Posts Tagged ‘Exercises’

Being overweight has its share of health issues. It has been reported that about 300,000 people die each year due to weight or obesity related complications. This refers to people from a cross section of society who have a BMI or body mass index of 25-29 which t many experts is considered overweight. Obesity now affects over 25% of the US population and more and more people are realizing that obesity kills. People that are overweight struggle with sleep problems, breathing problems, susceptibility to disease and illness, chronic fatigue not to mention a low self-esteem because the medial peddles people who are obese as abnormal and those that are skinny as the ideal.

Obesity is brought about by a number of reasons. One of them is eating more than the body is breaking down through the normal body metabolism. This causes excess fat to accumulate in many cases in the belly area and cause someone to be overweight. Then there are people that are overweight not because they over-eat, but because they have a genetic malfunction which causes their overall body metabolism to slow and food to be digested slowly. Others get overweight because of a combination of all of the above not to mention the contributing factor of a sedentary life. This means a life that is devoid of exercise and little movement. In the US, a lot of people live this life because of using their vehicles even for short distances. But there are some exercise that one can embark on to battle weight gain.

Running is one of the exercises that one can get into to combat obesity. In most places, enrolling in a gym is not even necessary. One can run in their neighborhood or compound. Walking is another. This does not involve much but just 20 minutes a day.

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There are many uncertainties one may feel once they become pregnant. Am I going to be a good parent? Will I be able to provide for my child? But, one main concern on most expecting mother’s minds is how much weight will I gain and will I be able to get rid of it? This leads into what kind of exercise, if any is appropriate while you are pregnant.

Fit Before Pregnancy: Studies show that women who are physically fit before and during their pregnancy tend to have easier childbirth. This does not mean that you will have a painless and quick labor if you are fit, but it makes the chances of it being a bit less stressful more likely. Women that are fit while pregnant have muscle tone that is put to good use while in the delivery room.

What’s Too Much?: This begs the question, how much is too much? First and foremost, consult your physician. Let them know what kind of activity you normally do and if it is safe to continue. Women who aggressively work out may be told to slow down a bit. Although exercise, no matter how little, is good, it is important that you stop when you are tired. You will not be able to push yourself as hard as you were able to before becoming pregnant.

Slow and Easy: Pregnancy is not a time to decide to get into tip top shape. If you normally get minimal activity, it is okay to continue with exercise and sometimes even more than you are used to. But, make sure you do not pump it up too much. Rigorous exercise, especially if you are not used to it, will cause the body stress that will transfer to your baby. This may cause complications while you are pregnant that could be avoided by slowing down. Take it one step at a time and see what you and your baby are able to handle.

If your doctor tells you to stay off your feet and not exercise, pay attention. There are some cases when minimal activity is too much. Work closely with your doctor and make sure to tell them if you or your baby shows any sign of stress. It is not necessary to become a couch potato, but a changing body that packs on a few pounds while pregnant is normal and absolutely necessary.

Congratulations, you just brought your new bundle of joy home. No doubt this moment is one of the most miraculous events to have occurred in your life. Lots of new changes, new sounds, and new routines are forming in your household. More things need to be attended to and there seems little time to spare. So how can I find time to Get Fit After Pregnancy?

If you exercised before and during your pregnancy you will be able to start an exercise routine faster (maybe 2 months after giving birth) but for a mother that wasn’t a big exerciser prior to her pregnancy maybe about 3 months or when your doctor gives you the go ahead to start your Get Fit After Pregnancy program.

Be sure to discuss any plans that you may have to start exercising after your pregnancy with your doctor. One of the biggest concerns you should have is whether or not you suffered diastasis (separation) of your abdominal muscles. Your doctor will be able to tell if this has happened to you. Overdoing it with your Get Fit After Pregnancy routine or starting any exercise too early could exacerbate this condition.

Mat-based Pilates exercises can be performed easily at home and are a great way to get back in shape. Pilates exercises target the muscles affected by pregnancy. “All of the exercises focus on strengthening the abdominals, the pelvic floor muscles, and the back,” explains Elizabeth Larkam, director of Pilates and Beyond at Western Athletic Clubs. “And since deep breathing is central to all of the exercises, it’s very relaxing as well.”

