Latest home fitness guide

The latest core logic of home fitness in 2024 is not to assemble a complete set of equipment and carry out high-intensity training for an hour, but to adapt to the home scene with a low threshold and high sustainability combination plan - the per capita monthly cost does not exceed 50 yuan, and a cumulative 90 minutes per week can reach the adult moderate-intensity activity standard recommended by the WHO, and the effect is not inferior to that of an annual gym membership.

To be honest, I went through a lot of pitfalls in the past two years. I followed the trend and bought a spinning bike worth more than 2,000 yuan. I have been hanging clothes for almost a year now. Later, I went to have dinner with a friend who is doing exercise rehabilitation at Beijing Sports University. He said that this is a typical example of me applying gym logic to my home, which is completely unnecessary. The core advantage of the home scene is flexibility. There is no need to be bound by the rules of "must wear sportswear, must lay out a yoga mat, and must practice for 40 minutes."

If you don’t have any exercise foundation, but just want to relieve shoulder and back pain from sitting for a long time, you can do it without equipment. You can do it on bed, sofa, or dining chair. Now every day when I wake up, I don’t touch my phone. I lie down and do 3 sets of dead bugs, each set is 12 times. The lumbar spine can be fully relaxed while keeping the core in. After trying for three months, the lumbar muscle strain that I had suffered for more than half a year no longer hurts. You don’t have to sit all the time when holding an online conference. You can stand behind the camera and quietly do squats against the wall for 2 minutes at a time. Do 3 groups. The front of your thighs will be sore and hot, but your knees will not be as stiff as before when you get off work.

If you have requirements for your body shape and want to gain some muscle, there is no need to move heavy weights to your home. Now there are two groups in the circle. One group thinks that it is enough to use readily available items at home. A 2L mineral water bottle filled with water and a 5kg rice bag are enough for shoulder and arm training without spending a penny. ； The other group advocates spending 30 to 40 yuan to buy a pair of adjustable plastic-dipped dumbbells, with an adjustable weight of 1-5kg. They are small and do not take up space when placed next to the sofa, saving the trouble of having to find a mineral water bottle every time you practice. There is no difference between the two ideas. Whichever one is more convenient for you is the best method.

Speaking of this, I have to mention the issue that has been discussed on the Internet before: "Should home fitness be combined with live streaming?" I have tried both. Last year, I danced with Liu Genghong for a week, and my knees hurt for three days. Later I found out that my arches were low, and my landing cushioning was not right when I jumped. The rhythm of the live broadcast was too fast and I didn't even bother to adjust my movements. Later, I changed to the recording and broadcasting to adjust the speed to 0.8 times. I made sure that the force felt right in each movement before continuing, and the practice became very comfortable. But my colleague has the kind of character that just sits there without being pushed. He danced with the live broadcast for half a year and actually lost 20 pounds. So there is really no standard answer to this matter. If you are afraid of getting hurt, just slow down and control your own rhythm. If you need the atmosphere, just follow the live broadcast. Don't listen to what others say is good and just do it.

Speaking of pitfalls, I have spent at least two thousand dollars on home fitness in the past few years. What I want to advise you most is not to buy useless equipment. About the abdominal muscle wheels, abdominal fitness machines, and fat-slinging machines, nine out of ten that I bought are unused, especially the fat-slinging machine. My mother bought one after following the trend and said that it can help you lose weight while standing. After using it for half a month, my waist hurt. Later, after reading the rumors refuted by the General Administration of Sports, I realized that passive vibration cannot achieve the effect of fat reduction at all, and can easily damage soft tissues. It is purely IQ tax.

By the way, another hot trend recently is gamified fitness. I just tried a friend’s body-sensing boxing app last week. Just punch at the TV. There is also a ranking list. After playing for 20 minutes, my back was completely wet. I didn’t feel tired at all. It was much more comfortable than running 3 kilometers before. After all, home fitness doesn’t have to be hard, it’s the best way to keep fit while having fun.

If you are a heavy person, don't do aerobics as it will put too much pressure on your knees. My uncle weighed 200 pounds before, and the doctor asked him to lose weight. He started doing aerobics, and after two days of dancing his knees were so swollen that he couldn't walk. Later, he changed to doing ankle pumps and leg lifts every day while watching TV on a dining chair. He lifted for 10 seconds at a time, 200 times a day. He lost 12 pounds in three months, and his blood pressure dropped a lot. Taking things slowly is better than anything else.

In fact, after all is said and done, the core of home fitness is never how expensive the equipment you use or how difficult the movements are, but whether you can incorporate it into your daily life. If you are in good condition today, practice for 20 minutes. If you are in bad condition, do 5 minutes of stretching. You can even stand up and take two steps to pour a glass of water. Don’t set too high KPIs for yourself. The best method for you is to stick to it.