The classic project of home gym, now many people will go to the gym to exercise, but some people are usually busy, so the home gym is also very popular, and many of them are suitable for doing at home. So what are the classic projects in the family gym?
Classic project of family gym 1 How much exercise does it take to climb stairs?
The reporter found at the health and nutrition exhibition that many citizens are eager to get free online physical fitness assessment. A male white-collar worker in his thirties complained: "I am engaged in the IT industry, and I have to work overtime until the evening every day 10. Even if you have a fitness card every year, you can't use it several times a year. "
However, the field staff put forward another fact, which proves that physical activities in daily life can also achieve sports effects. After the staff input the data index of a man weighing 150 kg into the computer, the computer immediately calculated his energy consumption as 202.25 kcal by climbing the stairs for 20 minutes every day.
Professor Chen Peijie, assistant dean of Shanghai Institute of Physical Education, said: "Under normal circumstances, the energy consumption of fitness activities every day is about 200 kilocalories, which can produce good fitness effects. If you don't go to the gym, just climb the stairs. "
Mopping the floor and dancing ballroom dancing have better fitness effects.
According to the national statistical standard of "sports population", that is, exercise for 30 minutes three times a week with moderate intensity, the proportion of "sports population" among men aged 35 to 39 in this city is only10%; Among women before the age of 40, the proportion of "sports population" is only 7%; However, among the elderly after 50 years old, the proportion of "sports population" is as high as 45%. {Page}
Exercise is not strenuous exercise in the gym.
Many young people think that exercising in the gym is strenuous exercise, but this is actually a misunderstanding. Professor Chen Peijie pointed out that in the United States, citizens regard walking to the supermarket to buy things, riding a bicycle, leaving the parking lot 1 km from the company, walking to the company after getting off the bus, taking the stairs instead of taking the elevator, etc. as walking. As the most basic "daily exercise", the most common housework in daily life is also a good way to exercise.
The reporter found on "Physical Fitness Online" that housework such as mopping the floor can be converted into daily physical exercise to calculate whether the daily exercise is up to standard. In addition, it is also mopping the floor. It is more laborious and energy-consuming to mop the cement or stone floor than to mop the wood floor. In addition, ballroom dancing and playing Mulan Boxing are both sports activities integrated into life, which are not only interesting, but also effective. According to the network evaluation, it is also social dance, and dancing fast-paced dance can exercise heart and lung function better than dancing slow-paced dance; Men consume more energy in the process of ballroom dancing.
Instead of "making up exercise" all the time, it is better to exercise more now.
The reporter learned that at present, chronic diseases have become the main cause of death of urban and rural residents in China, and the proportion of chronic diseases in urban and rural areas has reached 85.3% and 79.5%. According to the data of the Ministry of Health, about 300 million people in China are overweight and obese, and many of them have a "beer belly" in their thirties. Unreasonable diet and insufficient physical activity are risk factors for many chronic diseases. In addition, the number of sub-healthy people in China also accounts for about 70% of the national population.
Professor Chen Peijie suggested that if you exercise more when you are young, it is better to make up the "physical education class" when you are old. The public can calculate whether the daily exercise is up to standard according to the online physical fitness test. If you are overweight or obese, you should also increase the amount of exercise appropriately and strive to consume more than 400 kilocalories a day; After the weight reaches the standard, the daily fitness consumption will be maintained at around 200 calories; If you overeat, you will consume the extra heat energy of extra meals.
Classic project of "home gym"
Professor Zhang Chunhua, a postdoctoral fellow at the School of Physical Education, Shanghai Institute of Physical Education, advocated the concept of "home gym". Citizens can use the gap between watching TV advertisements to do some upper limb exercises; Do some bed exercises when getting up and before going to bed; Use handrails to do some stretching and leg press exercises on the balcony; Wash your car and wax yourself; Push the stroller for the children and play parent-child games.
Classic Project 2 of Family Gym: Design Points of Family Gym
Space Choice of Family Gym Design
Family gyms have certain requirements for area. If the room area is not very large, you can consider designing the gym in the sun room. The sun room is a place with good lighting and ventilation conditions, which is very suitable for sports. For families with basements, it is a very good choice to design the gym more spacious, both in terms of fitness and aesthetics.
Sound insulation measures in the design of family gym
If your family has already bought fitness equipment such as treadmills, you need to do some sound insulation to avoid disturbing others during exercise.
When decorating the gym, some humanized designs can be used to reduce the interference of fitness noise to the neighborhood by using softened sound insulation materials, which not only meets personal needs, but also does not disturb the daily life of the neighborhood. Can be said to be a good way to kill two birds with one stone.
Corresponding requirements of home gym design
In the design of home improvement gym, we should also consider the corresponding needs. When setting up a home improvement gym, you should buy the fitness equipment you need according to your own needs or hobbies. Different people have different needs for family fitness, so it is best to choose according to their own needs on such issues, so as to better meet their own needs.
Adjacent space in the design of family gym
Designing a family gym has certain requirements on the room area. Family gyms should have the function of adjacent spaces. For people who have a certain foundation in room area, there is no need to worry about this problem.
If the area of your home is not too big and the owner likes to keep fit, you must consider this problem. When setting up a home improvement gym, we must pay attention to the function of the adjacent space of the gym. The gym should be set in the dynamic indoor space as far as possible, and it is best to avoid quiet areas like the elderly room, the baby room, the study room and the bedroom.