Keep Fit With Baby

Resuming Healthy Activities – Start Slow!

Once your physician allows you to safely exercise again, there are many low-impact choices where you can get in some exercise and enjoy spending time with your new baby. Two of the healthiest activities are walking and hiking. They are the perfect choice when you want to get back into the routine of exercising because they are not too strenuous on your body, yet still provide you with a healthy workout.

Whether you prefer walking around your neighbourhood or hiking on a local nature trail, it can be wonderful to get out of the house and walk with your baby in an infant carrier. While you are enjoying your exercise, your baby can enjoy the new sights, sounds, and smells of being outdoors, all the while remaining close and secure to you. The fresh air will do both of you a world of good. Also, your walking rhythms help to soothe a fussy baby, who remembers these motions from the womb (the ultimate baby carrier if there ever was one!)

It is vitally important that you maintain good posture when walking or hiking while wearing your baby. You want to slowly work at getting back into shape without causing back pain in the process. Make sure you place baby as high up on your body as possible to avoid lower back pain. Begin by taking short walks, increasing the distance over a few weeks. This will get you used to your carrier and you can measure the time when your infant needs a diaper change or feeding. Often when they are younger than six months, they will simply be lulled to sleep with your movements.

Other Good Exercise Options for New Moms

Some new moms find low impact exercises like Tai Chi and yoga can be perfect compliments or alternatives to walking and hiking. There are several baby-friendly positions to tone your arm and leg muscles while wearing a sling. Many post-natal exercise classes offer special programs for new moms and their infants, so check your local gym or community center.

While many new parents choose to wear their baby simply for the valuable bonding experience, they are also getting the added exercise. Think about your day if you were to add a ten pound weight without craving strange foods! Simply by wearing your baby, you are adding a healthy exercise component to everything you do throughout your day.

Achieving 6 Pack Abs

  1. Don’t forget Nutrition – No amount of Abs work is going to let you see results if you keep eating fatty foods that just deposit fat on your stomach. The same goes if you drink too much alcohol. If you want to get your six pack back stop drinking when ever possible. Each drink that you have will put your goal of 6 pack abs further way.
  2. Less is more – If you’re lifting weights, you don’t do 50 bicep curls do you? Why do you feel the need to do 50 Abs crunches? You should slow down your crunches and feel the muscles that you are working.Only completing 25 crunches correctly will give you better results than doing 100 incorrectly.
  3. Be Realistic – It’s probably not what you want to hear in an article about getting a 6-pack, but unfortunately not everybody will get a 6-pack, especially as you get older. But you shouldn’t despair, as following the above should lead to a flatter stomach and the loss of those love handles.
  4. It’s not just crunches – Abs crunches are the most common Abs exercise but they are not the only exercise. You should change it up a bit with some Bicycle kicks and the Bent Elbow Plank. Reverse crunches are also popular as are push aways. By doing a variety of different ab routines will more more of your abs muscles giving you a more even mid-section.

Post Partum Ab Exercises

Progressive Crunchless Crunch

This post partum ab exercise will help you work your abs the same way as traditional crunches but avoiding the strain in the neck.

  • Sit on a chair, with on hand above the bellybutton and one below to let you feel the contractions.
  • Expand your midsection with a big deep breath.
  • Breathe out while pulling your belly in towards your spine.
  • Briefly contract your abdominal muscles 5 times.
  • Repeat for an entire set.

Contractions

  • Sit on a chair like with the progressive crunchless crunch.
  • Breathe deeply to open your midsection.
  • Exhale and bring your belly halfway to your spine.
  • Pull the belly fully to your spine. Hold for one second.
  • Repeat form the halfway 100 times.

Crunchless Crunch

This is like the first exercise but with just one move.

  •  Lie with on your stomach, and relax completely.
  • Pull your bellybutton towards your spine. Hold for tens seconds or until you can’t feel the muscles very good.
  • If it feels too easy hold for more seconds.

