How to arrange a training plan for home fitness

In fact, home fitness does not need to copy those standardized plans on the Internet for "training to achieve the vest line in seven days" and "losing ten pounds in four weeks". The core logic is to first anchor the lowest intensity that you can maintain without any effort, and then slowly adjust it according to your needs. A plan that can be executed continuously for two weeks is a good plan for you.

When I first wanted to practice at home, I saved no less than 20 training schedules from bloggers. On the first day, I was asked to fast for 40 minutes and add 20 minutes of strength. I struggled to get up and practiced once. The next day, my whole body hurt so much that I couldn't get out of bed, so I rested for half a month. Later, I slowly found my way out.

If you are a 996 office worker, you only have half an hour to spare after taking a shower at home. There is really no need to forcefully perform shoulder, back, and leg training. Just do 20 minutes a day. First, move your shoulders, neck and knees for 5 minutes, and then squat, push, and pull for 10 minutes. Do three or four sets of each of these compound movements, including squats, kneeling push-ups, and resistance band rowing, and stretch for the last five minutes. I practiced this way when I was working on a project last year. After two months, I have not lost any muscles, and the back pain caused by sitting for a long time has been relieved a lot. If you have plenty of time and can spare one hour each time four or five times a week, then you can arrange it as you like. My best friend is now a freelancer. She does upper body and core exercises every Monday, Wednesday and Friday, and does glutes and legs plus half an hour of low-intensity aerobics on Tuesday, Thursday and Saturday. She lies down and rests on weekends. After practicing for more than half a year, her hip line has been lifted by two centimeters, and her vest line is also very clear. By the way, you also need to consider the environment at home. If you live in an old house with poor sound insulation and there are elderly and children downstairs, don’t forcefully arrange fat-burning exercises with jumping. Just switch to low-impact aerobic and static strength training without jumping. There was a mother with a baby living downstairs in the house I rented before. I didn’t know how to dance Pamela for two days at first, and people came to my door twice. Later, I switched to kneeling push-ups, squats against the wall, and seated rowing. I sweated even during the exercises, and I never complained again.

There has been a debate in the fitness circle about whether to buy equipment for a long time. I know a big man who does freehand fitness. He has practiced at home for three years without buying any equipment. He just relies on the door frame to do pull-ups and mineral water bottles as weights. Now his chest muscles are well defined and he can do 16 pull-ups in a row. He always says that as long as you can achieve progressive overload, you can achieve the same results with bare hands.； But another friend of mine who wanted to build up her buttocks started doing glute bridges with bare hands, but she couldn’t feel anything until she did 50 at a time. Then she bought a 15kg kettlebell, and within half a month she felt the soreness and pleasure of exerting force on her buttocks. She said that her efficiency at least tripled with the addition of weight. In fact, there is really nothing right or wrong. If you want to move around and stay healthy, you can do it with a yoga mat or even bare feet on the carpet. If you want to increase your strength, slowly add some small equipment such as kettlebells and elastic bands. It is much more cost-effective than getting an annual pass.

Some people are confused about whether to practice aerobics or strength training at home first. Those who want to lose weight quickly think that aerobic effects are faster. Jumping for half an hour a day and exercising for two weeks can lose three or four pounds. Those who prefer strength think that they should increase their muscle mass first. If their daily consumption is high, they can maintain it without deliberately dieting. Regarding weight, both ideas are fine. If you like the feeling of sweating out after training, arrange more aerobics. If you enjoy the sense of accomplishment when push-ups increase from 5 to 20 at a time, focus on strength more. You can even mix it up. Do aerobics today and strength tomorrow, whatever makes you feel comfortable.

To be honest, home fitness is all about the convenience of not having to travel and having flexible time. Don’t put too many shackles on yourself. If you are in good condition today, practice for 10 more minutes. If you are too tired to move tomorrow, do 5 minutes of stretching. It is better than just lying down and not moving after setting a perfect plan, right?