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.

There are many people who are not suited for high-intensity exercise, such as the elderly, those who are overweight, pregnant women, and those who have just had surgery and need to recover. But they can also do exercise to strengthen their bodies, and that’s walking.

01 Walking for fitness is more universal

Since 2/3 of the muscles in the human body are concentrated in the lower body, older people may still have 70% of the grip strength and arm strength of their youth, but only 40% of the strength of the lower body is left. Therefore, the purpose of recommending walking instead of running is that walking is safer than running. Especially for seldom exercise and people over 30 years old, rash running exercise, knee joints, tendons and other parts of the body is easy to injury, heart, kidney, liver and other organs or metabolic system problems, people will also have a significant lack of blood oxygen supply.

02 Moderate Walking

Despite the advantages of walking for fitness over running, any single form of exercise, even walking, can cause sports injuries to some extent. Some people experience pressure and pain in the heels and soles of their feet as a result of walking for too long. This is likely to be the plantar fasciitis caused by walking for a long time, so active walking fitness, but also in moderation.

In addition, for the different needs of different people, walking for fitness is best for each person. For example, obese people, should walk farther, walk faster. Because enhance the speed of walking, can make its blood free fatty acids fully burned, so as to achieve the purpose of weight loss, and for patients with stomach problems, should reduce the speed of walking to 30 to 60 steps per minute is appropriate, and you can walk while massaging the abdomen, every step massage week, alternating clockwise and counterclockwise, each time the walk time 30 to 50 minutes, so that you can ease the stomach brings This can relieve the discomfort brought about by the stomach.

Walking can be carried out in ordinary life, is not a time, not the venue is not limited by the crowd of fitness, if you do not want to do strenuous exercise, why not try walking.

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 people say that thin legs are very difficult, thin calves is even more difficult, that may be you did not find the right way. First of all, you want to shape the first step of the slim calves to find the reason, simply put, to see their legs because of what problems lead to unattractive.

01Types of leg types

Edema

The main thing that affects the curves of legs is the body’s acid-base balance and potassium-sodium balance, if you usually like a certain kind of flavor food or like to eat a lot of high salt, high sugar and other heavy foods, these two balance systems can easily be destroyed. And the balance is broken as a direct result of blood circulation problems, triggering edema and fat, the leg curve is bound to be the most direct impact.

Muscle Legs

Muscle legs are mostly caused by exercise, including excessive walking, wearing high heels and so on are the reasons why the calves become more and more robust.

Calf valgus

Calf valgus can be categorized into congenital and acquired. Congenital valgus is often referred to as X-shaped legs, which is relatively difficult to correct. Acquired ones are mostly caused by lifestyle habits, including improper walking posture, standing in eights and stilting.

02 3 minutes a day to develop girl group legs

After judging your calf type, you have to improve your diet/exercise style/lifestyle according to your type (edema/muscle leg/calf ectropion) accordingly, and then cooperate with the following slimming actions, so that your leg line will become smooth and good-looking, and you can easily raise your girl group legs, and your ankles will become slimmer in the long term contact, and you will be visually slimmed down by 10 pounds.

01 downward dog style legs alternating downward step

Time: 50 seconds

Action points: every time you step down the heel to touch the ground, the calf stretching feeling will be very strong, pay attention to do this action when not collapse waist.

02 Dynamic eight slow tiptoe

Time: 50 seconds

Action points: legs open and shoulder width, tiptoe slowly down to feel the calf stretch.

03 Bent Leg Squat Tiptoe

Time: 60 seconds

Action: squat with feet together, hands slightly supporting the ground, exhale and stand on tiptoe, hold for three seconds; inhale and land on your heels.

04 Forward Flexion Stretch

Action: try to straighten the legs, abdomen to the inner thighs, feel the back leg stretch.

Easy to lose fat on the calves, while softening the tight muscles, shaping a slim and delicate calves, I believe that not more than half a month will be able to see the effect, after doing it, you should be appropriate to gently massage it, you can achieve the maximum effect.

Life, do not stilt legs less wear high heels, stand for half an hour after meals, fat burning thin legs both, often stretch legs can make the lines of the legs look better, hurry up and practice, so that their legs look better it ~!

 

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.

It is a well-known thing that excessive exercise is not advisable during pregnancy, which is why there are many pregnant women who opt for walking. Mid-pregnancy, in particular, is perfect for walking. So, how to walk to be more efficient.

01 Comfortable dress code

Before you go out, choose loose and convenient clothes, shoes remember to wear comfortable and non-slip, but also to avoid falling or slipping phenomenon. Don’t underestimate the importance of a comfortable dress code before you go for a walk.

