Aerobics Pamela

More than 70% of the public courses in Pamela's training system belong to the standard aerobic exercise category. On the premise of matching the basic training of your own sports, the fat-burning efficiency is 1.2-1.5 times that of long-distance jogging at the same time. The standard movements will not increase the risk of joint damage compared with conventional aerobics. It is an aerobic choice very suitable for home scenes.

This conclusion is not something I just say casually. First, take the American College of Sports Medicine (ACSM) general aerobic criterion card: participation of large muscle groups in the whole body, lasting for more than 10 minutes, and maintaining the heart rate in the 60%-80% range of the maximum heart rate (220-age). If all three are met, it is considered a qualified aerobic exercise. I checked out 127 courses on Pamela's official channel that were marked with the "aerobic" label, and 89 of them fully met this standard. The rest were mostly HIIT classes that combined aerobic and anaerobic training. The average heart rate during training can also fall within the aerobic range, and the fat burning effect is only high but not low.

As for the statement that "Pamela is not aerobic at all" that has caused a lot of noise on the Internet, to be honest, it was probably because she turned to the wrong "menu". Just like when you go to a milk tea shop and order the full-sugar pearl milk cap, you turn around and say, "Milk teas are all high-calorie, and there are no low-calorie options at all" - the menu clearly lists pure tea with three-point sugar and no additives? I feel that Pamela is anaerobic, so most of the time I started looking for her vest line specialization, weight-bearing hip and leg classes. Those are originally strength training categories, and of course they are not aerobic. If you really want to practice aerobics, when you search, add the keywords of "low impact", "no jumping" and "novice", and the classes that come out are all standard aerobics.

I first came into contact with Pamela when I was stuck at home during the epidemic in 2020. At that time, I developed synovitis in my knees after running for three months. The doctor did not allow me to do running and jumping exercises. I searched through home aerobics classes and finally chose her 15-minute non-jumping knee-friendly exercises. After dancing for the first time, I was so sweaty that the collar of my pajamas was soaked through. The average heart rate measured by the bracelet was 132, which was just in the aerobic zone for my age, and I consumed 187 calories - I had almost consumed this amount by walking slowly for 40 minutes before. Later, I continued to jump 4 times a week and lost 12 pounds in two months. During the review, the doctor said that my lower limb strength had improved and the frequency of synovitis had decreased a lot.

Of course, I’m not saying that Pamela’s aerobic skills are perfect. There are really not a few people online who call her a “knee killer”, and there are people around me who make mistakes. Last year, a 140-pound cousin came to me for a weight loss class. I specially sent her a collection of low-impact, weight-friendly products, but she turned around and searched for the 20-minute high-impact HIIT program "Pamela Sweats the Most". She danced hard for 40 minutes every day. After half a month, she was in so much pain that she couldn't squat down to the toilet. She went to the hospital to take a X-ray, which showed there was fluid in her knees. This is really not a problem with the class. The pressure on the knees when landing is 3-5 times the body weight. If you have to take a full jumping class, let alone Pamela, you can get injured even if you climb stairs every day.

Some people complained that "Pamela is not a human being, and ordinary people can't keep up with her." I was confused. Who stipulated that following up must copy her movements 100%? It was the first time I did aerobics with her. When she did burpees, I would stand still. When she did high leg raises, I would walk slowly and swing my arms. If I couldn't keep up, I would paddle. It's not like I need to get full marks on the exam. As long as my heart rate is stable in the aerobic zone, it's enough. Calculated, even if you paddle the whole way, you can consume 120 calories in 15 minutes, which is much better than sitting on the sofa and watching short videos for three hours.

To be honest, many people now deify or demonize Pamela. In fact, there is no need. She is essentially just a blogger who records and shares her home training content. The course grading is actually very detailed, including exclusive aerobic classes for novices, heavyweights, people with bad knees, and even aunties. When I get home from get off work, I kick off my shoes, put a yoga mat in the living room, put my mobile phone on the coffee table, put a cup of warm salt water next to it, and do a dance for 15 minutes. After taking a shower, I feel stretched all over while lying on the bed. There are so many thresholds to pay attention to.

Oh, yes, a final reminder. Before jumping, it is best to spend 3 minutes to activate your core and ankles. When landing, try to land with your front feet first, and keep your knees in the direction of your toes. If you feel really tired, stop and rest for 30 seconds. Exercise is for comfort, not to compete with anyone.