Wednesday, 25 January 2017

Importance of Postpartum Abdominal Exercises

The First Step

Women, this one if for you! So, you just had a baby? Congratulations on motherhood! This is an exciting time in a new mother’s life, but it is also a crucial time that can make or break your future workout routine. Post pregnancy, a new mother needs to address the abdominal muscles before anything else.

Diastasis Recti Abdominis

The body goes through many changes during pregnancy. One of these changes in particular, lingers and greatly affects the body after delivery. It is called Diastasis Recti Abdominis. During pregnancy, the abdominal muscles separate as the baby grows. This separating causes a gap between the muscles. You need to address this first postpartum. Think of your body like a corset. After having a baby, you need to lace up the abdominal muscles like a corset before more strenuous exercise can be performed. 

Protect Against Injury

Working on your abdominal muscles may seem purely aesthetical, but it is actually all about function. The abdominal muscles support the spine and lower back, protecting against injury. Your risk of injury is higher after pregnancy because those abdominal muscles have been separated and compromised. This is why it is so important to slowly start repairing them. Simple exercises, such as basic breathing and the Sahrmann Exercises, are necessary to rehabilitate these muscles.

Prepare For More Intense Exercise

If you jump straight into strenuous exercise without this crucial component of support, there is a very high chance of injury. Basic abdominal exercises after pregnancy, are designed to prepare you for more strenuous and intense exercise. You can return to your full workout only when the abdominal muscles have been restored. Your body just went through a lot. You don’t want to do too much too soon without the proper preparations first. The last thing you would want is a back injury that will put you out for six months after you’ve just had a new baby.

Now You Know

Abdominal exercises are the most important thing to do after having a baby. This includes pelvic floor exercises, such as Kegels, basic breathing, and simple Sahrmann exercises. During pregnancy, the abdominal muscles separate, causing Diastasis Recti Abdominis. This can put the spine and lower back in a compromising position, increasing the risk of injury. This is why it is so important to address and rehabilitate the abdominal muscles before more intense exercises are performed. Talk to a trainer today to learn about how you can start on a program to repair these abdominal muscles postpartum.


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Monday, 23 January 2017

Cold Weather Workout Motivation

Oh, The Weather Outside is Frightful

It’s cold and rainy outside. You could go home, get cozy, and eat some soup by a nice warm fire… or you could go workout. Which one do you choose?

It’s easy to take an extra day off from the gym when the warmth of your bed is calling you. The lack of sunshine can leave you feeling more tired. Don’t let the change in weather get you down! Here are 4 tips for cold weather workout motivation. 

Exercise Combats Seasonal Depression

Exercise has been found to help fight depression. When the weather changes, many people feel a degree of seasonal depression. This can be anywhere from severe depression, to feeling higher anxiety and a lack of desire to socialize. Exercise can help with this. Studies have found that exercises produces the same result as an antidepressant and can actually have longer lasting results. It gets the blood flowing, enhances endorphins, and will help fight holiday weight gain. These benefits are a great motivator to workout despite the cold!

Burning Calories Warms You Up

Be your own personal heater. If you’re avoiding working out because it is cold, just remember, you won’t be cold for long. The best way to warm up is from the inside out. Whether it is strength training or cardio, you can work up a sweat. You may even forget that you were cold!

Treat Yourself To a New Winter Workout Wardrobe

Nothing says motivation like a brand new winter workout ensemble. Treat yourself to a new pair of shoes or a new long sleeve athletic shirt. It’s easier to get yourself to the gym when you feel great in your gear.

Your Warm Bed Isn’t Going Anywhere

Your bed will be there for you in an hour. You don’t need to go home and curl up right away. Hit the gym first. Get in a solid workout and THEN you can cuddle up with a blanket on the couch. You have the rest of the night to relax. Get one workout in first.

Fight The Cold

Don’t let the cold weather stop you from working out. Exercise can help fight seasonal depression and keep you warm. Remember, your bed isn’t going anywhere! Treat yourself to some new activewear and you’ll be good to go!


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