The goal is to hold the contraction until you feel the rest of abs muscles working harder than the transverse abdominal muscles.

Importance of Treadmill Parts

Whenever we use a product it is always advisable to have an idea about the working and the different parts that go into that product especially exercise equipment. Improper use of exercise equipments can lead to injury and stress problems in future. Also with a treadmill around the possibility of you having to do some maintenance and repairing also arises. For good maintenance and small repairing jobs you should be familiar with the various parts that are found in the treadmill. Through this short article we intend to shed some light on the main parts that make up your treadmill so that you can have knowledge about your treadmill and its working.

From the outside, a treadmill looks to be very simple in construction. You have a walking belt that keeps moving and you just have to stand on top and run to a specific speed that you would set. But it is not a simple piece of construction. The major part of a treadmill is its motor and the drive mechanism. A treadmill is gauged only by the performance of its motor and drive mechanism. There can also be two motors present in a treadmill – one for driving the treadmill belt and one for the incline. There are also various types of drive mechanisms that you will see in the treadmills of today.

The motor that is used in a treadmill are usually DC motors. The motors will vary in size depending on their output and construction. It is not true that bigger the motor the more the power output. Technology has grown so much over the years that even a decent sized motor can churn out enough power as a much bigger motor. The most common motor used is a 24 frame DC motor. But treadmill motors are known to be noisier than other motors. This is because it is enclosed in such a constricted space and the construction is such. But lately there have been many treadmill motors available in the market that is very silent.

The other important part is the drive mechanism for the walking belt. There are chain drive mechanisms and also belt drive mechanisms. The chain drive mechanisms earlier used to be chain driven but the newer treadmill models use only the belt drive mechanism. Motor drive belts are vital in transferring the power that comes out of the motor to the walking belt. If the drive belts are not installed properly then the treadmill will feel sluggish no matter how powerful your treadmill motor is.

Many treadmills have the option of inclination settings. Such treadmills will have another motor for adjusting the inclination and also a gear system to raise and lower the walking belt for the required inclination. When the treadmill has two motors, the cost and the power consumption of the treadmill will be more than an ordinary treadmill. The treadmill walking belt is the area which faces the brunt of you exercise. It is the area which you use to walk or run on the treadmill. The walking belts in use nowadays are highly advanced to take up the assault it gets when being used and also are designed to reduce the impact on your knees and ankles while using the treadmills.

The outer frame of the treadmill is the part that you can hold on when walking or jogging slowly. However it is not advisable to hold on to the side frame while jogging at a faster speed. The side frame can also help you to regain your balance if you feel like you are losing your balance on the treadmill. It’s a safety cum functional part of a treadmill. The treadmills of today have a lot of electronics present in them.

The sophisticated electronics help you to know the speed at which you are walking, the calories you have burnt, your heart rate, time and distance covered and lots more. These electronic bits are hidden under the console and not visible to you. All that you can see is the fancy graphics and displays on the console.

Keep Bones Healthy

First is something that you should be doing anyways for all aspects of your health. That is exercise. Things like running, biking, swimming and sports are all extremely beneficial to the health of your bones. In addition to this, regular exercise will help your health in general. It is great for your cardiovascular system, and helps to combat the problems caused by fatty foods that are high in cholesterol. If you don’t usually get much exercise, then running or swimming laps may sound intimidating. You can start off going for a short walk every day, and get plenty of benefit from that.

Your diet is another huge part of maintaining healthy bones. You have probably heard of how calcium helps your bones. This is certainly true. Quite a few foods naturally contain high amounts of calcium, such as milk and vegetables. Also, many foods are fortified with extra calcium. When you’re picking out foods at the store such as frozen snacks, you should look at the nutrition facts to find ones that are high in vitamins in general, especially calcium. In addition to altering your regular diet, you should consider getting on a standard multi-vitamin or a calcium supplement, to make sure you get everything you need to maintain healthy bones.

