home aerobics

For the 90% of ordinary people who have no time for exercise and no need for professional training, home aerobics is currently the lowest threshold, the highest error-tolerance rate, and the easiest daily exercise option to stick to.

I have been dancing on and off for almost three years. I initially followed the trend and got a fitness card for two years. I went less than ten times in total. Each time I had to change equipment, carry a toiletry bag, and spend half an hour traveling back and forth. I was too lazy to move just thinking about it. Nowadays, the yoga mat is laid directly next to the sofa. When you get home from get off work and you are exhausted, you can stand up and dance for 20 minutes after taking off your coat and put on slippers. When you get a little sweaty, you can take a shower. The preparation cost is almost zero, and the probability of persisting is much higher than going to the gym.

Of course, there are a lot of controversies. My friends from different circles have very different opinions. Friends who do strength training have always looked down on home exercises, saying that without progressive weight-bearing, it is impossible to build muscles at all and it is a waste of time. This is actually true. If your goal is to develop clear abdominal muscles and biceps, or to prepare for a marathon or a bodybuilding competition, then the intensity of home exercise cannot keep up. It is not intended for professional trainers. Friends who do rehabilitation often remind them that many people don’t read the movement prompts in jumping exercises. They buckle their knees in and hit their heels. The core is loose and depends entirely on the force of the joints. After two months of jumping, they will develop patellar tendinitis. This is also a real clinical case - but this is essentially the cause of irregular movements. Just like running with incorrect posture can also injure the knees. You can’t directly classify running as a harmful exercise, right?

I have been through a lot of pitfalls myself. I first followed Pamela's high-intensity fat-burning exercises and got high while dancing. When I woke up the next day, my knees hurt for three days. I went to the hospital to see a rehabilitation practitioner and found out that I had knee hyperextension. I danced blindly without adjusting my movements. It was strange that it didn't hurt. Later, I figured out how to do it. People with different needs have completely different ideas for choosing aerobics: Friends with a large base weight should not try the models with continuous jumping. Start with Sister Jo's low-impact walking aerobics. The feet do not leave the mat during the whole process, and the heart rate is stable at around 120. The fat burning efficiency is not bad and it does not hurt the joints. ； I usually have shoulder and neck pain after sitting for a long time. I can find a 10-minute shoulder and neck relaxation exercise. I can do it while sitting down while working. I danced for half a month, and my bags were all gone. ； If you want to add some strength training, hold two 500ml mineral water bottles filled with water and follow the movements. The effect is much better than doing back and arm exercises with bare hands, and you even save money on dumbbells.

It’s interesting to say that I used to think that aerobics was only for young girls. Last year, my mother was diagnosed with mild synovitis. The doctor asked her to practice more leg muscles. She found it troublesome to go downstairs to dance square dance, so I found her a joint-friendly aerobics for the elderly recommended by the State Sports General Administration. There was no jumping in the whole process. , mostly movements such as raising her legs, turning her waist, and expanding her chest. She now dances for 40 minutes every day after lunch. The doctor at the last review said that her quadriceps strength has improved and the frequency of knee pain has been reduced by half. Now she is dragging old sisters in the community to dance with her Pad, and she is more active than me. My brother was quarantined at home during the epidemic. He danced with his girlfriend for two months. His moderate fatty liver disease was gone. Now he still dances for 15 minutes before going to bed every day. He said it is more effective than drinking soothing and brain-boosting liquid, and falling asleep after touching the pillow.

There is really no need to make exercise something particularly serious. You have to wear professional clothes, go to professional venues, and practice for as long as you want. Now I watch TV dramas and stand up to play two songs when I watch commercials. I have never calculated how many calories I have consumed. Anyway, I have not gained weight in the past three years, my blood lipids and blood sugar are normal during physical examinations, and the shoulder and neck pain I suffered from every day rarely comes back. For ordinary people, being able to move in fragmented time is better than anything else. You’ll know if home aerobics is good or not in just two weeks. It doesn’t cost much anyway, right?