Attention should be paid to home fitness

The three most important things to pay attention to when doing home fitness are actually not to blindly follow the movements of Internet celebrities, not to bear abnormal pain, and not to regard "rituals" as a must-have. This is the most practical conclusion that I have come to after practicing at home intermittently for 3 years, going through the pitfalls of knee effusion and lumbar muscle strain, and asking 3 certified coaches and 2 rehabilitation practitioners around me.

Damn, to be honest, who has never tried to slump on the sofa after work to watch a short video, and suddenly saw a blogger dancing and sweating profusely, with the caption "Build your waistcoat line in 7 days", and you got excited immediately, and you started jumping along without changing your slippers? Last year, I practiced for 3 days following a popular "Slimming the waist from scratch" video. The movement required you to lie flat and then swing your legs up and down repeatedly. During the practice, I felt pain in my lower back. I thought it was because my "core is weak, just practice more". It turned out to be so painful that I had to hold on to the wall to put on my socks. Only when I went to the rehabilitation department did I find out that this movement is extremely unfriendly to people with insufficient strength in the transversus abdominis. The failure to exert force depends entirely on the lumbar spine, which is equivalent to exchanging the health of the waist for useless clock time. Now there are two completely different views on follow-up training for novices. One group thinks that novices don’t need to think too much. They should start taking action first. If they choose follow-up training with low difficulty, they will not make big mistakes. ； The other group thinks that novices should first spend three days learning how to engage the core and adjust breathing, and then try advanced movements. In fact, both are correct. If you just want to move your shoulders and neck, you can just pick any stretching video and follow it. If you really want to achieve results without getting injured, take half an hour to watch the basic strength training tutorial. You really won’t suffer.

Speaking of which, I want to complain about the pile of equipment I bought randomly before, including 3 yoga mats of different thicknesses, 5 resistance bands of different pounds, a pair of 10-pound dumbbells, and a trampoline that has accumulated half a layer of dust. Now I only use the thinnest yoga mat to lay on the ground for plank support, and only use the loosest one for the resistance band to open the shoulders. The dumbbells are occasionally used to press the express boxes, and the trampolines are simply piled on the balcony as a clothes drying rack. Regarding whether to buy equipment, the fitness circle has been arguing for a day or two. The "equipment party" believes that professional non-slip mats and support shoes can greatly reduce the risk of twisting the foot and slipping, and the money spent on preventing injuries is definitely worth it. ； “"Barehand members" believe that home fitness is inherently convenient, and you can practice if you have a place where you can stand. My friend who practices street fitness does pull-ups at home against the door frame and hip bridges against the edge of the sofa. He didn't buy any equipment, and his muscle lines are much better than many people who have annual passes and only go to the shower. In fact, there is really no need to worry. If you love aerobics, buy a non-slip mat and wear a pair of old running shoes. It is a hundred times better than stepping on tiles with bare feet. If you want to practice silent squats against the wall and seated stretching, you don’t need to buy any equipment. You can do it standing in the living room. Don’t wait until you gather all the equipment before you start. In the end, you buy a lot of equipment, and your enthusiasm for fitness has long been gone.

The most important thing to remind me is not to bear the pain. When I danced Pamela's fat-burning exercise, there was no cushion when I landed on the burpee. My heel hit the floor directly, and my knee was stung. I thought, "I have only danced for 10 minutes. Keep at it." As a result, I had to hold on to the handrail when I went up and down the stairs the next day. I went to take a film and it was said that there was a small amount of fluid in my knee, which took almost a month to heal. Nowadays, there are two opinions on the judgment of pain. In the fitness circle, they often say "add pain, reduce numbness and stop", which means that delayed onset muscle soreness (DOMS) is no problem, and you can even increase the dosage appropriately. For joint pain, reduce the intensity. If numbness occurs, stop immediately. ； However, the advice of rehabilitation doctors is generally more conservative. They say that as long as it is not the kind of soreness that only occurs 24 to 72 hours after practicing, and as long as there is tingling, pulling pain, or a stuck feeling, stop and rest immediately. If it is not relieved after 24 hours of rest, go see a doctor quickly. Don't insist on saying "you have practiced it properly." After all, no one will correct your movements at home, and the error tolerance rate is much lower than going to the gym.

Oh, by the way, there is also the "fasting fitness" that has been making a lot of noise recently. It is said that exercising on an empty stomach in the morning is twice as effective at burning fat than after a meal. I have tried it before. I danced for 15 minutes on an empty stomach. I almost fell on the yoga mat with dizziness and black eyes. I drank half a cup of sugar water before I recovered. Research on exercise physiology has indeed proven that the proportion of fat energy supply for aerobic training will be higher in the fasted state, but the premise is that you do not have hypoglycemia or anemia, and the training intensity cannot exceed 60% of your maximum heart rate. If you are dizzy without breakfast in the morning, or you are so hungry when you get home from get off work, don’t force yourself to practice on an empty stomach. Put a banana on the bed and drink half a cup of warm milk before exercising, which is much better than practicing with low blood sugar.

In fact, to put it bluntly, home fitness is originally designed to fill the time gap of going to the gym. You don’t have to be so tired, and you don’t have to compete with others for how long you have practiced or how much weight you have used. If you want to move today, you can move for 10 minutes. If you don’t want to move, just stay paralyzed. Don’t push yourself just to post on Moments, and don’t follow others to practice blindly. What suits you is the best.