Postpartum weight loss is a topic that mothers often talk about. Of course, losing weight is not only good for the shape, but also good for health. What is the choice to ensure health? I want to simply say that it is a reasonable diet, proper exercise, and a healthy lifestyle. Then, there are many ways to lose weight. Today we will say that postpartum mothers can choose to walk and lose weight?
The walk we are talking about today is not a walk we usually say. The biggest difference between it and ordinary walk is that it is a walk that needs attention to exercise intensity, posture, pace, etc. Its exercise intensity is between walking and running. between. As a kind of "low cost and high return" aerobic exercise, Jianbu walks without any professional equipment, and only needs a pair of sneakers to complete at any time.
Therefore, for the postpartum mother who has to take care of the baby, this is a very good choice, that is, convenient and operational, and does not need to make time to go to the gym.
What do you need to pay attention to when the postpartum mother loses weight by walking?
1. Choose the right time
We recommend that the mother start the exercise 42 days after delivery, not to start too early.
2. Grasp the skills of walking
You can go slower in the first 10 minutes. Do not stop moving for the last 5 to 10 minutes, but gradually slow down and let the heartbeat gradually return to a calm state.
3. Control the intensity of exercise
In the process of walking, control the speed, both to achieve the purpose of exercise and to avoid excessive exercise intensity. We can generally judge the intensity of exercise through the target heart rate and self-perception.
Target heart rate = (220-age) × 50% to 80%
However, the target heart rate is only a reference and cannot be generalized. The appropriate amount of exercise is a slight sweating after exercise, a little sore muscles, but the soreness after the break disappears, and the next day is full of energy.
How long does it take for my mother to exercise every day?
Exercise and fitness are not a one-time thing, you insist on it. It is generally recommended to exercise at least two and a half hours a week or half an hour a day. Other considerations: In order to ensure the efficiency of walking, Tina suggested that her mother choose a pair of soft, slightly thick soles. Raise your head and keep your ears, shoulders and buttocks on the same vertical line. This position will make your breathing smoother. When walking, the arm should be swung back and forth as close as possible to the sides of the body. The elbow joint is naturally bent. When the swing is upward, the finger reaches the height of the shoulder, and the downward finger reaches the position of the trouser line.
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