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Monthly Archives: March 2017

Tips to Staying Fit for New Mom

# Stay hydrated

Very few people are consuming as much water each day as they think. Your body needs plenty of water, not just because you’re nursing, but to help flush the toxins out of your body, keep your energy level high and keep your skin healthy. You should be drinking a minimum of 8-12 cups of water each and every day.

# Eat often

Three meals a day may keep you alive, but it won’t provide you with the optimal benefits. Eating four or five small meals each day will keep your energy level higher and your metabolism stimulated – to burn fat, rather than store it. Tie your feeding to the baby’s and you’re much less likely to miss a meal.

# Fresh and Natural

Stay away from packaged food and snacks. Eat fresh fruits and vegetables for the win! Keep some sliced fruit and veggies on hand for snacking all day, as that will keep your metabolism percolating and help keep your energy level high. It’ll also help toddlers start forming healthy eating habits that will stand them in good stead their entire lives.

# Get plenty of protein

Ensuring a high-protein diet will help your body rebuild itself after the demands of a pregnancy, while providing your nursing newborn with the nutrition for his/her own bodybuilding. It’ll also help you feel satisfied, without delivering a lot of waist-expanding calories.

# Take those vitamins!

You should be used to this, as you were probably taking prenatal vitamins throughout most of your pregnancy. Don’t let a good habit die. Your system will be in recovery for some time, so vitamin supplements are still a great tool, whether you’re nursing or not.

# Walk your way to fitness

Your doctor will usually give you a go-ahead to begin walking just a few weeks after delivery, and this is a fantastic way to harvest benefits for yourself and your baby. You’ll be spending more time with your baby, while he’s seeing the world around him. You’ll probably also be ready to get outside for a change by now, and shake off the doldrums of inactivity. When your baby is old enough, ask your pediatrician if you can make use of a jogging stroller, so you can even work in some outdoors HIIT.

# Get your rest

You should appreciate by now how important it is to your general well-being to get enough sleep. Babies sometimes keep us up through a good portion of the night, and we need to make up for that when we can. Take some naps with your baby, or get someone to help watch them for you so you can get your sleep. It’s crucial to your general health and you certainly won’t have the energy for any workouts if you’re dead on your feet.

How to Getting into Exercise?

# Think – What do I like to do? In the past what have I liked to do? This should not include watching TV or going to the all you can eat buffet. To get started lets think of some light activities that we liked to do. Is it to take a walk? Or go shopping, maybe going to the zoo, taking a bike rides.

# Look – Find some places in your area where you can do these things. Is there are mall, a parking lot, a school, field, or teams in your area. Just going and doing can fulfill the short term need however the sustained activity will not last and has a high potential for becoming board. If a gym is what you need that search for a place that fits all of your needs.

# Plan -Put time in your day for yourself. Make a schedule of time where you can commit to getting some physical activity. Some find it easiest to add 30 min to their day by getting up earlier. Stopping somewhere on your way home or transform you lunch time into activity time. Getting some form of exercise daily and three 30 min segments of activity per week. Every other hour of your day will thank you.

# Are you up for the Challenge – Check with your Align Wellness Center provider to be sure you’re up for the activity that you have selected. This person should be able to assess your spine, nerves muscles, and organs to determine what level of activity would be best for you to get started on. Also work with them to set realistic goals to achieve on your path to wellness.

# Let the activities Begin – Now that your all check out it is time to get started. Follow your Wellness Providers recommendation and ease yourself into this. If it is the first time in a while that you are exercising remember that and that there may be some tenderness after your first few sessions. Consistency is the key. Regular exercise and activity will produce much great and long-lasting result that a one month work-out-o-thon.

These five steps will get you started and move you along on your lifelong discovery of wellness. Remember this is a process. As this becomes a part of your life other challenges that you never though you could concern will become easy to achieve.

Aerobic vs Anaerobic

First of all, you must understand the distinctions between the two primary energy systems. Though aerobic cardio continues to be one the most desired kinds of cardio, it isn’t the most efficient. Widely used aerobic exercises consist of elliptical workouts and distance running.

These exercises are normally low-intensity, and also take quite a long time to finish.

While aerobic work-outs could burn fat, they will not build lean muscle. Also, aerobic work-outs take a great deal of time to finish.

The alternative main energy system is anaerobic. All anaerobic exercises require a very short amount of time to complete, and you are going to shed an enormous volume of calories while also developing muscle. Anaerobic and aerobic are different due to the fact anaerobic exercises actually build lean muscle. Any specific benefits you see due to anaerobic techniques are sure to be long-term.

Gains from aerobic training are typically short lived. This is simply for the reason that muscle is not replacing the fat that may be lost, thus you will have virtually no stable basis. Lean muscle burns body fat, and is important to not only shedding it, but keeping it off.

You have to now select precisely what workouts you would like to utilize. In case you’re a novice, I suggest interval training or traditional sprints. Interval training is a great choice because it conditions each energy systems all at once.