You can do this work out designed by Larkum in about 20 minutes. These moves should be performed at a slow to moderate pace because this workout focuses on muscle control. These exercises take time to get used to so don’t worry if you aren’t accomplishing much right away. You’ll need and exercise mat and some comfortable clothing to get the most out of your Get Fit After Pregnancy workout.

Breathing Technique

This exercise is the basis of all Pilates moves. Focus on breathing this way throughout each exercise — it will help you concentrate on the muscles you’re working. Lie on your back with your knees bent and the soles of your feet on the floor. Place your palms on your lower abdominals with the heels of your hands resting on your hip bones. Inhale deeply, letting your belly rise, and imagine filling your lungs completely. Then exhale, contracting your abs and pulling your navel towards your spine, and contracting your pelvic muscles as if you were trying to stop urine flow. Repeat eight times. (This exercise can be performed lying on your side during pregnancy.)

Swimming

This move strengthens the back muscles. Lie on your stomach with your legs straight and your arms extended over your head. Inhale and then as you exhale, contract your abs and stretch your right arm and left leg away from your body without raising them. Then inhale, releasing the stretch but keeping your abs contracted. Repeat on the other side. To make this move tougher, lift your limbs two inches off the floor as you stretch, quickening the pace as you switch sides, in a swimming motion. Do three sets of eight repetitions.

Side Kicks

This exercise works the legs, hips, and abdominal muscles. Lie on your left side, head resting on your left arm. Bend your right arm and rest it in front of your torso to keep your weight supported. Bend your knees so that your body’s in the position of a chair on its side. On the inhale, pull your right leg forward (keeping your knee bent). Then exhale, moving your right leg behind you (knee still bent), stretching your hip flexors. Do eight times, then repeat with the other leg. (This can be done during pregnancy.)

Leg Circles

This move strengthens abs. Lie on your back; knees bent to your chest, and hold your shins. Inhale and use your hands to guide your knees open toward your shoulders. Exhale, contract abs and move knees outward and down (as though along the edges of a circle) until they meet. Do two sets of eight circles.

Along with your exercises be sure to have a good diet plan that will help you Get Fit After Pregnancy at a healthy pace while assuring that you eat quality foods that will allow you to maintain the stamina required to keep up with your baby.

Strip That Fat is the premier weight loss program that allows you to Get Fit After Pregnancy. Be sure to follow your doctor’s advice and discuss the amount of calories that you will require especially if you are breast feeding. So take it one step at a time and focus on taking care of yourself and your baby.

Postpartum weight loss is a hot button issue with new mothers. Along with the new stresses associated with taking care of a new baby, the mental anxiety of looking at yourself in the mirror can cause much undue stress. Pilates can help you Get Fit After Pregnancy.

 

DID YOU KNOW THAT: The Healthiest babies are born to women who gain at least 35 pounds during pregnancy. Are you afraid that you won’t lose that pregnancy weight and be able to KEEP IT OFF? CLICK HERE to learn more about the REVOLUTIONARY STRIP THAT FAT Weight Loss Program! or you can Read More Here

Congratulations, you just brought your new bundle of joy home. No doubt this moment is one of the most miraculous events to have occurred in your life. Lots of new changes, new sounds, and new routines are forming in your household. More things need to be attended to and there seems little time to spare. So how can I find time to Get Rid of that Unwanted Pregnancy Weight?

Alright, I like your motivation let’s get moving RIGHT! Maybe, not so fast! Having a baby can really change your life. You will be getting up at night for feedings, sleeping at odd times, carrying a baby around a lot, and if your breast feeding on top of that you will have very little extra energy to give to a full blown exercise program to Get Rid of that Unwanted Pregnancy Weight.

If you did exercise before and during your pregnancy you will be able to start an exercise routine faster (maybe 2 months after giving birth) but for a mother that wasn’t a big exerciser prior to her pregnancy maybe about 3 months or when your doctor gives you the go ahead to start an exercise regimen.

