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.

Since the opening of the three-child policy, many couples have begun to move forward with the three-child program. However, due to the third child, the general maternal age is relatively high, at the same time, usually do not pay attention to exercise, physical fitness can not keep up, so the preparation for the third child is particularly important. Otherwise, it is easy to become a high-risk pregnancy, which is very dangerous for both the baby and the mother.

01 What constitutes a high-risk pregnancy

1, the first birth at the age of 35 years or older

As we all know, women over 35 years old are called senior women. If the first child is born after the age of 35, the body has passed its peak period and the physical condition has declined, so the fetus is prone to stunted development and premature labor during pregnancy.

2, fetal malposition, obesity, etc.

Not only is it easy to become a high-risk maternal age, female age is too small, obese, fetal position, etc., are all high-risk pregnant women.

02 What are the dangers of high-risk maternity

1. A high-risk mother will not only put herself at risk, but will also threaten the child in her womb. The chance of having a deformed baby is much higher than that of a normal mother. At the same time, the woman’s sciatic and pubic bones will have ossification phenomenon, and it is easy to have a difficult labor. Difficult labor is not only dangerous for the pregnant woman, but also causes the child’s heart and brain ischemia, lack of oxygen, and serious asphyxia.

03 What to look for in a high-risk mother

1、Do a good job of adequate prenatal examination

It is important to pay attention to prenatal checkups and go to the hospital for regular checkups. If the pregnant woman is older or has ever given birth to a child with congenital defects, genetic counseling is necessary.

2、Supplement good nutrition

During pregnancy, it is necessary to increase nutritional supplements and have enough rest time, eat more protein, vitamins, iron, zinc, calcium and other rich foods. And regularly supplement folic acid and other trace elements.

3、Good exercise during pregnancy

Prepare for natural childbirth and reduce the probability of difficult labor. In the absence of contraindications to exercise, you can do the following exercises to enhance physical fitness.

Walking

Walking is the best way to exercise during pregnancy, and it is also the most convenient exercise pregnant women can do one hour after meals. The intensity of the exercise is based on the level of feeling a little tired but can talk completely. You can start with 10 minutes in the early stage and slowly increase the exercise time.

Yoga.

Pregnant women can do some yoga on breathing and meditation. Especially breathing, practicing more abdominal breathing will help to push correctly during labor and reduce unnecessary waste of physical strength. High-risk laborers themselves are not as strong as normal laborers, so they should pay more attention to the rhythm of breathing and not waste every bit of strength.

Swimming

Swimming can exercise the whole body as well as effectively enhance physical fitness. However, due to the intensity of swimming, and in the water, must be accompanied by a person to guide can only be carried out, do not pregnant women to exercise on their own. Exercise, to timely replenish water, do not do too much intensity of the exercise.

High-risk mothers need to be very careful compared to normal mothers, during pregnancy must do a good job of examination, more communication with the doctor, in order to give birth to a healthy baby Oh ~

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.

A lot of moms in the experience of October pregnancy, in the smooth delivery or cesarean section after giving birth to the baby, turn out of the closet in the beautiful dresses but can not wear. In the postpartum as soon as possible to restore the body, I believe that many new mothers of the idea, but blindly slimming body shaping will make the body worse. So let’s talk today, how to post-partum scientific shape.

01How soon after having a baby can you get postnatal contouring

Mothers who have had a normal delivery can start training 42 days after the postpartum checkup is fine.

Mothers who have had a cesarean section can start training 3 months after the postpartum checkup.

In addition, the focus of exercise after a normal birth is to tighten the pelvis, while the focus of a C-section is to tighten the entire abdominal and pelvic muscles, but whether it is a normal birth or a C-section, you need to go through the scientific method to achieve the best state, and should not be too early overstretching and overloading.

02Misconceptions about Postpartum Slimming and Shaping

Misconception #1: Doing Exercise Right After Giving Birth
Doing shaping exercises right after giving birth may cause uterine bleeding and prolong the recovery time, while a bit of strenuous exercise will also prolong the recovery time of surgical section or side cut wound, some joints are especially vulnerable to injury, and the situation of cesarean section moms will be even more dangerous. Mothers with normal delivery can start doing postpartum slimming exercises 4 to 6 weeks after delivery, while mothers with cesarean section need 6 to 8 weeks.

Misconception No. 2: anemia also want to lose weight
New mothers who lose a lot of blood during delivery will cause anemia, which makes the postpartum recovery slow, and slimming down on the basis of not solving the anemia will aggravate the anemia. So in this case, eat more iron-rich foods, such as brown sugar, fish, animal liver and so on.

