Postpartum fitness training

Personal fitness evaluation
Name: Li Baoling age: 33 after two and a half months Height: 163 cm
Weight: 55 kg body fat: 29.7% : blood pressure 90/60 MMHG, static heart rate: 51 times/min
Maximum heart rate: 187 times/min target heart rate: 132 times/min - 160 times/min
Bust: 88 cm waist: 88 cm hips: 92 cm thigh circumference: 54 cm
Place to improve key: abdomen, thighs.
Usually 8 weeks postpartum mommy physique weaker, high body fat, muscle strength drops, cardiopulmonary function in the recovery stage.Abdominal muscles during pregnancy has long been stretching, abdominal muscle strength drop, lower back muscle tension for a long time, appear the waist abdomen strength is not balanced, have adverse effects on the lumbar spine and posture.At the same time, due to hormones to reduce the breast prolapse, pelvic floor muscle and vaginal muscles are yet to be strengthened.

Ms. Li test results analysis:
Close to 1. The age (for women over 35 for women), to appropriately reduce in volume, don't get rich quick, pay attention to the training and after training and recovery conditions for the monitoring.
2. 29.7% body fat, slightly tall, belong to the normal range of postpartum, so the "weight loss" period may be shortened and earlier access to "local reduced fat shape period".
3. The blood pressure, blood sugar is low, easy to cause motility syncope so changing positions in training, we should pay attention to slow, reduce the larger movements;2 hours before training must supplement enough carbohydrates, training in a few more times to add the sugar water.
Love clew: don't before training a large number of added sugar, or glucose in training will decline.
4. As a result of the plant nerve disorder caused by an irregular heartbeat, postpartum symptom has gradually disappeared.Still in training should pay attention to exercise control, don't breath for a long time, do less static training;Once appear, the heartbeat is not normal, to immediately stop training.
5. The main parts of the abdomen and the thigh is adipose accumulation, to cardio and strength training organically, intensify the improvement of the key parts.

Personal fitness training program (training way - weekly cycle training method)
* 8-10 weeks
Fitness and cardiopulmonary function and enhance muscle strength.
Aerobic training: 30 minutes of fast walking treadmill or aerobic bicycle for 30 minutes.
Abdominal training: ball roll belly three groups, each group to exhaustion.
Stretching training: ordinal stretching the chest, shoulders, back, hip and leg muscles.
The whole body strength training:
Standing on the wall (chest, triceps) 1 group, each group to exhaustion.
Standing boating rubber belt (back) 1 group, each group to exhaustion.
Ball roll abdomen (belly) 1 group, each group to exhaustion.
On the ball (squat legs, hips) 1 group, each group to exhaustion.
Stomach after one leg pedal (hip) 1 group, each group to exhaustion.

After 10 weeks
In view of the legs, abdomen and hip fat reducing, shaping training;Strengthening the abdominal and pelvic floor muscle strength, relieve lower back muscles tense, stabilize the spine;Recovery due to pregnancy long-term oppression to the function of gastric bowel, bladder and urethra, relaxation perineal muscles due to production.
Chest shoulder training:
Supine dumbbell chest three groups, each group of 12 times.
Bust shoulder trainers clip the three groups, each group of 12 times.
Sitting dumbbell push shoulder three groups, each group of 12 times.
Abdominal training:
Ball roll abdomen three groups, each group of 12 times.
Lift a leg on three groups, each group of 12 times.
Abs trainers three groups, each group of 12 times.
Aerobic training: treadmill jogging 30 minutes or aerobic bicycle for 30 minutes.
Back training and relaxation:
High pull back three groups, each group of 12 times.
Sitting position row implement three groups, each group of 12 times.
Lower back relaxation training three groups, each group of 12 times.
The legs, hips training:
On the ball the squat three groups, each group of 12 times.
Thigh adduction three groups, each group of 12 times.
Ballet type crouch down three groups, each group of 12 times.
Hip trainer three groups, each group of 12 times.

Mommy fitness TIPS:
1. Every action of negative selection important more than 12 rm light weight.1 rm is refers to only do once, the weight of the same 12 rm is most can only make the weight of the 12 times.
2. Be sure to warm up before every training, general 10 minutes advisable.
3. The above list of each part of training action not require complete, choosing instead to complete two or three of these actions.
4. The above action between each group of intermittent 2 minutes, can be extended by groups on the basis of the physical condition of the day the appropriate time to rest.
5. During the training, such as feel physical discomfort, should be timely to reflect personal trainer.
The myth of fitness training:
"Once the contact strength training, the female will grow large muscles."
The expert answers: moderately strength training will improve women of androgen levels, can effectively reduce subcutaneous fat.However, many women fear strength training, the reason is afraid to build large muscles of the "macho man".The following three reasons, let new mothers can rest assured strength training:
Reason 1: muscle growth depends on the level of testosterone, and androgen levels in women only 1/10 of the men, that is to say, if not through exogenous intake, it is impossible for women to men of androgen levels in the body, it is not easy to build large muscles.
Reason 3: seek professional coach tailored training programs, one-on-one service, high quality to ensure the effect and safety of female strength training.

Postpartum nutrition catering solutions
Postpartum rich nutrition to pursue comprehensive, nor nutrition surplus, to avoid weight gain, adipose accumulation.Used to eat much food less, to supply high quality protein, guarantee the quality and quantity of lactation.
Morning: 8:00 breakfast eggs 1 + 1 cup of milk (or 1 cup of soy milk)
At 10:30 bananas that adds one (1) or apple
12:00 noon: 1 small bowl of rice for lunch + lean beef or chicken 100 g + 200 g of vegetables
15:00 protein powder that adds 1 cup (skim milk instead of) + 1 apple
In the evening: 7 p.m for dinner Small bowl of millet gruel 1 + 50 g lean meat
At 21:00 fruit that adds + vegetables

Diet tips:
1. Postpartum diet, the amount of protein is significantly increased, at the same time pay attention to the more hydrated, brown sugar water, in particular, a lot of water can take away the body of free radicals in a timely manner, brown sugar can also iron blood tonic.
2. In the diet to reduce oil, sugar, salt intake.Try to eat vegetable oils;Eat less sweet food.Don't eat too salty, especially like Ms. Li heart is not very good, more to reduce salt intake, reduce the burden of the heart.
3. To the quality of the milk, had better not eat hot excitant food, such as not smoking, not drinking.
4. The benefits of eat much food less:
1) can promote the secretion of insulin, insulin maintained at a stable level, the stable blood sugar, and the role of insulin and promote fat decomposition.
2) to ensure adequate nutrients, all day for postpartum recovery, can also prevent the symptoms of low blood sugar.
3) will not be hungry for a long time after eating, prevent overeating and the accumulation of body fat.
5. Pay attention to the diet of the diversity and comprehensiveness, don't confined to a single several kinds of food.