Article 32: Types of Formal Training: Aerobic, Stepping, Whole-body and Stretching Exercises

High/low intensity aerobic training

Adaptability

High-intensity aerobic exercise is not suitable after childbirth because it increases pressure on joints, breasts, and pelvis.

Low-impact aerobic training is the safest and most effective.

As the pace of aerobic exercise quickens and the music becomes more dynamic, the risk of joint dislocation also increases, which is more likely to occur when the movements are not yet mastered.

Related factors

Not all movements that put pressure on joints are running or jumping; some low-impact movements can also cause pressure.

For example, if you step down with too much force, it will generate the same amount of pressure as jumping.

Maintaining an elevated state of body and focusing on upward movements can greatly reduce momentum.

Rapid knee flexion increases the impact on the pelvis, which can cause discomfort.

Such exercise should be performed at half speed or in another manner.

Special attention should be paid to the shape of the joints, and excessive movement of the pelvis should be avoided.

By reducing stride width, the pubic symphysis is protected; by supporting the weight on one leg, the sacroiliac joint is kept in a straight line.

Maintaining an upright posture is very important, especially when arm movements increase.

When the arms move in front of the body, the body tends to lean forward, especially when the thoracic spine is subjected to additional tension and shoulder rotation.

When the arms are placed behind the body or above the head, the back may be overextended, increasing the pressure on the lumbar spine.

When performing head movements, reduce the range of motion of your arms backward and focus on forward movements. This helps to maintain the correct posture of the spine and also engages the abdominal muscles.

Large, circular arm movements, especially with strong force, can cause breast milk leakage.

The intensity of the exercise should be kept at a moderate level-excessive intensity can lead to fatigue and affect the quantity and quality of breast milk.

Shoes with good elasticity can absorb shock well and increase ankle stability.

A well-supporting bra is equally important because it can reduce the range of motion and movement of the breasts.

Stepping Exercise

Adaptability

While many types of exercise involve training to improve muscle contraction, endurance, and flexibility, stepping is actually a type of cardiovascular exercise.

If mastered properly, stepping exercises can be combined to create a beneficial form of exercise.

If the movements are simple and easy to do, then a combination of stepping exercises is more beneficial for beginners than a combination of aerobic exercises.

However, just as with some sports, the speed and complexity of the movements require attention, stepping is a continuous and repetitive activity, and this should also be noted, especially for beginners.

All of these factors put stress on the joints because they lack sufficient stability under the influence of relaxin, especially when the connective tissue is still weak and the movements are not yet proficient.

It is important to consider the intensity and complexity of the training type in conjunction with the coach's ability when choosing a training method.

Related factors

The stepping motion should be repeated continuously to ensure that the entire foot lands on the pedal each time, keeping the ankle taut to prevent sprains.

When stepping up, your knees should be straight but not hyperextended, and your pelvis should remain tilted.

The spine is very vulnerable at this time, especially when the back is bent and the legs are raised; leaning the upper body forward and contracting the abdominal muscles can prevent this from happening.

The height of the step is related to the height of the pelvis's vertical tilt; excessive movement will put pressure on the sacroiliac joint and pubic symphysis (the front and back of the pelvis), so it should be avoided.

Lifting one leg can cause twisting of the pelvic joint.

The natural force exerted during exertion also puts additional pressure on the joints and pelvic plane.

The breasts need some support to reduce their range of motion; excessive force can cause discomfort.

The correct posture of the upper body must be maintained by contracting the abdomen and straightening the spine.

Since the stepping exercise can last up to 40 minutes, it can easily lead to injury.

Regular rest should be taken to reduce the intensity of exercise; it can simply be stepping in place, and sometimes it is not necessary to include arm movements.

Sustained high-intensity activity not only leads to muscle fatigue, but also reduces the body's focus and coordination, which can cause joint damage.

Furthermore, fatigue, dehydration, and lactic acid production can all affect the quantity and quality of breast milk production.

Excessive upper arm movement can lead to milk leakage.

Whole movement

Adaptability

The overall exercise does not include cardiovascular training, but includes muscle endurance training for many major muscle groups and abdominal muscles, so it is a common method used after childbirth (many people do not use exercises with jumping movements because they can cause breast discomfort and pelvic weakness leading to urinary incontinence).

Related factors

To avoid stress on the joints, you should always pay attention to the shape of the joints and the range of motion. This is especially important if you are doing weight-bearing training.

Muscle fatigue can lead to overstretching of the elbows, knees, and spine, so it is important to choose a lighter object and repeat the exercise fewer times.

Although many exercises can be performed on the ground, the pelvis is still at great risk.

Pain may be felt in the anterior pelvis (pubic symphysis) and posterior pelvis (sacrococcygeal joint) during specific training or posture changes.

Exercises for the adductors and/or abductors (inner and outer thighs) may also cause some problems.

For abdominal exercises, please refer to Chapter 2.

Rapid and vigorous abdominal exercises should be avoided, as they can have the opposite effect.

If you are breastfeeding, lying face down can be uncomfortable.

If you can choose some exercises, you can do them in a kneeling position.

Sitting on the floor may cause discomfort in the perineum, and you may need to adjust your posture.

Stretching exercises

Adaptability

This gentle, safe form of exercise is more popular than those with high impact.

Stretching exercises are very helpful in reducing muscle tension and can improve posture during pregnancy and while caring for a baby.

Stretching exercises are gentle and can be controlled, reducing emotional stress and allowing the body to rest and relax.

Related factors

While stretching exercises have many benefits, they also carry certain risks.

The main effects are relaxin and stretching movements, which increase the body's flexibility.

Relaxin is a pregnancy hormone that increases the elasticity of connective tissue in cartilage, ligaments, tendons, and other tissues, preparing for childbirth.

Relaxin secretion ceases after childbirth, but its effects on joint structure may persist for up to 5 months postpartum.

Furthermore, prolactin, which stimulates milk production, can also loosen joints, and this effect lasts until breastfeeding stops.

It is important to avoid stretching exercises to increase flexibility in the first few months after childbirth, as this can lead to overstretching of the joints and ligaments.

If the ligaments are overstretched at this time, they will have difficulty returning to their original length, making the joints fragile and prone to injury.

Therefore, stretching exercises that increase flexibility (deeper exercises) should be avoided.

It is recommended to perform stretching exercises to maintain the body's original flexibility and suppleness.

In all stretching exercises, joint morphology should be considered to ensure the safety of the movement.

If you feel pain in the pubic symphysis area, you should avoid stretching exercises of the adductor muscles (inner thigh); if you have any discomfort, it indicates that you are over-exerting the pubic joint.

Some sitting positions can be uncomfortable, and the prone position is even more unsuitable for breastfeeding mothers.

Since the focus of postpartum abdominal muscle recovery is to promote its retraction and reconnection, abdominal stretching exercises are not suitable.

After a cesarean section, it is often difficult to adapt to abdominal stretching, such as gluteal muscle stretching exercises and supine stretching exercises.