Here are some low impact exercises that can be performed when you get your doctor’s approval to Get Rid of that Unwanted Pregnancy Weight:

Walking- Short slow walks can help you prepare for more vigorous exercise. You can take the baby with you. Both of you can enjoy some fresh air while you work to Get Rid of that Unwanted Pregnancy Weight.

Yoga- Gentle poses can help get your blood flowing while helping reduce your stress from those sleepless nights. Basic moves like:

 

Supported bridge

 

 

Warrior I

 

 

Pelvic tilts

 

Abs- No doubt that this is one area that is giving you the most stress. You may need a little time before you get back to doing your abs, be very careful and consult with your doctor about what abdominal exercises you are going to perform, especially if you have a separation in the abs. Your doctor will be able to tell you if this has happened to you. Overdoing it with your abdominal routine or starting an abdominal routine to early could exacerbate this condition. If you are cleared to do some abdominal exercises you may want to try:

Isometric contractions- You can do these with your baby. Lie down with knees bent and feet flat on the floor, place baby on your stomach. Inhale, squeeze the abs, pulling them in and lift the baby up. Exhale and lower the baby back down. Repeat for 10 to 16 repetitions.

Water Exercises- Water provides resistance with low risk of injury. The water will help support you weight and will reduce stress on your joints. You can walk, swim, and do aerobics in the water. You can even bring your baby.

Pilates- Will strengthen your core muscles, helping you to lessen lower back pain.

Along with your exercises be sure to have a good diet plan that will allow help you Get Rid of that Unwanted Pregnancy Weight at a healthy pace while assuring that you eat quality foods that will allow you to maintain the stamina required to keep up with your baby.

Strip That Fat is an excellent diet program that allows you to Get Rid of that Unwanted Pregnancy Weight naturally. Make sure to follow your doctor’s advice and discuss the amount of calories that you will require if you are breast feeding. So take it one step at a time and focus on taking care of yourself and your baby.

 

 

 

DID YOU KNOW THAT: The Healthiest babies are born to women who gain at least 35 pounds during pregnancy. Are you afraid that you won’t lose that pregnancy weight and be able to KEEP IT OFF? CLICK HERE to learn more about the REVOLUTIONARY STRIP THAT FAT Weight Loss Program! or you can Read More Here

Since you are With Child, or planning on getting pregnant you have probably already decided the inevitable waistline growth. While an fitness workout over the next nine or ten months is not going to be aimed at attaining a 6-pack, those main also abdominal muscles will still need some focus. We usually think of our core muscles as the ones we use while doing abdominal exercises during pregnancy but the truth is, there are many more muscles than this in your mid-section, and crunching is probably the least important exercise in the bunch.

You see, growing these main muscles will not only show you how to back to that pre-pregnant shape (or better) faster, but since these are the muscles you “push” with, growing them will help make labor and delivery much easier. The novice, and most important abdominal exercises during pregnancy is the kegel. A lot of you already have heard of this before, It is strengthening the muscles of your pelvic bottom. Kegels utilize the exact same muscles used in stopping the flow of urine when you go to the bathroom.

Procedures:

- lie on your back with your knees bent and your feet flat on the floor.
- Contract these muscles and hold them tight for 5-10 seconds.
- Repeat this 5-10 times.

When you become more Familiar performing this little movement, you can try it while you are sitting or standing. These positions are good because its beneficial to perform kegels several times during the day.

Once you master this, you’ll be ready for more abdominal exercises that can be done during pregnancy. In The Fit and Healthy Pregnancy Guide main workouts specific to each term can be found. You’ll find easy to follow fitness routines that you can do in the comfort of your own home with little equipment.

Ready to Read more about various Post Pregnancy Workout? Check out the Fit And Healthy Pregnancy Guide for some of the best Pregnancy Exercises available: http://post-pregnancyworkout.com/postpregnancyworkout/Recommendations/AbdominalExercisesDuringPregnancy.php