If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Many moms can’t get back to their pre-pregnancy figure even three to many years after giving birth. Postpartum obesity bothers a lot of moms and will make them become low self-esteem and lack of self-confidence. Some moms have raised such questions: I am still obese three years after giving birth, is it too late to lose weight? How should I lose weight? Although missed the golden period of postpartum weight loss, but three years of time is enough to let the mothers of all levels of the body back to normal, this time the use of scientific methods of weight loss can be regained a good figure.

01 Diet to lose weight

Develop a good dietary routine, do not overeat. All three meals should be eaten on time, especially breakfast should be good to eat, balanced nutrition, noon and night can not eat too full, especially at night, seven minutes full the best, you can eat more than one meal, the speed of the meal can not be too fast, chew and swallow slowly. Usually drink more water to promote metabolism. Usually hungry, you can eat some less calorie fruits, snacks and so on, such as apples, oranges, carrots, whole wheat cookies, yogurt and so on.

02 Exercise Diet

1. Running

Running should be almost all weight loss people have tried to lose weight, but few people can stick to it. Long-term persistence in running can not only help the body to consume excess fat is also conducive to the proportions of the limbs. Regular running will give off a kind of vigor and vitality from the inside out, and the skin and mind will become younger and younger.

2. Yoga

Yoga can help moms control their breathing, stimulate the endocrine system, enhance the flexibility of the hips, pelvis and spine, strengthen the muscle power of the core parts of the body, enhance physical fitness, and also make moms happy and full of vitality, maintain a good state of mind, and gradually regain abundant energy and physical strength. Through yoga, moms regain their self-confidence, motivation and passion for life.

3. Swimming

Swimming is a fun and efficient exercise. According to research, the calories burned off by a person running in a standard pool for 20 minutes are equivalent to the calories burned by exercising on land for one hour at the same speed. Swimming as a full body exercise can be very helpful for moms to lose fat.

4. Stretching

Stretching is a crucial step in exercise and can also shape your legs. Moderate exercise is essential for healthy weight loss. Doing stretching after exercise is good for improving the flexibility of the body and helps to shape a good body shape, which can make the muscles show a beautiful line.

As long as you can actively do exercise, plan your diet wisely, and stick to it, then you will definitely get in better shape!

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

The best exercise for people with diabetes is a combination of aerobic exercise and resistance training, so what specific movements are better to do?

Assessment based on exercise intensity: Heart rate = (220 – age) x 60% to 70% Simple calculation: Pulse rate = 170 – age. Note: This method is not recommended for people who use medications that affect heart rate, or who have medical conditions such as abnormal heart rate.

01 Aerobic Exercise

Aerobic exercise is low intensity, rhythmic, involves large muscles, and lasts a long time. Common aerobic exercises are walking, jogging, cycling, and jumping rope. Because aerobic exercise has a constant intensity, the heart rate naturally stays within the target heart rate, and activities within the target heart rate are not able to significantly improve our cardiorespiratory capacity. So purely aerobic exercise over time will instead tend to lead to muscle loss.

What to do then? We can do High Intensity Interval Training (HIIT) and Variable Speed Walking. “High-intensity interval training” refers to a number of short, high-intensity training, two high-intensity training between the lower intensity exercise or rest (note that the high intensity here is mainly for the sportsman, there is no specific indicator); and walking can be utilized in the form of ”variable-speed walking The form of “variable speed walking”, the HIIT into the progress of the line, with fast-slow-fast-slow alternating form, emphasizing walking to achieve moderate exercise intensity, 30min. A breath of 6000 steps a day is enough.

02 Boxing

It should be noted that not all patients are suitable for walking, all knee joint lesions and degeneration of the population, including overweight obese patients, middle-aged and elderly women, patients with lower limb vascular disease and neuropathy, are not recommended for prolonged walking, jogging, jumping rope and other sports. Boxing is recommended for middle-aged and young people who are not suitable for walking and are slightly more athletic.

This is because boxing consumes a lot of energy, reduces the burden on the lower limbs, exercises the core muscles of the waist and abdomen, and overcomes the shortcomings of boring and monotonous resistance exercise. It is especially suitable for patients who should not walk or run for a long time or have centripetal obesity.

03 Resistance Exercise

The above movements mobilize most of the muscle groups in our upper, repellent and lower limbs respectively.
In addition to the above simple self-weighted resistance movements, you can also use dumbbells, elastic bands, yoga balls and other weighted resistance exercises.

Of course, when it really comes to the point of needing to take medication, don’t resist taking it and follow the doctor’s advice while still exercising according to the above exercises to reduce the risk.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Most of the activities in the upper limbs of the human body involve the wrist, and unhealthy wrists can be painful to move, making it impossible to perform many movements to avoid pain, which can affect daily life.

01 Checking Wrist Health

If there is no trauma to the wrist, or if there is a soft tissue contusion, a ligament problem, an inability to complete a full turn when rotating the wrist, or pain when rotating the wrist, there may be a health risk to the bones in your wrist.

In addition, listen to the sound of your wrist movement when you rotate your wrist. If your wrist makes some sounds when you turn it, it means that there is inflammation of the wrist bone, the joint surface is not flat, and it pops when you move it. People who are in the developmental stage may also make sounds when turning their wrists. This does not indicate inflammation of the wrist bone, but may be due to the fact that the cartilage has not yet developed, and popping may also occur, which will disappear on its own along with development.

02 How to Increase Wrist Flexibility

Detected wrist movement “failure”, do not rush to see a doctor, you can try some simple exercises to adjust the flexibility of the wrist. The following three movements on the wrist is not flexible have a certain role in regulating.

Action 1: kneeling wrist circle

Action points: the action for the kneeling position. The upper body remains upright, kneeling on the ground, body relaxation. Two arms support on the ground, hands open, palm down. The whole body to the wrist as the center, back force, the whole upper body around the wrist were clockwise and counterclockwise circle. Repeat the exercise, 2 sets each time, 10 movements per set.

Movement 2: Kneeling wrist swing back and forth

Action points: the movement for the kneeling position. The upper body stays upright and kneels on the ground, with both arms supported on the ground. Take the wrist as the center, back force, the whole body were forward and backward movement. Repeat the movement, 2 groups each time, 10 movements per group.

Movement 3: Reverse grip wrist curls

Movements: One foot is bent at the knee and the calf is at 90° to the ground. Small arms straight on the thighs, hand holding the kettlebell, but remember, the palm should be up. Then take the wrist as the center, the arm does not move, hand holding the kettlebell up and down movement. Repeat the exercise for 2 sets of 10 movements each.

The above three groups of movements can be used to exercise the flexibility of the wrist. But you need to do it according to your strength.