Work Your Lower Abs

It is very easy to do. You start out by getting on all fours. You want to stay stable and keep your back absolutely straight and aligned with your torso and spine. You simply kneel on the ground with your knees directly under your hips. Your hands should be directly under your shoulders. Your head should be straight out in front of you.

Slowly start to raise your arm in a 30 degree angle, away from your body with your hand pointed out. You then raise the opposite leg straight back. After holding this position for 10 seconds, you can switch sides. You want to do this at least 12 times per side. One you have done this for a few weeks and feel comfortable with it you can move on to something more challenging. You simply follow the exercise, but then instead of keeping your leg straight you want to circle your foot and hand while maintaining your complete alignment.

You can work your abdominal muscles everyday so be sure to get as much of a workout as possible to get the abs you really desire. You also want to build your overall health as well, because without losing weight and gaining muscles you won’t have the best abs. You can do this with HGH releasers which have been shown to preserve lean muscle while helping your body to burn the fat that it needs to make you look thin and muscular. It is all natural so there are no jittery feelings that you can get with other products. It also contains amino acids and vitamins that will assist with your overall health. Along with a HGH releaser you may want to consider taking a calcium supplement. It keeps your bone strong, and is good for your heart.

Walking and Standing with Ease

Stand up with the feet about four inches apart and pay attention to how you hold yourself in space. Where is the weight in your feet? What are your calves doing? Are your thighs falling forward of your ankles or are your legs situated underneath your pelvis? Keep working your way up the body. Is your pelvis tucked under or stuck out?

Try to imagine the base of your ribcage and feel if it is level with both the floor and the pelvis. Last but so far from least, is your head positioned directly over your shoulders?

Most people have fallen out of alignment in similar ways. See if the following picture resonates with you. The calves sink backward taking the weight of the feet into the heels. The backward movement of the calves is counteracted by a forward thrust of the femur (thigh) bones, which drag the pelvis forward and down at the back. This action arches the lower back and drags down the middle back which is one of the factors creating the tilting ribcage. The upper back pulls backwards to counter the lower back moving forward and finally the head begins its journey forward because nothing in the spine is providing any support at the neck.

This might not be you exactly but the odds are if you look around as you walk down the street you will find many that fit the bill. It is not hard to start to change. Awareness is the beginning of a body’s renaissance. Simply begin to pay attention to how you stand and how you walk. You want to begin to play with the feeling of getting the bottom half of the body underneath the top. If you can find this muscles will begin to relax.

Here is an easy way to begin your adventure with new posture and walking pattern. Start with the pelvis. As you stand try to bring your femur (thigh) bones directly beneath the pelvis. This should release your buttocks and allow your quadriceps muscles (thigh) to take a little less of the load. This is a simple and very valuable first step.

Swimming Pool Workout

Facts First

Water provides natural resistance to movement and buoyancy, meaning whether you keep to the shallow end or explore the deep, you’ll be burning energy as you move. Your weight will almost be completely supported by the water itself–perfect for those with joint pain or previous injuries, and ideal for those looking for a calorie burn.

Warm up: (5 minutes, minimum)

Whether you are a beginner or fitness veteran, properly stretching your muscle groups is vital to a safe pool workout. You can execute almost all land-based stretching exercises in your swimming pool. Take care to stretch the large muscle groups of the legs, arms, back and chest, and don’t forget to simply walk around in the water to slowly elevate your heart rate.

Strength and Endurance: (10-20 minutes)

Begin by walking in a straight line from one side of the pool to the other, submerging yourself as deeply as possible into the water. Push your arms forward, fan them out and pull them behind you as you work your way across the pool.

Gradually increase your pace and slowly lengthen both your stride and your reach, using your arms to help pull yourself through the water. As you move faster, resistance will increase and your balance will be challenged. Work up to your fastest, in-control pace and execute two fast walks back and forth across the pool.

Now choose a swimming stroke (breaststroke, backstroke, crawl, etc.) and swim one complete lap (across and back) at a pace that allows you to complete one trip.

