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Heavy postpartum training may harm breast milk

Heavy postpartum training may harm breast milk

Many women who have had a child suffer from the appearance dilemma: it is almost unanimous who all want to lose the pounds gained through pregnancy. The ideal is that the woman fatten up to nine pounds during pregnancy. But most of them usually get fatter. And in front of celebrities who reappear in public, smiling with the same pre-pregnancy belly, within weeks of getting a baby, many women are tempted to risk crazy diets and get heavy on weight-loss workouts. But high up there.

Whoever just had a child can not think that he will leave the maternity ward and go straight to the gym. According to gynecologist Carolina Carvalho, all mothers who performed normal birth should wait 40 days to return to physical exercise. "This phase of the puerperium (postpartum), involves the return of the organs to their original position and shape, so the woman should not make great efforts in that period of 40 to 60 days, much less physical exercises," says the doctor .

Those who go through normal delivery usually have a faster recovery, since in the cesarean section, because of the cut, the anesthesia and the post-surgery, the woman can have some pain in the region of the scar (which is usually forced in most physical exercises) and indisposed. "In three months at most, there is a good recovery, but in these cases, it is always worth consulting the doctor", says Carolina.

Maternal milk involved

postpartum - Photo: Thinkstock

Every woman knows that breastfeeding is a natural way to burn calories. And physical exercises, when excessive, can cause a compromise of the chemical composition of the mother's milk. "Physical work causes the cells to produce lactic acid, which impairs the composition of breast milk, which can cause cramps in the baby," explains the physiological doctor of the exercise Raul Santo de Oliveira. Also, the times when the baby breast should not be close to the workout. "The mother should breastfeed before exercising to avoid that the volume of the breasts does not disturb or disrupt the execution of the exercise," says Raul. That is, for infants, the rule is moderation.

Mom's training

Some exercises are considered more appropriate for the postpartum phase, according to personal trainer Paula Loiola, such as light weight training , walking, swimming and stretching - but always moderate. A good tip is to go for a walk with the baby, with just 30 minutes a day.

So, in addition to burning calories, it finds people and puts their baby in touch with the outside environment. Activities that force the abdomen should wait a little longer to be resumed. "The abdominals should be left after the first three months of the baby's birth, or, in cases of cesarean section, even longer," explains Paula.

But if the concern is to lose measures, do isometric contraction exercises sitting or lying down) may work. "The woman can contract the muscles of the belly and let go (to inspire when to begin the contraction and to hold the muscles when they exhale.) Try to hold the contracted muscles for five seconds. a pounding exercise program, but this should only happen after medical release, "says Paula.

Posture should also be a focus of attention - and, for this, stretching is indicated. The time to breastfeed, changing diapers and showering in the baby requires attention, not to be left with a wrong posture. For the physiologist Raul Santo de Oliveira, the practice of physical activity throughout pregnancy is a determining factor for the recovery of the body in this postpartum process. "The woman who passes the active pregnancy, with frequent exercises, does not usually put on too much weight and her body is used to training, which helps in recovery."

A good hint of arm exercises, which do not overload the spine and hip (which already feel more weight during gestation) is to lean it against the wall, says Raul. Another care that must be taken is with the joints, which are usually weakened as a result of the hormone relaxin, produced during pregnancy to facilitate delivery, as it relaxes the pelvic muscles.

After delivery, although the hormone is not more produced, it still circulates through the body. Thus, the joints become looser in the first three months. "It is not recommended to wear high-heeled shoes, and with movement that forces the joints," warns Raul.


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