Home fitness exercise program

To be honest, there is no such thing as "the best home fitness program recognized by the entire Internet" - the one that suits your current free time, living space, and exercise foundation is the best if you can stick to it.

I rented a small apartment on the West Third Ring Road in Beijing for the past two years. After placing a 1.5-meter bed and a wardrobe in the bedroom, there was only an 80-centimeter-wide corridor, and even the yoga mat could only be spread half way. At that time, all the exercises I often did did not require large-scale movement: such as squatting against the wall, and I could do three sets of two minutes each after watching two episodes of short videos. After two months of practice, my legs were sore when I climbed the third floor, and then I didn’t breathe when I climbed the sixth floor.； There are also seated core exercises, which can be done while sitting on the edge of the bed. You can lift your legs and turn your body without taking up any space. ； Later, I discovered the "no-jumping, low-impact fat-burning walk". The whole process involves stepping on the spot and adding arm movements. I can even do it wearing slippers. There is an old woman in her eighties living downstairs. She has lived there for two years and has never come up to look for her. She said she can't hear any movement at all. Oh, by the way, if you like to be quiet, it is perfectly fine to practice mat yoga and Pilates at home. My neighbor's aunt is 52 years old and practices yoga at home for half an hour every morning. Now her flexibility is better than that of many 20-year-old girls.

There are definitely people who disagree with this. There have been two factions in the fitness circle that have been arguing for many years: One faction believes that home fitness is useless if you don’t practice strength. It consumes too little but loses muscle. If you practice for a long time, it will reduce your basal metabolism. This actually makes sense. I later moved to a house with a small living room, so I spent 120 yuan to buy a pair of adjustable weight dumbbells, and added a 30 yuan yoga mat. I practiced upper limb pushing on Monday, upper limb pulling on Tuesday, and lower limb training on Wednesday. Each time only lasted 40 minutes. After practicing for half a year, I lost 4 points of body fat. The shirts that I couldn't put on before are now looser. It is much better than the two hours of paddling in the gym every week after I applied for an annual pass. But there's nothing wrong with what another group of "light exercise" enthusiasts say: I'm exhausted at work, and when I get home I have to set KPIs for myself to practice strength. Isn't this just looking for trouble for myself? I have a friend who comes home from get off work and eats. He puts his feet on the ground while standing to watch a drama. He does a few sets of seated leg extensions while scrolling through mobile phones. He even jumps around for half an hour while playing with the children at home. I don’t see him deliberately controlling his diet. He has lost seven or eight pounds in half a year, and his blood pressure has stabilized a lot. To put it bluntly, the core demands of the two groups are different. If you want to build lines and muscles, go for strength training. If you just want to move a little bit, which is not bad for your health, just do whatever is comfortable for you.

Oh, yes, there is another controversial point that everyone is most concerned about: will following the live broadcast aerobics and playing somatosensory games at home hurt the knees? I have specifically asked friends who do sports rehabilitation, and also checked the popular science of orthopedic doctors. The two opinions are actually not completely conflicting: Sports rehabilitation people believe that as long as your movements are standard, your core is tight, and your knees do not buckle in or go too far past your toes, even jumping Liu Genghong will not hurt your knees. I have been jumping for three months, three times a week, and the knee snapping caused by sitting for a long time has improved a lot. ； But orthopedic surgeons have also mentioned that if your BMI exceeds 28, which is a large weight base, you should avoid jumping activities and switch to seated strength training or home elliptical machines (if you really want to buy equipment, elliptical machines are 10,000 times more practical than treadmills. I still have three coats and two jeans hanging on my treadmill), which will put much less pressure on the joints.

To be honest, I advise you not to buy random equipment in the first place. The treadmill I bought for more than 3,000 yuan is now just a clothes rack. The spinning bikes and rowing machines bought by friends around me have an idle rate of more than 80%. You can try freehand items first. If you can insist on exercising three times a week for a month, you will have time to consider adding equipment. The equipment I commonly use at home now adds up to less than 200 yuan, which is completely sufficient. If you have a lot of space at home and like interesting sports, the whole Switch is also suitable for playing fitness ring and Just Dance. My colleague used to be a person who could sit and never stand. Now he plays fitness ring for 40 minutes every day after get off work. He has lost 12 pounds in half a year, and even his fatty liver is gone.

To put it bluntly, home fitness is really not that important. Don’t search for “the most effective home fitness program” when you first come up. Others practice for an hour a day, but you only have 20 minutes, so practice for 20 minutes. No need to compare. If you can put on slippers, stand up and move for five minutes, it is better than lying down and scrolling through your phone.