No matter you are the new mother full time at home, or in the busy work, is an ideal way of exercise by walking;Whether you like a treadmill exercise in the gym, or like to walk in the park or the neighborhood, as long as the choice suits own walking workout, go after the excess fat on the body is not very hard.
You really can walk to achieve the effect of fitness?Of course, walking is one of the best forms of exercise.If a man who often movement began to walk 20 to 30 minutes a week, adhere to a few weeks, his health is likely to have greatly improved.
While walking jogging is better than the consumption of energy, but generally we can insist on it a bit longer, that also can achieve the effect of exercise, and walking over a long period of time more likely to be injured than smaller runners.
, of course, some people find walking for a long time will be very boring, but, if you and your baby, husband, or any other familiar mother together, the feeling will be different.
New mother outdoor fitness plan on foot
To work in child care and extrusion sweating it half an hour to do exercise, it's very difficult for my mother.Here is a good news for you: you don't need to find out chunks of time to do sports in a day, and as long as you spare me a few gaps do some explosive movement, can achieve the goal of weight loss and exercise cardiovascular.
"Three times, each time ten minutes' walk of exercise was just as effective as continuous exercise for 30 minutes," the university of Virginia professor of exercise physiology Glenn Gaesser said Dr."The key is you have to as often as possible in each period of time consumption of heat."In order to lose weight, Dr Gaesser suggestion, 200 minutes of exercise per week.As long as you persevere, you will be able to subtract 3.5 kg within six months.
New mother, of course, in addition to find old slim figure, there is a lot of things to do.Walking can help you relax and relieve the mood of postpartum depression.If let the husband take time, let her go for a walk with you, the effect will be better.If you want to know his speed, and through the distance, you can buy yourself a cheap pedometer.Designed for new mothers below 4 kinds of walking exercise method, you can choose according to his mood at that time.
Note that if your baby is very small, his body is not good development, his neck is not good to hold the head, this time only use the straps are not safe, it is better to use both hands hold the head of the baby, let him more secure.At this time doesn't suit with a baby in the following exercise.Usually 5, and 6 months after the baby's body development is strong, at this time to go out can be relieved.
1. The sectional
The quantity of heat that use up: 80-100 CARDS / 10 minutes
With the baby?Put baby cart pushing, or with straps back to her chest, or you can act alone.
Exercise: the characteristics of this method is divided into two kinds of speed.One minute you can use the relatively brisk pace (5 minutes/km).2 minutes into a very fast pace (4 minutes/km).You in a minute on the kind for a period of time to switch back and forth pace.
Body key: when you turned to a brisk walk, your steps is smaller, faster frequency, not to exceed big step.If you are walking alone or put the baby back to his chest, you swing your arms can be used to drive the pace of acceleration.Anyway, in the slow pace of time, don't put speed too slow.
Tip: if you don't want to always watch to calculate time, you can use the number of pole to time.This method is very simple, every past 5 wire pole, you can convert pace.(in spite of this, you should have a clock tool, in order to master 10 minutes of exercise time.)
2. As the type
The quantity of heat that use up: 100 CARDS / 10 minutes
With the baby?Can take the baby, but it is better to cart, because the baby back to his chest can affect your speed.Or do you exercise alone, so you can swing the hands, and burn more calories.
Exercise: this exercise should be performed on flat ground, how fast you can go more quickly (4-5 minutes/km), keep for 10 minutes.Your breathing will accelerate, but this will not affect you say some short sentences.
Key: the body lift head, shoulders relax down.Along the heel first, and then by the arch transition to the feet.If you're pushing a cart, don't slouch, body straight, hands gently hold handlebar.If you exercise alone, around (not) before and after swinging arms and elbows bent clamp, swinging hands don't over your shoulders.
Tip: pay attention to travel frequency, so it can maintain speed.Two watched the distance ten step ahead, if something gets in the way, you can be found as early as possible.
3. Meditation type
The quantity of heat that use up: 40 CARDS / 10 minutes
With the baby?With, of course, your baby would like to walk in this quiet way.Before using the straps or cart.
Exercise: the main purpose of this exercise is not allow you to burn calories, but to help you to relax, to help you dozen spirit.With the pace of you feel comfortable.If you put the baby back to his chest, his arms can naturally droop.In the process of walking you can compose, put aside all the pressure.
Key: the body when you put the baby back to his chest, don't hunch over.You can use both hands to live straps from below, it can reduce the back, neck and shoulder the load.
Tip: to enter a state of meditation by breathing.You can appreciate the scenery around, while balance to breathe, breathe in through your nose for 4 seconds, and then breathe out by mouth.If you have extra time, but also enjoy the baby, you can to 20 minutes, it could double heat consumption.
New mother gym exercise plan on foot
Some people like to use the treadmill exercise in the gym, also some people buy their own treadmill exercise and ready for the entire family treadmill does have many advantages.Like to go to the gym is needless to say, if yourself have a running machine, don't give yourself looking for an excuse for don't have time to go to the gym.And when the exercise, you can use the treadmill design different fitness plan, it can tell you how far, how long did movement, consumes much energy and so on.Which can help you to better achieve their fitness effect, in addition, the key is to use them can you insist for a long time.
When using treadmill walking fitness, it is better to deserve to go up water and towel, in order to keep hydrated and wipe the sweat.
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