Postpartum Fitness Training Ideas
Moms to be can always benefit from regular physical activity. The type of exercise one should opt for along with the duration and intensity of exercise will depend on her background. It is important to choose activities that utilize large muscle groups in rhythmic contractions that can be performed continuously. The following are brief descriptions and types of routines that any new mom can utilize.
Aerobic Training:Low-impact activities such as walking, cycling, jogging and water exercise (for example, swimming, light jogging and water aerobics) are recommended during the first few months postpartum. Water aerobics and jogging can be performed in waist- to chest-deep water, with the arms being utilized. Regarding your Training Heart Rate, it should be in the range of 135–150 beats per minute or 23–25 beats per 10 seconds. Start at the lower rate, and increase to the higher over about a 1-month period. The duration of training in should be kept at about 20–45 minute sessions. If limited on time or on days when strength exercise is also performed, a 20-minute duration is adequate as it provides the minimum threshold necessary for cardiovascular training to affect your body. Longer durations are more beneficial for weight control purposes. Try to workout 3–7 days per week. Start at 3 days/week, and increase to at least 5 over a month period. Daily workouts are important for weight loss. The use of a weight loss product like
SlimQuick for Women can be a great addition to any training program.
Resistance Training:Resistance training may prove beneficial for pregnant women. Areas most affected during pregnancy are the back, abdomen, chest, arms, shoulder, legs, calves and hips. Women tend to put on weight in and around these body parts. Pay special attention to signs of fatigue; reduce the resistance; decrease number of repetitions, but increase sets and use good biomechanics to avoid pain. Certain modifications might need to be incorporated into your workout routine dependent on what your body can withstand.
Avoid any exercise that arches the lower back, rotating the body without bending knees, bicycling using shoulder stand, and sit-ups with straight legs. Abdominal and pelvic floor exercises should be performed as part of the routine and repeated throughout the day. A good, stable posture should be maintained throughout the movements. It is recommended that 8–10 different strengthening exercises utilizing the major muscle groups be done at least twice a week. If a machine on which resistance can be adjusted is used, the setting should be heavy enough to allow at least 8–12 repetitions, depending on the exercise. With any resistance program I recommend using
Tight Curves Protein which is a protein supplement designed for womens needs.
Flexibility Training:Stretching needs to be an integral part of any woman’s postpartum fitness regime. Stretching large muscles before vigorous exercise prepares the body for strenuous work. Stretches should be done in a slow manner- never overstretch and avoid bouncing movements. The muscles needing the greatest attention are those that may get shortened during pregnancy and may include those of the lower back, hip flexors, chest, hamstrings, inner thighs, and calves. Best results are achieved when flexibility exercises are done following the aerobic phase of any workout and before strength exercise. Each of the positions should be achieved by slow movements and held at a point short of stretch pain for 15–30 seconds. Through deep slow breathing and concentration, the muscles are allowed to relax. When tension has subsided, the stretch angle can be increased slightly. A less flexible person should not feel pressured to bend farther than her own limitations allow since injury could and often does occur. Last but not least, make sure you incorporate a multi-vitamin like
Tight Curves which is also designed for what a woman needs.
Always note that a consistent regular regimen of physical exercise, coupled with eating a healthy diet (which depends on the individual) may be undertaken prior to, during and after pregnancy only after seriously consulting your gynecologist and physicians.