For much faster outcomes you should use traditional sprints. Sprints will certainly strengthen fast twitch muscle fibers as well as increase athleticism. High-intensity work outs are the key to your fat loss, thus don’t be afraid!

High-intensity training is also excellent because of how much time it takes to complete a normal routine. A full high-intensity workout will be finished in 15-30 short minutes, and you will certainly burn off a substantial volume of calories. It’s time to move on onto anaerobic cardiovascular exercise, and leave aerobic cardio exercise in the past.

Know More about Abdominal Training

Keep in mind there are four main muscles that make up the abdominal wall: Transverse abdominis (the muscle activated when you cough), the rectus abdominis “the upper abs” and the internal and external obliques. Here I want to discuss a few exercises that work the whole abdominal wall.

Try starting your ab work with the transverse area. Why? Because it is a key protector of the lower back, and is often weak on most individuals. Exercises like leg raises, hip thrusts, vertical knee raises, and stability ball in and out rolls work this area well. The trick is on the leg raises to keep your lower back DOWN at ALL times and don’ let it come up. If you have a hard time, try bending one leg and lift and lower with other leg. With the hip thrusts, grab a piece of stationary equipment and raise your leg straight in the air. Proceed to thrust up and back and hold for a count of two. Most people don’t go high enough, or don’t hold long enough. If it’s too easy add a dumbbell between the feet, or use a slant board to increase difficulty.

The vertical knee raises come next. Make sure your back is against the pad and round your back just a little to add more tension. Lift the knees to the chest and hold for two seconds. Again if it’s too easy, add a little resistance with a weight. Also lower down 3-4 seconds to make it even harder.

Stability ball in and out rolls, also called springboards, walk out off the ball with shins resting on ball. Push down hard with shins and bring the ball to chest and hold for two-three seconds, exhale and extend the legs back out. If it’s too easy try doing it on a single leg.

Next is the “upper abs”. Remember anytime you bring your torso toward your lower body your doing flexion of the spine. That targets that area. I like stability ball crunches, Janda sit-ups and Overhead band reaches.

First ball crunches, lie back on a stability ball so that can get a good stretch. This loads the abs then place your hands on your chest and pull your self almost all the way up, and exhale. Inhale, and lower back down slowly to make it hard. If it’s easy, try placing your hand over your head and that will make it harder, or add a light weight.

Janda sit-ups were designed by a back specialist name Vladimir Janda. You need a partner for this exercise but it’s a good one. Lie down on a mat with legs bent. Place hands by chest. Have someone pull your calves toward them and then proceed to pull your self up toward your partner and three-quarters of the way up and exhale. Pause for a second and lower slowly. This move really works the abs and takes pressure off the low back.

And finally overhead reaches with a band. Wrap a band around a stationary object about head height. Hold the handles of the band overhead and out a little ways. Then I want you to push your butt underneath you, stretch back a little and then crunch forward. Exhale and pause and lower back slowly. Be sure you DON”T arch your back, it will place pressure on the spine. Want more tension, walk out more or use a heavier tension band.

Lastly we have the obliques which help rotate the body from side to side and help you bend from side to side. They also are key in helping you balance when you perform exercises on a single leg.

My top three are oblique crunches, saxon side bends, and rocky twists off of a stability ball. Oblique crucnches can be done off of a roman chair or stability ball. Lie on your side, with your hips positioned at the top of the ball. Stretch over the ball to “load” the muscles. Place your hand by your chest and proceed to crunch like you would lying on your back, but instead you are on your side. Inhale down, and exhale at top. Go about three-quaters of the way up, hold for two seconds and lower back down slowly. Once your done with one side, switch and do the other side. To increase difficulty, raise you hands out overhead a little more.

Next is saxon side bend, hold two light dumbbells just a little overhead. Keep your abs in and knees a little bent. Proceed to lean to the right as far as you comfortably can. Pause and come back up. Exhale and lean to the left and repeat the same movement. This exercise also works the quadratus lumborum, a deep low back muscle that is often tight and weak on most people. You may experience a little soreness the next day or two after you do these. It’s okay, as long as there isn’t any sharp pain.

And lastly the rocky twists: You may need a partner, or a way to fasten your feet. Sit on a ball lean back a little, push your hips forward so that your butt is underneath you. Hold a medicine ball or weight out in front of you, and proceed to rotate to the right. Pause for two seconds and then come back to straight position and exhale. Inhale and rotate to the left, just like as you did to the right. Make it harder by extending your arms out more, or adding more weight.

As far as repetitions are concerned, try to work in the 8-15 range. Recent research suggests you’ll do more benefit with heavier weight and lower reps then with extremely high reps and very light weights. Be very cautious though that you don’t put your spine in a position where it can be damaging. Take your time and do the exercises properly before you add the weights and lower repetitions. You may want to do some higher reps for a while to get used to the movements and get your body accustomed to the training. I would recommed training the abs 2-3 days per week MAXIMUM. They need rest and recovery like your other muscles.