Guide to home fitness nanny

Ordinary people do not need to buy thousands of yuan of equipment for home fitness, do not need to cram in one hour of time, and do not need to endure the high intensity of Internet celebrity classes. They only need to follow the three principles of "low threshold to start, fragmented accumulation, and adapt to their own intensity." If you insist on it for 3 months, you will see clear results of reduced body fat and improved energy.

To be honest, I am very familiar with the pitfalls of home fitness. I was a fitness blogger during Double Eleven the year before last. I was so crazy that I bought a complete set of adjustable dumbbells, non-slip yoga mats, resistance bands, sliding plates, and abdominal wheels. It cost me less than 1,000 yuan. Now the sliding plate is used as a coaster under my coffee table, and the 30-pound dumbbell is placed in the entrance hall as a counterweight for changing shoes and benches, which is half useless. Regarding whether to buy equipment, the fitness circle has been arguing for several years: Equipment enthusiasts say that there is no way to build muscle without weights, and pure bodyweight training can only move the muscles and bones. ； The equipment-free group insists that self-weight + daily necessities can cover 90% of ordinary training needs. Both sides are actually right. If your goal is to build muscle and build lines, you can spend up to 70 yuan on an adjustable dumbbell and a 20 yuan elastic band, which is enough. ； If you just want to lose fat and shape your body, and improve shoulder and waist problems caused by sitting for a long time, you really don’t need to buy anything. A 2-liter bottle of Coke can be used as a dumbbell to do arm curls, a dining chair can assist with reverse arm extensions, and you can even do squats, burpees, and planks directly with your own weight. The effect is not bad at all.

Oh, by the way, don’t believe the old saying that “you must exercise continuously for more than 30 minutes to burn fat”. When I was busy with an Internet project last year, I even spent my fishing time in half every day. I couldn’t make up the whole time to exercise, so I just used the fragmented time to exercise: waiting for the coffee to brew. I do 15 burpees in 3 minutes, do 3 sets of shoulder external rotations in the 10 minutes I stand to eat after lunch, and do 20 wall squats in the evening when watching dramas and commercials. In total, I have more than 20 minutes of exercise in a day. At the end of the month, I still lost 4 pounds. Previous research from the American College of Sports Medicine (ACSM) has also proven that the difference in fat-burning efficiency between a cumulative 30 minutes of moderate-intensity exercise and a continuous 30 minutes of steady-state aerobic efficiency is only about 4%, which is completely negligible. It’s really not worth setting aside an entire section just to make up for the time. Being able to move is better than lying down.

After solving time anxiety, the easiest thing to persuade people to quit is the issue of intensity. My best friend saw everyone dancing the Liu Genghong dance before, and she followed it for 40 minutes on the first day. After dancing, her knees hurt for a whole week, and she directly put fitness on the list of "suffering". There are two schools of thought in the fitness circle as to whether novices should push the intensity limit: One school says that novices should take it step by step and start with low intensity to build up a foundation, otherwise they will be easily injured. ； The other group says that the benefits for beginners are good, the impact can be achieved quickly, and the positive feedback is stronger. In fact, you really don’t have to worry about it, just follow your own feelings: the first time you practice with Pamela, you will be out of breath after 5 minutes of dancing, then rest for 2 minutes, follow as much as you can, and increase the amount after two weeks of cardio training. ； If you already have the basics of running and playing basketball, it is absolutely fine to just do high-intensity intervals. The key is not to compare yourself with others. Your muscles will be a little sore the next day after training, but it will not affect your normal walking and climbing stairs. That is the appropriate intensity.

Oh, by the way, let me mention the pit of blood and tears that I stepped on: Don’t just do random moves when you come up. Without guidance, you can easily injure your waist and knees. I didn't pay attention to my posture when I practiced lunges before, and my left knee buckled inward. I strained the back of my thigh after two days of practice, and it took half a month to heal. If a novice is afraid of making wrong movements, he can just record a 10-second video on his mobile phone during practice and compare it with the standard movements. For example, when squatting, whether the knees are too far past the toes, whether the back is hunched over, whether the plank is slumped and the hips are raised. You can tell what is wrong at a glance, which is more useful than thinking about it for half an hour. Don’t skip the warm-up and stretching. Spend 3 minutes turning your shoulders and neck and stretching the back of your thighs before each exercise to avoid 80% of sports injuries.

At this point, I would like to mention the issue of fasting aerobics that everyone has been arguing about for a long time: some people say that fasting is more efficient in burning fat, while others say that it is easy to lose muscle due to hypoglycemia. This really depends on the individual's physical constitution. If you wake up in the morning and do 20 minutes of exercise on an empty stomach and you don’t feel dizzy or flustered, then do it. ； If you have low blood sugar to begin with, it’s perfectly fine to eat half a banana and then move on. You don’t have to follow other people’s templates.

In fact, the best thing about home fitness is that you don’t have to worry about other people’s opinions, you don’t have to fight for gym equipment, and you can just wear slippers and pajamas. Don’t treat it as a KPI that must be completed. If you don’t want to do strenuous exercise today, just stand by the window and do 10 minutes of YTWL lifts to improve your rounded shoulders and hunched back, or even just do 5 spine stretches. As long as you take one more step than you did yesterday when you were lying still, you have already won.