minutes each time, is the minimum effective exercise program that takes into account fat burning, cardiopulmonary improvement, and mood improvement, and is suitable for more than 90% of the general population. There is no need to overly pursue higher intensity or longer duration, and there are not so many harsh taboos spread on the Internet.

Harmful, in fact, the question that most people struggle with is: Do these 30 minutes have to be practiced together? It doesn't matter if you lose a minute?

Traditional exercise physiology has indeed proposed that "fat energy supply will dominate after 20 minutes of exercise." Therefore, fitness bloggers in the early years would emphasize that exercise must be continuous for more than 30 minutes to have a fat burning effect. This view is not wrong now - if your physical fitness can keep up and you can adapt to continuous exercise, the proportion of steady-state aerobic fat energy supply for 30 consecutive minutes will indeed be slightly higher. However, the 2023 ACSM (American College of Sports Medicine) updated guidelines have long been clear: Divide 30 minutes into three 10-minute sessions, or even six 5-minute sessions of moderate-intensity exercise. The cumulative cardiopulmonary improvement effect and total fat-burning efficiency are almost the same as those for 30 consecutive minutes. It is also more friendly to novices, office workers, and people with poor joints. I used to help a little girl who worked in administration make a three-month exercise plan. She couldn't spare the whole time to exercise while sitting in the office, so she divided it into parts: climbing stairs for 10 minutes in the morning, walking around the park for 10 minutes after lunch, and riding a shared bicycle home for 10 minutes after get off work. She lost 4 points of body fat in 3 months, and her resting heart rate dropped from 78 to 62. Even she herself didn't expect the effect to be so good.

Speaking of this, someone must ask, how to control medium intensity? You can’t wear a heart rate monitor every time you move, right?

Don't make it so complicated, just remember a standard that ordinary people can directly perceive: you can speak short sentences normally when moving, but you can't sing a complete song. For example, when you are walking fast, you can chat with the person next to you, "Buy one and get one free at the milk tea shop downstairs today." But if you open your mouth to sing "Lonely Warrior" and you have to gasp after singing two lines, then the intensity is just right. Oh, by the way, in the past two years, some people have always said that "10 minutes of HIIT is better than 30 minutes of aerobics." Is this true? Objectively speaking, HIIT's immediate fat-burning efficiency and post-exercise afterburning effect are indeed higher than steady-state aerobic, but the premise is that your movements are standard and the rest time in between is short. If you do HIIT for 10 minutes and rest for 7 minutes while resting on your hips, the actual effective time is not as good as walking slowly for 30 minutes. Moreover, HIIT puts much more pressure on knees and ankles than fast walking or elliptical machines. Newbies with poor physical fitness can easily injure their joints if they start training hard, so there is no need to follow the trend.

If you really want to make up for these 30 minutes, you don’t need any sense of ritual. You can just wear a pair of comfortable shoes. But there are two small details that I have seen too many people fall into, but I still have to mention them: Don’t rush into the intensity immediately. In the first 3 minutes, just sway casually, swing your arms around your knees, and then increase the speed when your body is warm. ； Don't stop when there are only two minutes left. Slow down, take two steps, take a deep breath, and wait until your heart rate drops below 100 before drinking water and sitting down. I once had a friend who ran for 30 minutes at night and then squatted on the side of the road to tie his shoelaces. When he stood up, he fainted and broke his chin. He also went to the hospital for two stitches. There is really no need to suffer this.

Oh, by the way, there is another controversy that has been going on for many years: does 30 minutes of aerobic exercise on an empty stomach double the fat-burning effect?

It is true that glycogen reserves in the body are low when you are fasting, and the proportion of fat energy supply during exercise will be 10%-15% higher than after a meal, but this premise is that you do not have hypoglycemia problems and can withstand hunger. I personally tried to run in the morning on an empty stomach for a week. The fat burning data was good, but I was so hungry all morning. I always wanted to eat snacks while trying to catch fish at work. I couldn't help but eat an extra meal of fried chicken after get off work. My total intake was directly exceeded, but I didn't lose weight. Later, I switched to eating half a banana after get off work and then walking for 30 minutes. Although I burned a little less fat in a single session, I didn't crave high-sugar and high-fat foods, and my weight loss was much more stable. So there is really no need to insist on an empty stomach, the one that suits you is the best.

Don't listen to what the Internet says about "30 minutes of aerobic exercise to lose muscle mass." As long as you don't run for more than an hour every day and eat more than 1.2g of protein per kilogram of body weight every day, it doesn't matter at all. Many friends around me who practice strength practice brisk walking for 30 minutes three times a week. They have lost body fat and not lost muscle mass at all. Instead, their heart and lungs have improved, and their breathing is much more stable during deadlifts.

In fact, to put it bluntly, these 30 minutes are really not that important. You can take a detour home from get off work, climb a small hill with friends on the weekend, or even dance at home for half an hour, or run and play with your children for half an hour. As long as the intensity is enough and the time is accumulated, it will all count. There is no need to apply for a fitness card or buy thousands of dollars of sports equipment. The best plan is to stick to it.