Repeat one lap of fast walking, followed by a controlled swimming lap using a different stroke. Work your way through all of the swimming strokes you know, only one lap each, followed by a fast walk lap. In no time, you will have worked every major muscle group in your body while elevating your heart rate over a fixed period of time.

Cool down. (5 minutes, minimum)

At the end of your multiple passes across the pool, repeat the stretching exercises you executed during warm up to allow the muscles time to relax, and to minimize soreness.

There’s flexibility here, of course. You may, as your fitness level allows, choose to execute one stroke per day for a number of laps (using different strokes on different days), or increase the number of laps you swim using all the strokes you know. In truth, you need not swim at all–bobbing, jumping, dipping, lunging, all work against the natural resistance of the water to exercise your muscles.

Important Features of Wrist and Knee Wraps

The material

Wraps for training and workouts of all kinds are made of a special fabric. At least, it is supposed to be so. This is usually a polyester and cotton blend or neoprene that fulfills several important criteria. First, it has to deal well with moisture. Also, the blend should ensure that the wraps are flexible enough so they don’t hinder your exercise. These are able to stay put and don’t slide as you sweat. In addition, the best fabric is durable and lasts well in time, even if you use it on a daily basis and wash it frequently. It’s a perfect blend that guarantees elasticity and comfort, but also durability.

The grip

As mentioned above, this aspect is determined by the fabric properties. Try on the straps and see how well they keep their position. They’re not supposed to slide down your wrists or legs as you exercise. You need a firm grip but don’t wraps these too tight, as you don’t want to limit your movement and prevent blood from circulating.

The closure

You may have found straps made of the best materials around but if the closure isn’t reliable, then it’s all in vain. Pay attention to this aspect if you wish to enjoy the benefits. Velcro is still the most reliable option, as it’s easy to fasten and unfasten and lets you adjust the strap as desired.

The size

There are many wide straps from reputable brands, endorsed by great athletes, but you should pick the sized based on your particular needs. If you suffer from tendonitis or knee pain for example, the best choice is a narrow support utility strap of a special kind. It is enough if its wraps around just once. It will put pressure on key areas, to realign your ligaments and bones and relieve the pain.

The cushion

Cushioning is important in this matter, as it exists here to absorb the shocks. The wraps will stay in contact and rub against your skin for hours. You shouldn’t risk any rashes or skin injuries as you exercise. This is why you need to find a balanced cushion, which ensures a good grip but at the same time is soft enough to protect you and to feel comfortable as you exercise.

Keys to Ultimate Beach Fitness

The first thing you need to do for beach fitness is to figure out what your goals are. If you’re looking to lose weight, you may want to weight yourself and create a weight loss target for your body. You might also want to measure specific parts of your body – arms, waist, chest, thighs, hips, etc. – to keep a record of where you are losing weight even when the scale doesn’t say that you are. By creating clear goals, you will be able to assess your progress as you move along and motivate yourself when your willpower if flagging.

Next, you should start looking into exercises that will really target the areas that will be seen when you’re on the beach. Here are a few beach fitness exercises that you can use – no matter if you’re a man or a woman:

  • Squats
  • Calf raises or dips
  • Crunches
  • Bench presses
  • Push-ups

While this list seems short, it targets all of the major muscle groups in the body. And if you’re pressed for time, it’s the perfect way to still tone your body.

But beach fitness doesn’t stop there. You also need to add a cardiovascular component that will help your body burn any excess fat and inches you might have. Try to include at least thirty minutes of heart pumping exercise three days a week. The national recommendation for weight loss is 45 to 60 minutes of cardio 5 to 6 times per week, but if you’re not ready for that kind of time commitment, slowly work your way up. When you do cardio exercise, you should be working hard enough that you are breathing heavily, but not so hard that you can not talk at all.

When it comes to beach fitness, you need to make sure that you’re eating a balanced diet that’s low in calories in addition to your workouts. While it might seem like you could eat more, you need to create a calorie deficit in order to lose the inches that you don’t want to show off on the beach.