Does aerobic exercise have to be done outdoors?

The answer is of course no. The core criterion for aerobic exercise is never the venue, but whether aerobic metabolism is the main energy supply during exercise - simply put, the heart rate is maintained between 60% and 80% of the maximum heart rate, and the major muscle groups of the whole body are continuously involved for more than 15 minutes. If you meet this requirement, whether you are running by the river or riding an elliptical machine at home, it is a solid aerobic training.

It is not unfounded that there is a saying that "aerobic exercise must be done outdoors". People who often run outdoors have experienced it. In the beginning of spring, I ran 5 kilometers along the Binjiang Trail. The wind carried the fragrance of cherry blossoms on the roadside and penetrated my collar. The road under my feet had natural slopes. You did not need to stare at the beating numbers on the treadmill to endure the time, and you completed the training before you knew it. If you practice enough, if you go hiking in the mountains in the suburbs, the air you breathe will be filled with negative oxygen ions. The experience is indeed much better than being stuffed in an airtight gym. It is no wonder that many senior aerobic enthusiasts will default to "aerobic outdoors is called aerobic." In the final analysis, the sense of experience increases the willingness to persist, which indirectly makes the exercise effect better.

But this does not mean that indoor aerobics is "inferior". Last Wednesday, my friend insisted on running a half-marathon under the 37-degree sun. He suffered a heat stroke and vomited on the roadside before running 3 kilometers. On the contrary, I followed a fitness blogger at home and did aerobics for 40 minutes. My heart rate was steadily stuck at around 130, and I burned no less calories than him. Not to mention that the winter in the north is more than ten degrees below zero, and the wind makes your face numb. Going out for a run can easily irritate the respiratory tract. There are also haze days and thunderstorms. At this time, indoor rowing machines and spinning bikes are perfect substitutes. My neighbor next door has bad knees and cannot withstand the impact of outdoor running. So he rides the elliptical machine at home for 40 minutes every day. His body fat dropped by 4 points in three months. Last year, his cardiorespiratory endurance in the physical examination was better than that of many runners who spend time outdoors every day.

If we really want to talk about it, there is no standard answer for where to get oxygen. There is a flat greenway downstairs at your house. The weather is neither cold nor hot and the wind is comfortable. It will definitely be better to go out and wander around.； If it’s raining heavily outside, or you’re too embarrassed to do aerobics in front of passers-by, it’s okay to spread out a yoga mat at home and don’t be bound by the messy “exercise rules.” What makes you willing to stick to it for a long time is the best aerobic method.