Article 25: Types of Cardiovascular Training: Postpartum Applications of Walking, Jogging, and Cycling

Types of cardiovascular training

There are many types of cardiovascular training, some of which are more suitable for postpartum women.

There are many ways to practice three times a week, such as a relaxing walk with your baby, swimming, and cycling.

The timing and manner of activities vary from person to person, which makes it easier to determine the cause if problems arise.

Walking training

Walking is a great form of exercise that can easily be integrated into life after having a baby.

Aside from needing a comfortable and sturdy stroller, no other special tools are required, and it can be done at any time.

At this point, the main consideration is the height of the handcart's handle, as this relates to the normal shape of the spine: if it's too low, you'll need to bend over, especially when the speed increases or the terrain is uneven.

Taking a walk alone has even more benefits, as it frees up the upper body, which helps maintain proper postpartum posture.

If the breasts are heavy and the upper body leans forward, attention should be paid to the natural curvature of the spine, even if it may be an overcorrection.

The pressure on the lumbar spine increases when the body leans backward.

When you quicken your pace, your pelvis may move excessively because your weight is constantly shifting from one side of your body to the other; this should be avoided to prevent misalignment of the pubic symphysis and sacroiliac joint.

When you take a walk outdoors, you can fully enjoy the sunshine and fresh air, making your body feel relaxed and very cool.

You can use the terrain to increase the amount of activity during a walk, but this also increases the risk of joint dislocation.

The following points should be noted when practicing cycling or taking a walk outdoors.

action

Tilt your pelvis, pull in your stomach, and straighten your chest.

Step with your heels and toes together, and swing your arms naturally at your sides.

Straighten your back, lift your buttocks, and rhythmically contract your pelvic floor muscles.

Key points

• Keep your feet in a straight line with your knees and hips.

• Grip the ground with your big toe and lift your arch.

• Keep your hips stable and avoid swaying from side to side.

• Relax your shoulders, straighten your chest and lift your head.

Notice

If you feel pain in the pubic symphysis or groin area, you should stop immediately and choose another exercise.

Paying attention to the correctness of the movements is crucial, especially when the speed increases and the pelvic movement accelerates.

jogging training

This is a type of exercise that can be done postpartum.

Outdoor jogging requires no equipment and can be done anytime.

Going uphill is not easy, but many people are willing to do it.

Jogging increases momentum, so you need to be more careful than when walking.

When performing high-impact movements, the pressure on the joints increases to twice the original level.

The decreased joint stability that persists for several weeks after childbirth exacerbates this (the pressure on the joints increases to 3 times when tilting uphill and 4 times when tilting downhill).

When performing repetitive movements, extra care should be taken to maintain ankle stability.

The pelvic floor is under high pressure at this time, and high-impact exercises can make the pelvic floor more fragile and increase the risk of organ prolapse.

Excessive breast size during jogging can cause discomfort, and vigorous movements can lead to milk leakage.

Proper jogging technique can reduce these risk factors, preventing the feet from lifting off the ground too high and allowing the soles of the feet to absorb shock to the greatest extent.

Prepare

Wearing a bra that provides sufficient support to the breasts reduces their range of motion.

Choose suitable shoes, preferably running shoes, which can absorb impact and protect the ankle joint.

Wear two or more layers of clothing, and change them when you get warm.

action

Stand tall with your chest out, stomach in, and pelvis tilted. Land on your heels first with a proper stride (the top of your foot should land below your knee, not in front of it).

Bend your elbows and clench them at your sides.

Contract your pelvic floor muscles every now and then.

Key points

Stand upright with your chest out.

• Maintain proper ankle and knee posture.

• The arms can swing back and forth slightly.

• Relax your shoulders.

Notice

Avoid violent pelvic movements, do not tilt your back, and ensure your breasts are well supported.

Cycling training

Cycling is a very suitable exercise for postpartum women because it supports the body's weight and reduces pressure on bones and joints.

Unlike upright bicycles, incline bicycles have seats that provide better support for the spine.

An upright bicycle will increase the pressure that is already present due to the enlargement of the breasts.

In addition, the seat of an incline bicycle is more comfortable than that of an upright bicycle because an upright bicycle can cause pain in the perineum (the area between the urethra and vagina).

Riding an incline bicycle with your legs raised can promote blood circulation and venous return.

Cycling movements rely heavily on the quadriceps and popliteal fossa muscles, and fatigue in these muscles limits cycling time.

Correct sitting posture

It is important to adjust your seat to avoid putting pressure on your pelvis, knees, and elbows.

If the seat is tilted too far forward, it will put too much pressure on the knees; if the seat is tilted too far back, the pelvis will need to sway from side to side to effectively stretch the knees.

A comfortable sitting posture should allow the knees to extend freely without hyperextension, and the pelvis should be still.

Prepare

Sit astride the car seat or sit on one side of the seat, tuck in your stomach, lean back, and straddle with one leg first.

Do not spread your legs too wide apart.

Place both feet on the foot pedals.

Check your posture and adjust your seat if necessary.

You can grab the handle.

Sit up straight with your stomach tucked in and your back against the cushion.

action

Make a steady downward pedaling motion with one foot, while simultaneously placing the toes of the other foot on the pedal and maintaining a stable, continuous pedaling motion. Engage your core and straighten your back.

The pelvic floor muscles should be kept tight throughout the entire process.

Key points

• Always maintain the correct posture of the knees.

• Relax your shoulders.

• If your hips sway from side to side, it means the seat position is not suitable.

Notice

If you feel pain in the pubic symphysis or knee area, stop immediately.