03 Aerobic rehabilitation exercise

Pelvic Rehabilitation

Stand with feet spread shoulder width apart, knees slightly bent, hips down, pelvis tilted forward, back relaxed, arms bent at the elbows and open, both hands holding the lower abdomen and lower back one in front of the other. Lower abdomen upward, knees straight, back muscles upward stretch, the body in an arch shape. Hands down, naturally close to the side of the legs, abdominal muscles tighten, straighten the upper body, shoulders relaxed, shoulder blades down and back, so that the chest is properly open.

Thigh fat burning

Feet to the left and right each step across the open, the size of the step for the shoulder width of two times, outward slightly bent knee cover, hips vertical sinking, arms to the left and right sides of the flat lift, and stretch outward, keep and shoulders in the same straight line, the size of the legs into 90 degrees, posture hold 100 seconds.

Abdominal Recovery

Cross your arms, open your bent elbow arms, stand with your pelvis up, stand with your feet spread wide, and take steps the size of your shoulders, followed by twisting clockwise and counterclockwise for 100 seconds.

Hip Rehabilitation

Stand straight in front of a wall, hands on the wall, elbows naturally bent, in turn, back to raise the left and right foot, raise the leg straight, a total of 100 seconds.

Finally, shaping should also be accompanied by healthy meals. Comprehensive nutrition is the basic guarantee, such as fish, meat, eggs, milk and fruits and vegetables, these should be eaten in small quantities but comprehensive.

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.

If you want to be able to recover quickly after giving birth, you have to start preparing during pregnancy ~ using some fitness equipment to assist in pregnancy fitness, for pregnant mothers and children are good.

01 Benefits of fitness during pregnancy

1. It can maintain or improve physical fitness and cardiorespiratory function. Enhances physical and mental health.
2. It avoids excessive weight gain during pregnancy and prevents and alleviates discomfort during pregnancy, such as backache and back pain. Weight control during pregnancy is also more conducive to faster recovery of body shape after delivery.
3、It can speed up the process during labor and delivery, making it easier and reducing the probability of cesarean section.

02Pregnancy Fitness Equipment Recommendations

Beginning in the middle of pregnancy, the embryo is gradually stabilized, if there is no contraindication to exercise, pregnant mothers can begin to exercise. If pregnant mothers do not have a foundation for exercise, you can start with the most basic exercise, and slowly increase the intensity of exercise. Pregnant mothers who have a foundation in sports can carry out slightly more intense exercises, which can be chosen according to their own situation.

Yoga ball, yoga mat, yoga block

These three are the most commonly used and basic equipment in maternity fitness moves. Many movements use these pieces of equipment. For example, seated ball clamp, hip bridge, static squat against the wall and other movements.

Stretchy Belt

Stretch band is easy to carry and use as there is no weight and volume to bother. At the same time, the elastic band training is safe, does not smash people, and helps the landing cushion will not cause injury to pregnant women exercise. For people with no exercise experience, using elastic bands to increase the amount of exercise is a good way to start.

Elliptical machine

Pregnant moms who have a foundation in exercise can try using an elliptical machine for exercise. The elliptical machine can increase the intensity of the exercise, will not cause damage to the knee, for the intensity and length of the exercise can be controlled according to their own, is also very suitable for pregnant mothers to use the equipment.

Dynamic cycling

Dynamic cycling is a fixed position, will not be like a bicycle, such as side-turning or bumps on the road and other situations, for pregnant mothers can be completely during pregnancy through dynamic cycling to achieve fitness purposes. Dynamic cycling exercises can also achieve the effect of pregnancy weight control, weight control during pregnancy so that the weight of a reasonable increase in weight, unloading after the natural body to recover very quickly.

 

Exercise during pregnancy should be careful to avoid intense sports, such as basketball, skiing, surfing and activities involving bouncing. If you want to recover quickly after giving birth, you need to exercise more during pregnancy. These exercise machines are very highly used in the home and can continue to be used even after the birth of a child. Get moving in order to return to your prenatal body~!

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 is a happy and agonizing thing, pregnancy will make some changes in the body and life. If you have been trying to get pregnant for a long time without success, the pressure on women will increase, especially older women who are trying to get pregnant. Therefore, under the double influence of work pressure and fertility pressure, many women will begin to think about whether to quit their jobs to prepare for pregnancy.

