What is the order of home fitness?

For the vast majority of ordinary home fitness enthusiasts, the least error-prone and most adaptable sequence is to do dynamic warm-up first, then complete the core training content of the day, and finally do static stretching and relaxation. This is a common logic that many people have gradually developed after stepping on the pitfalls of strains and low training efficiency.

When I first started practicing at home, I found it particularly troublesome to warm up. I always thought it was a waste of time, so I started doing shoulder presses with 2kg dumbbells. I didn’t even do two sets before I felt pain in my shoulders and neck. It took me five full days to get better. Later, I learned that warm-up is not just about swinging your arms to make up for the count. You have to walk according to the training content of the day. If you plan to train your glutes and legs today, you should first do 3 minutes of high leg raises, a few sets of side steps, and a few dynamic lunges and leg presses to open up your hips, knees, and ankles. This will reduce the stickiness of the muscles. No matter whether you do squat jumps or deadlifts with dumbbells, it will not cause problems.

When it comes to the arrangement of core training, many people are stuck on the order of strength and aerobics. In fact, there is no standard answer to this question. It all depends on your training goals. If you have saved up money for a long time to buy dumbbells and want to develop some obvious muscle lines, then you must put strength training first. At this time, you have the most energy, you can perform standard movements, and you can bear the weight. If you run for half an hour first, your legs will be so weak that you cannot even squat, and the effect of training your glutes and legs will be half. But if you just want to lose fat and lose weight, and your heart and lungs are weak, it’s okay to put low-intensity aerobics first. I used to accompany my sister to lose weight at home. She would step on the elliptical machine for 20 minutes every day, warm up her whole body, and then do 20 minutes of small dumbbell exercises. She lost 11 pounds in more than two months, and there was no sports injury. There is no need to adhere to the rigid rule that "strength must come before aerobics" mentioned on the Internet.

After all the training is completed, don't rush to get an ice drink as soon as you slump on the sofa. Just leave five or six minutes for static stretching. I always skipped this step before. After practicing, my back was so tight the next day that it was difficult to turn my head. Later I learned that stretching does not take too long. Focus on stretching which part you have practiced. Hold each movement for about 30 seconds. A slight stretching feeling is enough, and you don’t have to strain until you gasp in pain. This can not only relieve the delayed onset muscle soreness on the next day, but also help the muscles slowly restore their stretched lines. If you plan to do 10 minutes of fun exercises and walk around the house twice that day, then it doesn’t matter if the warm-up coincides with the movements at the beginning. You don’t have to go through the process separately for more than ten minutes. Originally, home fitness was meant to be convenient and flexible, so there is no need to be too dogmatic. Being able to stick to it is better than anything else.