A one-week aerobic exercise plan for beginners to copy directly

Three times a week of 40 minutes of moderate-intensity aerobics + two times of 20-minute low-intensity activity + two days of complete rest/active recovery. The total exercise time is within 160 minutes. It fully complies with the recommended exercise standards for novices from the WHO and the American College of Sports Medicine. No adjustments are needed, just copy it.

When I first entered the fitness industry, I didn’t believe in evil. I followed the blogger and did fat-burning exercises for one hour five times a week. On the third day, I couldn’t squat on the toilet because of knee pain. I rested for a whole week before I recovered. Later, I adjusted the plan with my friend who was a rehabilitation trainer of the national team for a long time, and then I came up with this version that is zero-burden for novices.

You can choose the three moderate-intensity ones according to your own preferences. You don't have to follow the trend and run 5 kilometers. There have always been two schools of thought in the fitness circle. One school believes that running and jumping are highly efficient in burning fat and will help you get into shape quickly. The other school insists that impact-free elliptical machines, swimming, and spinning bikes put less pressure on joints and are more suitable for novices with a large body weight. Both sides are right. You just need to choose the one that gets you moving. Sometimes, the heart rate is stuck at the level of "I can speak short sentences but cannot sing songs". There is no need to stick to the formula - the common 220 minus age, the new academic 208 minus 0.7 multiplied by age. The numerical values ​​from the two algorithms are enough for reference. The body feeling is much more accurate than the cold numbers. I alternate between one, three and five. I run two laps when I pass by the river on Monday. I ride the elliptical machine at home on Wednesday when it rains. On Friday, I invite my colleagues to play badminton for half an hour. It only takes 40 minutes. I complete the task while playing.

Oh, by the way, there is a pitfall you should not step on: don’t do the same type of aerobics for three days in a row. I used to run 3 kilometers every day for a week, but then I felt nauseated when I saw running shoes. It’s easier to persevere when I try different patterns. Even if you are just walking briskly, wear supportive sneakers. Don’t go out wearing canvas shoes and slippers. I ran twice in canvas shoes and my feet were swollen for three days. My friend, a rehabilitation practitioner, scolded me bloody.

Don’t take the remaining two low-intensity activities seriously. Some people have challenged me before, saying what kind of exercise is walking? However, the "American College of Sports Medicine Exercise Guidelines" updated last year clearly stated that daily accumulated low-intensity activities are also counted as effective weekly activity. For novices, these two times are used to help you integrate exercise into your life. You don't need to change sportswear, don't specially make time, and hold hands after dinner on Tuesday. The dog at home goes downstairs for 20 minutes, or walks twice downstairs at the company during lunch break on Thursday, or even follows a 15-minute Ba Duan Jin at home, which is considered complete. I was lazy last week, and the two days of low intensity consisted of standing on the balcony to bask in the sun while tiptoeing. It took 20 minutes and it was done. There was no pressure at all.

The last two days are free to arrange. There are no rules that must be followed here. Some people say that it is better to actively resume stretching and foam rolling. Others say that novices do not exercise much, so it is perfectly fine to lie down when they want. Both are correct. If you exercise the day before After your legs are sore, just spend 10 minutes rolling a foam roller. If you don’t feel anything, it’s totally fine to stay at home and watch TV shows and eat takeout. Don’t feel guilty because you didn’t do the so-called “recovery training”. I just lay down for the whole day every Sunday. I won’t rush anyone who asks me to go out for exercise.

Several colleagues around me who used to be out of breath even climbing the third floor have been practicing this plan for a month. Now they go to climb Xiangshan Mountain on weekends without stopping halfway. There is also a girl who said that her aunt was so painful that she had to take painkillers.

Really, don’t come up with any devilish plans for yourself. Exercise is to make yourself more comfortable, not to add KPIs to yourself. Just stick to this. Even if you are lazy and stop for a day or two, it will be fine. Just pick it up and continue practicing. If you persist for a month and there are changes, remember to come back and tell me the good news.