Many people leave their jobs on impulse only to realize that there are actually better options available. Are there factors in the job that seriously affect pregnancy preparation, such as hours, physical intensity, and emotional stress. Are there other ways to solve the problem besides quitting, such as transferring to another job or taking time off. After determining that it is necessary to quit the job, are you prepared to do so, rather than quitting the job immediately and naked.

01Adequate Preparation for Quitting Your Job to Prepare for Pregnancy

After considering the necessity, only the first step has been completed, you still have to be fully prepared for the life after quitting.

1、Without working, will you still be able to work and rest regularly, and live a full and meaningful life every day?

2、Can your savings + partner’s income support your life for 3-5 years, or even after that?

2、If you still can’t get pregnant after quitting your job, including losing the sense of fulfillment, belonging, and social circle brought by your job, is there a way to relieve the greater stress and anxiety?

For all the above questions, has the partner fully considered and made a supportive decision?

If you can pat yourself on the back and say, no problem! Then rest assured that quitting your job to prepare for pregnancy at home will give you better exercise, rest, and a better environment to prepare for pregnancy. If you are not sure, or even have already beaten a retreat, in fact, there are good ways to prepare for pregnancy at work.

02Great ways to prepare for pregnancy on the job

The scientific preparation for pregnancy probably comes down to: a good environment + healthy shaping + a good mindset + the scientific use of ovulation, all of which are actually less related to being at home or at work. And the change of mindset of changing the habit of working is huge, the pressure of pregnancy preparation anxiety will rise exponentially.

In fact, compared to quitting or not quitting your job, preparing for pregnancy super requires regular exercise on both sides of the preparation, which is super beneficial to the quality of preparation. You can utilize the office space and rest time for effective exercise ~

Stairway Exercise

Find a stairwell in your building, use the bottom step as a tread and just move up and down on the tread. While exercising, maintain an appropriate frequency and be careful not to slip. Use the handrail next to the steps to stabilize your body if needed.

Seated Lumbar Front Stretching Exercise

Sit in a chair and lean forward at the waist, pulling to keep your chest close to your thighs as much as possible. Hold for 30 seconds until you feel a mild stretch in your lower back.

After reference to make your own choice, the choice is not divided into good and bad, only to their own choice is willing to bear the results on the good.

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.

Spring is a great time for spring trekking. With the arrival of spring, many people like to go out to climb mountains and other outdoor sports. So what equipment should be prepared before trekking? In order to make outdoor sports more comfortable, take a look.

01Basic Equipment

1、Hiking backpack

The best choice for outdoor sports is a lightweight, wearable, high-capacity sports backpack. In the case of the body does not cause additional burden, large-capacity backpacks can also carry more travel goodies, so that your hiking trip experience up! In addition to the pursuit of large-capacity, backpack fixation is also a problem to consider. If there is a special design for water bags, it would be great.

 

2、Hiking shoes: 1-2 pairs

A pair of comfortable fit hiking shoes for outdoor hiking is very important for the requirements of hiking shoes are mainly wear-resistant, waterproof, lightweight and breathable, preferably medium-high shoes in order to protect the ankles. In these basic conditions, according to personal preference.

 

3、Quick-dry clothes and pants: 1-2 sets

Clothes and pants should choose more quick-drying and breathable equipment. Also pay attention to physical sunscreen, reduce bare skin. If necessary, you can also prepare a rushing jacket to deal with complex weather conditions.

02Equipment Selection

1. Hiking poles:

Hiking poles can reduce at least 22% of the force exerted on muscle joints such as legs and knees, making legs feel more comfortable.

 

2. Sunglasses:

Spring is not very hot, but the afternoon ultraviolet rays are relatively strong, prepare a pair of sunglasses can effectively reduce the dazzling feeling.

3, sun hat, ice sleeves, sunscreen spray, bandana and other sun protection equipment:

If you don’t have a good sunscreen, it is easy to sunburn your skin red, and it is also easy to get sunstroke. Therefore, good sun protection is also a matter that can not be ignored when traveling in spring.

4, disposable raincoat:

In case of emergency, wind and rain are not afraid!

03 Additional Expansion

Similar compressed towels, outdoor cushions (picnic mats), camping supplies, multi-functional hardware tools, etc., can be prepared according to personal discretion.

Most of the above traveling equipment belongs to common items, and should be adjusted according to other constraints such as weather conditions and geographical environment during the actual spring trekking activities. In addition to preparing the travel equipment, you should keep a good sleep and consume enough food to replenish energy during the trip, so that you can have a good condition to play the hiking and harvest happiness.