Ranking of fitness sports

There is no "universal ranking of fitness sports" that is suitable for everyone. The priority of all rankings is completely anchored by the three core variables of your fitness needs, physical foundation, and available time. Don't believe those standardized lists on the Internet that are "Globally Recognized TOP3" and "No. 1 in Fat Loss Efficiency." If you change the applicable group, the rankings may be directly reversed.

It’s really not my fault. Last week, a friend who just got a fitness card asked me for rankings and said he wanted to practice accordingly. The list I made for him was completely different from the one I made last month for my 200-pound programmer cousin who had effusion in his knees. For my cousin, the number one activity at the moment is walking in water, which lasts for 40 minutes each time. It puts almost zero pressure on the joints and ensures consumption. If you ask him to practice burpees and sprints according to the online list, he will have to report to the orthopedics department after less than a week. But for a fresh graduate with 22% body fat, no joint injuries, and one hour of training every day, water walking would be ranked at the bottom, and the efficiency is not as good as brisk walking.

Let’s talk about the dimension of fat loss that everyone is most concerned about. There has been a debate in the circle for five or six years about which one ranks first, HIIT or steady-state aerobics. There is still no conclusion yet. The laboratory data is here: HIIT with standard movements and intensity that can push the maximum heart rate to more than 80% has an afterburn effect that is 3-5 times that of jogging at a constant speed. It can indeed be effective in a short period of time. But the problem is that 90% of novices cannot meet this standard. Last time I took a friend who had never practiced HIIT to do HIIT for 15 minutes. Half of the time, he was panting with his arms crossed, and his movements were completely deformed. Calculated, the actual consumption was not as good as him walking slowly for 40 minutes after get off work. Therefore, for novices, the top list of fat-reducing programs is low-threshold programs that you can stick to without pain: brisk walking, cycling, and even walking after meals are more reliable than HIIT. When you can do standard HIIT for 20 minutes without taking risks, it is not too late to move it to the front.

Let’s talk about the priority of items that those who want to gain muscle are most concerned about. Many people say, “Free weights always come first, fixed equipment is only for beginners, and bodyweight training is useless.” This is too absolute. I once had a muscle friend who had been practicing for 4 years. His old rotator cuff injury recurred. The free barbell bench press even hurt when he pressed the empty bar. For him at that time, the fixed equipment Smith chest press and seated chest press were ranked much higher than the free bench press. At least they could ensure that the chest muscles were stimulated and the injury would not be aggravated. There are also pure novices who have never touched equipment. They will most likely injure their waists if they try to hit the barbell at the beginning. They should first try to find a sense of strength by leaning against the wall and squatting with their own weight, which is much more efficient than rushing the weight blindly. To put it bluntly, the core of the ranking of muscle-building programs has never been the type of equipment, but whether it can accurately stimulate the target muscles and whether it can achieve progressive overload. If it meets these two requirements, it is a good program for you.

If you are not pursuing fat loss and muscle gain, but want to improve your physical fitness and avoid getting sick. The British Journal of Sports Medicine previously published a large-sample survey that tracked the exercise data of 80,000 people for 10 years. The ranking is that racket sports (badminton, tennis) have the highest reduction in all-cause mortality, reaching 47%, followed by swimming and aerobics, and running only ranked fourth. But this is big data on the population, and it is not accurate if it falls on individuals. My parents followed suit and learned tennis last year. Both of them twisted their wrists after playing three times, which caused pain for half a month. Later, they went to the community square to play Tai Chi for half an hour. The blood lipid and blood pressure indicators in this year's physical examination were better than last year. For them, Tai Chi is the well-deserved first place, and they can't do any racket swing.

I have been practicing for 7 years, and the list of items saved in the memo on my mobile phone is revised two or three times a year. When I had a lumbar prolapse last year, I put all the running and jumping activities to the end. The top list was recovery exercises such as the dead bug pose and the bird dog pose. I practiced them for 20 minutes every day. ； This year I have recovered my waist, and I want to practice cardio and socialize at the same time. I have also prioritized Frisbee and half-court basketball, and I want to play at least once a week.

If you really want to find a general ranking, there is actually only one: the items that you can do now, will not get injured, and can persist are the first. Those lists that dare to say "suitable for everyone" are either ignorant or want to sell courses.