02 Environmental Options

When you go out for a walk, you should choose a place where the road surface is smooth to prevent falls or other accidents due to the unevenness; try to choose a place with good greenery. When pregnant women are in an environment with fresh air, it can improve their mood and, on the other hand, it can also transmit the inhaled oxygen to the baby in the stomach through the umbilical cord to stimulate the activity level of its brain cells.

03 Points to note when walking

Length and frequency of walks

Walking during pregnancy should be in moderation, but not too much. The length of each walk should be controlled at about 30 minutes, 3 to 5 times a week. Walking pace should not be too fast, the step should not be too large, try to slow down the speed, reduce the amplitude of the step, which will help promote the flow of blood, improve lung capacity, alleviate the phenomenon of swollen legs and feet during pregnancy.

Correct walking posture

When walking, if you keep your head down, this will increase the burden on the pregnant woman’s neck and shoulders to a certain extent, so you should walk forward with your head held high, shake your hands and feet, and do deep breathing diligently, so that every step is on point, and you can really take an effective walk.

Pay attention to your breathing

First use the nose to do deep breathing, and then use the mouth to exhale, an exhale and inhale, forming a regular breathing method. To a certain extent, the breathing method can help pregnant women to relieve stress when they have a bout of pain or during labor, so that our little baby can come to us smoothly.

Proper Rest

In the process of walking, if the pregnant woman is tired, she should take a rest in time, replenish water and sugar appropriately to avoid dizziness and other phenomena. It’s not too late to get enough rest and full of energy to go again. So before you go out, bring the necessary water and small desserts and other things.

Relaxation after a walk

Walking back home, you can massage the legs and feet to relax. During pregnancy can not use instruments such as items for massage Oh, need to use our hands to gently massage it, so that the legs and feet to get fully relaxed, to eliminate the feeling of fatigue.

Walking, the most simple and convenient exercise, but also allows pregnant women to maintain physical and mental health, why not.

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.

Preparing for pregnancy should do a good job of physical examination of both men and women, adjust their own state of mind, relaxation; during the preparation for pregnancy, the diet should be supplemented with comprehensive and balanced nutrition, vitamins and proteins, less fried barbecue, etc., and at least three months before conception to start supplementing folic acid; and at the same time, pay attention to the prevention of diseases. In addition to the above basic preparation for pregnancy, exercise is an excellent program to help pregnancy. Which exercises can help you get pregnant, let’s find out!

01 Plate sitting

Plate sitting can unclog the qi and blood, cultivate the body and nourish the character, to a certain extent, to relieve the anxiety during the preparation for pregnancy, and it is easier to fall asleep before going to bed in a plate sitting. Cross your legs naturally, straighten your back, relax your shoulders, and turn your hands upward. You can close your eyes and rest your mind, or you can decide on a focal point at random, focus your attention, and immerse yourself in a beautiful environment. Once a day, each time about 20 minutes.

02 Jogging or brisk walking

Jogging or brisk walking, as a common exercise, helps to enhance the physical fitness and resistance of those who are preparing for pregnancy. Compared with walking, jogging or brisk walking can consume more energy, burn excess fat and accelerate blood flow.

The range of action should not be too large, according to their own situation to regulate the rhythm, to avoid danger, try to carry out in the fresh air, the terrain is relatively flat place 3 times a week is appropriate, depending on the individual physique to determine the length of time, should not be overly fatigued.

03 Swimming

Swimming, as a major representative program of aerobic exercise, can improve one’s endurance, enhance body coordination, and promote cardiorespiratory function, as well as improve anxiety and maintain a good state of mind during preparation for pregnancy. 3 times a week is appropriate, the time should not be too long, depending on the individual’s physical condition.

04 Yoga

Can promote the flexibility of the whole body, can better shape the waist and abdomen of the muscle tissue, for women in the future pregnancy, childbirth, and after the birth of the recovery are extremely effective.

1. Four-legged support

All four limbs on the ground, crawling posture, hands shoulder width apart, thighs perpendicular to the ground, abdominal, keep the back straight, to avoid the waist sinking. Keep the pelvis immobile, the right arm and left leg slowly stretch outward to parallel to the ground, keep breathing naturally, stay 5-8 breaths after the limbs back to the original position, so that the left and right alternating movement. 3 groups per day, each time 10-15 times is appropriate.

2. Bridge Pose

Bent knees lying on the mat, feet apart and hip width, hands on both sides of the body, palms down. Imagine a book placed between the legs, force clamping, inhale the body to remain motionless, exhale when the contraction of the abdomen, the hip upward push, back off the ground, again inhale to remain motionless, stretching the buttock muscles, and finally exhale, slowly put down the body. 3 times a day, 6~10 times each time.

A healthy body is the key to preparing for pregnancy, and proper exercise is a source of good health, so enjoy exercising and get pregnant while doing it!