Well now you can. You can take your baby along for the ride in the stroller and set up an exercise routine that will help you lose weight and quickly get back into shape again.
Try to exercise at least three times per week if possible.
Advise your doctor that you intend to start exercising just to ensure that everything is OK. If in doubt, have your doctor perform a medical before undertaking any exercise program.
Equipment
The aim of these exercises is to incorporate your baby stroller as part of your exercise equipment. However, feel free to bring along any other exercise equipment that you like using e.g. weights, stretching bands, skipping ropes etc.Maximum Heart Rate (MHR)
This exercise program is intended to take 20 minutes but as you get fitter, you can extend this time period. Regardless of how long the exercise is, it is important to get your heart rate up. You can easily find your Target Heart Rate (THR) with this very simple method. Subtract your age from 226 (220 for men) to calculate your Maximum Heart Rate (MHR).Warm up
50 – 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats.Fat Burning
60 – 70% of maximum heart rate: This zone provides the same benefits as the warm up, but is more intense and burns more total calories. 85% of calories burned in this zone are fats.The 20 Minute Exercise Program
Warm Up (5 min)
5 minute walk with your baby in the stroller to loosen the muscles.Power Walk (2 min)
Abdominals (2 min)
- Stand straight
- Raise both arms high above your head and join your hands together
- Bend forward from the waist (approx 90 °) keeping back straight
- Keep your tummy muscles nice and tight
- Slowly stand up straight again and keep arms above your head
- Repeat to the right side (as far as possible)
- Repeat to the left side (as far as possible)
- Repeat all of the above until approximately two minutes has elapsed
Stroller Squat (1 min)
- Start with your feet slightly apart
- Hold the stroller close to your body
- Bend your knees and slowly lower yourself to the squat position
- Push the stroller forward at the same time
- Pull the stroller back in towards your body
- Keep your thighs parallel to the ground
- Stand up straight again
- Keep repeating for one minute
Power Walk (2 min)
Stroller Lunge (1 min)
- Start with your feet slightly apart
- Hold the stroller close to your body
- Take a large step forward to make a split stance
- Try to keep your shoulders back and your back straight
- While holding the stroller, bend your knees until your rear knee almost touches the ground
- Move your body forward and simultaneously bring your rear foot level with your other foot and stand straight
- Alternate legs for one minute
Power Walk (2 min)
Leg Lift (2 min)
- Do a slow walk with your stroller
- On each step lift your leg as high as possible
- Continue for two minutes
Kick Back (1 min)
- Stand upright with feet slightly apart
- Kick back with one leg and bring feet back to standing position again while holding the stroller for balance
- Repeat 15 times at a fast pace
- Repeat for the other leg
- Repeat 8 times
- Repeat for the other leg
- Repeat 4 times
- Repeat for the other leg
Curb Step-Ups (3 min)
- Find a curb that is not on a public highway
- Use the curb like a “stair master” and step up and down while alternating legs on each step
(Optional) Bench Step-Ups (3 min)
When you get good at curb step-ups, you may want to make the exercise harder and this is a good way to increase the effort required.- Find an unused park bench
- Step up and down on the seat portion in the same manner you used for the curb
Pushups (2 min)
- Find an unused park bench
- Stand behind the bench
- Take a step back
- Lean onto the bench and hold it with both hands
- Do 10 pushups (more as your fitness level increases)
Power Walk (2 min)
Cool down (5 min)
This will take about 5 minutes. Spend approximately 20 seconds stretching each muscle. This will prevent your muscles from stiffening up and causing you pain later.JOGGING STROLLER SAFETY
Ready to run? Before you start exercising with your stroller, have a quick read of these safety tips courtesy of the American Running Association:- Never take your hands off the stroller. The jogging stroller is designed to roll with as little resistance as possible, making it very easy for it to get away from you.
- Don’t forget to consider your baby’s exposure to the elements. Use sunscreen and hats to block the sun (even in non-summer months). Use extra clothes in cold and damp weather. Remember, your baby isn’t generating any extra body heat and he has the wind created by your speed to deal with.
- Don’t let your guard down on safety. Although the jogging stroller provides a convenient way for you to get out the door and run, the advantages don’t come without risks to your infant. Stay vigilant and your exercise can be satisfying and safe for both you and your new companion.
- Stay focused: Leave your iPod and dog at home. Make this time simply about you and your baby.
- Choose a good time — do not run at night when visibility is poor or when your baby is irritable and will distract you.
Summary
This whole routine takes 20 minutes (excluding warm up and cool down). Anyone can fit 20 minutes into their schedule and you will probably want to make this longer as you get better at it.Do not expect instant results. But you should be in pretty good shape after 12 weeks. If you have a heart monitor, this can be really helpful in maintaining your heart rate at the optimal level but it is not essential for these exercises.
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