How long does it take for home exercise to be effective?

As long as you can maintain effective training for more than 30 minutes 3-5 times a week, and cooperate with a relatively healthy diet and rest, most people will feel obvious changes in physical fitness and condition in 2-4 weeks, and can see visible changes in appearance in 3-6 months. Of course, this time is never a standard answer, and the difference in physical effects between different people can vary by several months.

There are friends around me who say they don't get out of breath when climbing stairs after just one week of training, and there are also people who complain about no change after two months of training. In fact, it's not that fitness is useless, it's that everyone's definition of "effect" and the state of daily training are not in the same dimension at all. A while ago, I took my neighbor sister downstairs to practice. She used to rest for half a minute when she went up to the fifth floor. She followed Station B every day to do 25 minutes of low-intensity aerobics and 10 minutes of silent squats against the wall. After only 12 days, she told me that yesterday she went up to the 8th floor without gasping for breath. This is a real effect for her. What you want is this kind of feedback of improving physical fitness and not feeling heavy. The results are really fast. Even after practicing for three or four days in a row, you can feel that the shoulders, waist and abdomen that have been stiff for a long time have been relaxed a lot.

If the effect you are talking about is a dimensional change such as a waist circumference that is two centimeters smaller and jeans that can be loosened by half a finger, then you really have to wait until 3 weeks later. After all, fat consumption has a cycle. The few calories you consume by practicing twice occasionally can be fully replenished with a meal of fried chicken and milk tea. I used to have a colleague who danced for 40 minutes just thinking about it. Every once in a while, she would go out to eat hot pot and barbecue with her friends. After two months of training, she got on the scale and gained a pound. Then she turned around and told me that home workouts were all a lie. Do you think this can be blamed on the useless training?

If what you want is a big change in appearance such as clear waistcoat lines and obvious muscle lines on the arms, it will take at least three to five months to start. After all, the speed of muscle growth is there. An average healthy male can only grow 0.5-1 kg of pure muscle per month at most. Women can grow half as fast. Those with high body fat must brush off fat first. There is no point in hurrying. I used to practice my waistline line that can be seen without having to suck my belly. My body fat dropped from 26% to 21%. I fixed core training 4 times a week. It took me a full 4 and a half months to achieve my goal. People who say on the Internet that they can get their waistline line in 7 days, either their body fat is so low that the line is almost visible, or they were edited through photoshopping. Don’t take it seriously.

To be honest, you really don’t need to worry about how long it will take to get results. The feeling of relaxation and less anxiety every time you finish training is the immediate feedback that fitness gives you. Always looking at the scale and size will make it easier to lose control. Moving is better than lying down.