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15 myths about exercise for weight loss after delivery
- The main focus is on the press
- The secret of the effectiveness of trainings — regularity
- Fatigue is not a reason to postpone exercise
- Training should be intense only
- Strength training is not necessary
- During class you can’t drink water
- Than more you sweat, the faster you lose weight
- Wrap during exercise helps to lose weight
- It is impossible to train during lactation
- A big overweight — contraindications to exercise
- You must train only in the gym
- You must train at least an hour
- Need to deal with in the morning
- To train more effectively on an empty stomach
- Running fits all
Almost every woman who recently gave birth to a familiar feeling of dissatisfaction with their figure. I want to quickly get in shape and attain a slim and toned body. Many newly minted moms making a mistake — we sit on a rigid diet and exercise until he lost consciousness. After birth, the body needs time to recover. Therefore it is necessary to be patient and to approach the issue of weight loss seriously.
It is important to know 15 myths about exercise after giving birth that make it difficult to achieve a good result.
The main focus is on the press
The first months after birth, be very careful to give the load on the stomach area, because at this time the possible physiological diastasis. Crunches, leg lifts and other exercises can cause in the abdominal area formed an ugly recess. Give the load on this zone only after the test for a diastasis. You need to gradually activate the muscles, increasing the load.
The secret of the effectiveness of trainings — regularity
For training to be effective, must be well-written lesson plan. But this is not enough. You need to follow the rules of nutrition before and after exercise, the calorie content for the day.
Fatigue is not a reason to postpone exercise
Many newly minted moms are so unhappy with your body, be ruthless towards yourself. They do not stop chronic fatigue, unpredictable regime and the need to constantly be with the baby. They practice in any state, even if completely exhausted. Heavy physical activity can cause health problems and weakening of the pelvic floor muscles.
Don’t need to go to the other extreme and completely abandon training. Easy physical exercises go mom good.
Training should be intense only
The process of losing weight occurs when there is a caloric deficit. Only in this case the weight will begin to decline. If the power is balanced and correct, and exercise — intensive, the volume will quickly be gone, but the skin will become flabby and lose tone. Therefore to fight obesity is better controlled by the instructor, which will amount to an exercise program.
Strength training is not necessary
Weight loss through cardio only will lead to the fact that the figure is far from ideal. To shape a beautiful muscle profile, be sure to add strength training. Then the muscles will be toned, the skin is tightened, you will have a beautiful shape. Besides, strength training accelerates the basic metabolism and the fat burning continues for another 2-3 days. After cardio for fat “burning” only for 30 minutes.
During class you can’t drink water
Many women make the typical error — refuse water during a workout. They think that this will be released soon excess fluid, and weight loss process go faster. However, this is a very dangerous misconception that can lead to health problems. During a workout you need to drink water!
Did you know?
15 minutes of jumping rope efficiency can be compared with the 60 minute races.
Than more you sweat, the faster you lose weight
The effectiveness of the workout depends on the intensity of sweat. Better to pay attention to the technique exercises. This is one of the main conditions for effective study. There is at least one training session to work with the trainer to answer all the questions and showed how to do.
Wrap during exercise helps to lose weight
Sometimes young moms are so obsessed to lose weight quickly that are ready for the most absurd ideas. They wrap the problem areas with plastic wrap and then start training. To enhance the effect, put on a warm tracksuit. This wrap not only helps weight loss but also is harmful to health.
It is impossible to train during lactation
Often women admit that they avoid training in breastfeeding. They think that milk can disappear or become bitter. Actually, moderate physical activity will not affect the amount of fat and the taste of milk. The main condition is that you need to properly build the training process.
Specialists of Laval University conducted a study whose results showed that people whose diet was enriched with calcium, lose weight several times faster. It turned out that its deficiency in the body increases the appetite.
A big overweight — contraindications to exercise
Sometimes after childbirth women are gaining a lot of extra pounds and don’t want to go to the gym. He is sure that the first need to lose weight and then build muscles. However, being overweight is not a contraindication to employment. Can only change the training plan, the intensity and nature of the load.
You must train only in the gym
To lose weight after giving birth, you can train at home. It is important to choose the right exercises to engage all your muscles. You can combine cardio and weight training, effective functional training. To compile the program yourself, using online resources, or ask for help from the coach.
You must train at least an hour
The young mothers sometimes do not have time, and allocate hours for classes they can’t. Therefore, decide to postpone a workout, counting the short one is inefficient. However, it is better to do 10 — 15 minutes a day than to completely abandon physical activity.
Losing weight is not local, so you can’t fight fat just in the abdomen or thighs. When losing weight the fat removed from the entire body everywhere.
Need to deal with in the morning
This myth believed by many young moms. However, the exercises promote weight loss because the body spends calories and is unable to recruit them again. Even a small evening training will help to get rid of extra pounds.
To train more effectively on an empty stomach
The woman in the first months after birth is not necessary to carry out such experiments with his body. Enough not to eat 2-3 hours before class. Then the body will have enough energy for training.
Running fits all
Running is good for cardiovascular system, but I cannot say that it is suitable for everybody. Before you start Jogging, you should consult with your doctor and make sure that the body came back to normal after childbirth.
It is very important to listen to your body — losing weight should not harm the health.
Natalie Mironova, fitness trainer
Often young moms are so obsessed with to lose weight that really forget about health. You need to understand that the body has undergone a heavy load and he needs time to recover.
After giving birth to return to exercise gradually. During the classes should not be discomfort. It is better to seek help from the instructor, he will prescribe the training program. To make classes effective, we need to combine different types of loads cardio to Supplement power.
It is very important to establish power. Severe limitations and mono young mothers do not need, their diet should be complete and balanced.
Do not rush with aerobic exercise. Until the body fully recovered, you can give preference to yoga. Useful to walk, to walk, you should try to optimize mode.
Uses photographs Shutterstock