Postpartum fitness aerobic exercise can help you. After women give birth, the changes of physique and hormones are the main reasons for many women's postpartum weight gain. Finding ways to lose weight after childbirth has also become their goal. Postpartum slimming is not a simple matter. Let's take a look at the help of postpartum body shaping aerobic exercise for you.
Postpartum body shaping aerobic exercise helps you 1 aerobic exercise is called aerobic metabolic exercise, which refers to exercise that provides energy by 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.
Aerobic exercise is good for mother's postpartum recovery.
Promote metabolism
Reduce the pathogenic factors of the body, so that mothers can increase their vitality, relieve stress and relax. It can also significantly improve the functions 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 in the case of physical and brain fatigue.
improve immunity
Proper exercise can not only promote the metabolism of the body, but also enhance physical fitness and improve immunity.
Body remodeling
Aerobic exercise can really burn more fat in the postpartum mother's body and effectively lose weight and fitness.
Promote blood circulation
Proper postpartum exercise can promote blood circulation, increase the oxygen content in blood, eliminate physical fatigue and discomfort, and keep the spirit fresh and comfortable. It can also reduce venous thrombosis and pulmonary complications, help restore bladder function and reduce urinary retention.
Postpartum aerobic exercise suitable for mothers
0 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.
02. 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, which is close to the goal of losing weight. Why not ~
03. Postnatal yoga
Yoga is a healthy exercise. Postpartum mothers learn postpartum yoga exercise, which not only contributes to the recovery of the body, but also makes the out-of-shape figure slim and charming. Postpartum yoga has special exercises for different parts, which is very suitable for postpartum mothers.
04. Swimming
Swimming is to overcome the resistance of water rather than gravity, and muscles and joints are not easy to be damaged, which can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is an exercise with remarkable weight loss effect.
What is aerobic exercise?
Knowing aerobic exercise is to be good friends with aerobic exercise. Of course, we must first understand its charm! Aerobic exercise, also known as aerobic metabolic exercise, refers to the exercise that provides energy through aerobic metabolism, which is characterized by low intensity, rhythm, uninterrupted and long duration. This exercise can increase the inhalation, transportation and utilization of oxygen, increase the oxygen consumption of the body, and improve the functions of the respiratory system and cardiovascular system.
Postpartum fitness aerobic exercise helps you 2. Outdoor sports such as brisk walking, brisk walking, jogging, running, mountain climbing, boating and cycling, as well as various aerobic exercises accompanied by music, or using some sports equipment, including rowing machines, treadmills or in-situ bicycles, are all forms of aerobic exercise.
So mommy can choose several aerobic exercises according to her own preferences and time, and match them with each other. Diversified fun will be your motivation to stick to it!
Wonderful aerobic exercise
How's it going? Do you have a good impression on aerobic exercise and then enjoy its wonderful five benefits, which will definitely make mothers willingly become "aerobic" fans!
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%.
5. Fast and exciting
Aerobic exercise is a shortcut to actively restore physical fitness. When you are very tired, if you join an exciting health group to exercise, you will be full of emotions and relaxed.
6, high temperature yoga
Also known as Bikram Yoga, it is very strict with the venue and temperature. Practitioners should practice 26 basic postures in a high temperature environment of 38℃ to 42℃. High temperature environment replaces a lot of hard exercise, even if you don't do any exercise, you will sweat, 10 minutes later.
It has a good effect on weight loss, detoxification and body shaping, and is a popular innovative exercise method at present. So many stars rely on Bikram yoga to lose weight, and more and more people in China try this yoga system.
7. Pilates Fitness Method
A static slimming project has absorbed eastern and western cultures. The training of adapting strength to heart emphasizes the integration of body and mind during practice, completely shapes the muscle curve of waist, abdomen and buttocks, beautifies the body and enhances the ability of control, flexibility and coordination. Because this kind of exercise pays attention to control, stretching and breathing, it is very helpful to shape the key parts of women's waist, abdomen and buttocks, so it is more suitable for women's requirements for physical beauty in real life.
Postpartum slimming is the biggest problem for new mothers. Postpartum slimming should not only master the correct methods, but also pay attention to the golden time of postpartum slimming and the rationality of life and diet, so as to achieve the goal of slimming faster and better.