What is postpartum aerobic exercise? Postpartum slimming is a concern of many women who have given birth to children. Some people will choose to eat slimming products or go on a diet to lose weight in order to restore their original body shape quickly. This method is unhealthy. So what is postpartum aerobic exercise?
What is postpartum aerobic exercise 1 what is postpartum aerobic exercise?
1 is called aerobic metabolic exercise.
Aerobic exercise is called aerobic metabolic exercise, which refers to the exercise that provides energy through aerobic metabolism. It is characterized by low intensity, rhythm, uninterrupted and long duration. This exercise process can increase the absorption, transportation and utilization of oxygen, increase the oxygen consumption of the body, improve the functions of the respiratory system and cardiovascular system, and is especially suitable for postpartum mothers to recover their bodies and exercise.
2. Promote the metabolism of postpartum mothers.
The benefits of aerobic exercise to new mothers' postpartum exercise are wonderful. For example, it can promote the metabolism of postpartum mothers, reduce the pathogenic factors of the body, increase the vitality of new mothers, relieve stress and relax.
It can obviously improve the function of cerebral cortex and cardiopulmonary system, keep the nervous system full of vitality, and help new mothers recover their brain function and physical fitness as soon as possible when they are physically and mentally tired; It can also really burn more fat in the postpartum mother's body and effectively lose weight and shape.
3. Protect postpartum muscle strength
Women's weight gain during pregnancy and even postpartum is caused by the change of lumbar curvature and the elongation of abdominal muscles after childbirth. In addition, changes in pelvic joints and hormones released before birth often cause postpartum back pain. Postpartum physical weakness is not suitable for large-scale activities or strenuous exercise.
4. Restore prenatal physique and body shape.
Aerobic exercise is the main exercise for new mothers. After all, it is restorative training, not reinforcement. Therefore, this kind of exercise to keep breathing evenly is more suitable for new mothers who are relatively weak after childbirth, such as walking fast and pedaling horizontal bicycles. This can improve metabolic rate, reduce fat and restore prenatal physique and body shape. Spinning, running, swimming and other high-intensity aerobic exercises are best carried out under the guidance of a coach.
What are the postpartum aerobic exercises?
1, go home and climb the stairs every day
New mothers insist on climbing stairs every day, which can effectively increase cardiopulmonary function and lower limb strength, and can effectively consume excess calories. According to statistics, going up stairs consumes about four times more calories than walking, about 29% more than running at ordinary speed, and the incidence of heart disease is 25% lower than that of ordinary people who climb stairs more than five times a day.
Go for a brisk walk when you are free.
After a busy day, the new mother can give herself some time to exercise and enjoy and take a brisk walk. One is to adjust the respiratory system and blood circulation system, and the other is to maintain the flexibility of joints. If the new mother walks 4000~5000 meters every day, the body can consume 300~320 kilocalories.
Step 3 jump rope game
Most new mothers played skipping rope when they were young, so let them experience the fun of childhood again. Skipping rope is a multi-functional and whole-body fitness exercise, focusing on the synchronous movement of limbs. Can exercise jumping ability, endurance and physical coordination. According to the test, skipping rope 15 minutes consumes the same amount of heat as playing three rounds of tennis or walking 2200 meters quickly.
Benefits of postpartum aerobic exercise
1, restore the physical strength consumed during childbirth.
Proper and reasonable exercise can promote the digestion and absorption function of the new mommy, restore the physical strength consumed during childbirth in time, and help shape the body.
2, can promote blood circulation
Proper exercise after delivery can promote blood circulation, increase the oxygen content in the blood, eliminate the fatigue and discomfort of the body, keep full of energy and feel comfortable.
3, can improve immunity
Proper exercise can promote the metabolism of the body, not only enhance physical fitness, but also improve immunity.
4. Eliminate uncontrollable overflow urine.
Practicing pelvic floor muscle contraction, doing as much as possible every day, helps to eliminate uncontrollable overflow urine. If the vulva is sutured during delivery, strengthening pelvic floor muscle training is also helpful for wound healing.
5, improve blood circulation
Prevent leg swelling and improve blood circulation. Bend your feet up, then bend your ankles down. You can practice at any time. Postpartum aerobic exercise is not only conducive to the recovery of bodybuilding, but also conducive to the rapid recovery of physiological functions of pregnant women, so that all aspects of body and mind can quickly return to normal. It can reduce venous thrombosis and pulmonary complications, help restore bladder function and reduce urinary retention.
What is postpartum aerobic exercise 2 1, health express?
Aerobic exercise makes human muscles get ten times more oxygen than usual, thus promoting human metabolism, reducing carcinogens and pathogenic factors, increasing vitality, relieving stress and relaxing body and mind. The most suitable busy person to be a mommy.
Step 2 delay aging
Obviously improve the functions of cerebral cortex and cardiopulmonary system, keep the nervous system full of vitality, increase the amount of anti-aging substances in the body, and delay the aging and degradation of physiological functions of muscles, hearts and other organs.
Step 3 burn fat
Convenient and easy to adhere to aerobic exercise can help the body to be in an "aerobic" state, thus really burning more fat in the body. If you combine aerobic exercise with reasonable food arrangement, you will not only lose weight successfully, but also lose weight and don't hate rebound!
4. Wake up and cheer up
Aerobic exercise is the confidant of mental workers. When you feel tired, running outdoors can restore your brain function to 58%, but if you don't exercise and take medicine, your brain function can only be restored to 40-50%.