Aerobic exercise calorie consumption ranking

Skipping (800-1000 calories) > Fast running (700-900 calories) > Freestyle (600-800 calories) > High-intensity spinning (550-700 calories) > Jogging (500-650 calories) > Rowing machine (450-600 calories) > Brisk walking (300-450 calories) > Elliptical machine (250-400 calories). If you are a 55kg woman, the overall consumption at the same intensity will be about 10%-15% lower.

However, if you take this table and ask different fitness practitioners, you will most likely get several different versions. This is very normal. There is no absolute standard answer for calorie consumption, and there are too many influencing variables to count. Last year, I took care of a 92kg male student. He couldn't run at all at first. He walked briskly for 40 minutes after dinner every day. Calculated, he consumed 580 calories per hour, which was more than his 48kg girlfriend who seriously skipped rope for an hour. How do you think this ranking is fair?

I have seen the two factions arguing fiercely on the Internet. One faction claims that "jumping rope is a miracle drug for losing fat and consumes all exercise." The other faction claims that "swimming is the best, it does not hurt your knees and can shape your body." In fact, they are both right, but their premise is completely different. If you perform standard movements and can jump at a speed of more than 140 times a minute, with no more than 10 seconds of rest in between, then the consumption of rope skipping can indeed be maximized. When we calculate the MET value (energy metabolism equivalent) in our industry, the MET value of high-intensity rope skipping can reach 16, which is 2 points higher than fast running. But if you dance 10 times and rest for 30 seconds, and your back doesn’t get wet after jumping for an hour, your energy consumption may not be as high as that of the man walking downstairs. The same goes for swimming. Professional athletes can't even beat 800 calories when swimming at a constant speed for an hour. But if you paddle two times and chat with friends by the pool, you may only consume 200 calories after two hours of swimming. If you turn around and eat a sausage sundae, you will lose money.

When I used to help members make diet and exercise plans, the biggest headache was that some people focused on consumption rankings and chose exercises, completely ignoring their own physical conditions. Two years ago, there was a girl who weighed 170 pounds. She read the fat loss guide on the Internet and said that skipping was the most energy-consuming. She jumped hard for 40 minutes every day. Within a week, her knees hurt so much that she had to struggle to go up and down stairs. She went to the hospital to check for patellar tendonitis. It took her two months to heal. The two pounds of fat she lost gained back during the recovery period, which was not worth the loss. Really, no matter how high the consumption of exercise is, the number of times you can’t do it will equal zero.

Don’t think that I am denying the significance of consumption rankings. It depends on your needs. If you have a short-term need to lose fat quickly, such as preparing for competitions or taking wedding photos, and there are no problems with your joints, then choose high-consumption items within your ability and match the dietary gap, and you will get quick results. But if you are an ordinary person who wants to control your weight in the long term, there is really no need to stick to the top few programs. I have seen too many people get a fitness card and do a spinning exercise for a month, and then haven’t been to the gym for half a year. On the contrary, it is not as stable as those who walk for 40 minutes after meals every day. There is also a popular point of view, which says that novices don’t have to worry about consumption at all, they just need to find activities that make them willing to move. I actually agree with it - if you want to ride a shared bicycle home for 20 minutes after get off work every day, then this is much more useful than worrying about whether to choose jogging or rowing for half an hour.

To be honest, in the seven or eight years I have been a fitness coach, I have seen too many people struggling with the consumption chart for half a month without even starting to move once. In fact, the best aerobic exercise for you is always the one that you are willing to change your clothes and go out and can do it for a long time. The ranking list is just a reference. Don’t be bound by the numbers~