How to alternate breasts correctly during feeding? How to correctly alternate crops on the site How to correctly alternate training on different days: a sample lesson plan

Translation by Veronika Makarova,
Consultant for breastfeeding, Moscow

Question: How to alternate breasts correctly during feeding?

Not so long ago, nursing mothers talked about changing one breast to another 10 minutes after the start of feeding, and the second breast was also fed for 10 minutes. Babies who were fed according to this scheme did not gain enough weight and did not have time to satisfy all their needs due to the time limitation of feedings. Now we know why...

Answer: Let your baby stay on one breast as long as he needs before offering the other!
During the milk flow, when you feel full, the breasts are filled with “foremilk,” which is watery, low in fat, and poor in composition. In the process of suckling the breast, the baby receives increasingly fatty milk, cream, the so-called hind milk. This is the goal you need to reach. Baby needs hind milk for good weight gain, brain development and general development. It is not recommended to alternate breasts on a schedule. If you breastfeed according to the "old school" recommendations, there is a great danger that your baby will receive too much foremilk and not enough hindmilk. In addition, foremilk is rich in lactose, and hind milk is rich in fat. It is very important that the baby receives a balanced portion of lactose and fats. Otherwise, feeding may end prematurely due to discomfort and painful gas formation in the baby’s tummy caused by the large amount of lactose received.

Are there circumstances when breast replacement is necessary?
In some cases, breast replacement may be beneficial:
· If the child is lethargic, sleepy, and no recommendations or techniques designed to help wake him up help,It may be worth trying alternating breastfeeding. In such cases, changing breasts frequently as your baby begins to fall asleep can keep him ready to suck during feedings.
· The child has a growth spurt. At this time, he can “hang” on his chest around the clock. This is normal, but the mother may feel a lack of milk. Changing the breast will help both the baby and the mother: the baby will satisfy its nutritional needs, and the breast will receive the necessary stimulation.
· "Hanging" on the chest at certain times of the day. Such feedings are similar to a growth spurt; the baby can suckle for a long time, especially in the evening hours. This is also a variant of the norm; in the evening, milk production is less intense. Changing breasts at this time will help both of you cope with this situation in the most comfortable way.

When drawing up crop rotation, specialists are never guided by one principle - to select a rotation of crops without common diseases. Two characteristics are always used: general diseases and the need for nutrients.

About potatoes and tomatoes.It has long been known that you can’t plant tomatoes after potatoes: they have common diseases (including late blight). But if we talk about the requirements for nutrients in the soil, then tomatoes will be very comfortable after potatoes. That is, if the plot area is small and does not allow for normal crop rotation, then tomatoes can be planted after potatoes. You just need to be prepared to incur additional costs for spraying plants with fungicides.

Cabbage cravings. To avoid misunderstandings, you should not plant cabbage after potatoes and vice versa.Everything seems to be fine, their pests and diseases are different, but both crops are very demanding on nutrition, and the soil will not have time to recover (accumulate) the required amount of nutrients.

Of course, after cabbage you can’t plant not only cabbage itself, but also all cruciferous plants - lobo, radish, daikon, radish, turnip, rutabaga. They all suffer from the same diseases, and their nutritional needs are the same.

About common diseases. However, common diseases are not always found only among relatives. For example, white rot spoils the life of cucumbers, carrots and lettuce. You need to somehow manage to avoid planting these crops after each other.

Even more crops suffer from gray rot: strawberries, beets, parsley, carrots. The infection persists in the soil, so crop rotation is necessary.

Don't forget about weeds!When drawing up crop rotation, weeds must also be taken into account.For example, after strawberries, it is better to plant those crops that need to be loosened frequently in order to deplete the accumulated parasites.Cabbage, corn, sunflowers, peas, tomatoes are suitable for this... And cucumbers are not suitable at all. Although they love soil rich in plant debris. But cucumbers cannot be loosened often - the root system is damaged, and therefore they suffer greatly from wheatgrass.

They are also strongly inhibited by weeds: carrots, radishes, radishes, turnips, beets, parsley, lettuce - that is, vegetables that develop slowly and do not have too thick foliage that could drown out the weed shoots.

But potatoes cope well with wheatgrass - its foliage drowns out this weed, and loosening and hilling deplete the rhizomes.

In addition to potatoes, tomatoes and peas cope well with weeds.

About nutritional requirements. There is one more circumstance: plants in the garden consume basic nutrients in different quantities. For example, cabbage and carrots take a lot of potassium from the soil, while cucumbers, onions and radishes need much less potassium.

Cabbage, cucumbers, and carrots take a lot of phosphorus from the soil. But tomatoes from the same plot of land are four times smaller than cucumbers and three times smaller than carrots.

Of course, you can compensate for the loss of nutrients in the soil with simple mineral fertilizers correctly selected for fertilizing, increasing the dose of those minerals that the crop needs more... Or you can always apply complex fertilizers such as nitrophoska or azofoska and simply alternate crops with different appetites...

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Aerobic training- exercises in which the main source of energy is oxygen entering the blood from the lungs.

Aerobic activity heals the heart and blood vessels, increases lung capacity, and increases the body's endurance. These activities are considered the best for burning fat. Cardio exercise includes all active sports: swimming, running, cycling, jumping rope.

Definition of strength training, difference from aerobic exercise

Power training - exercises with weights. As the body adapts to the load, the weight is increased.

During exercise with weights, not only muscles grow, but also strengthens tendons, bones, ligaments. In addition, metabolism accelerates and the risk of joint diseases is reduced.

The principle of training with weights- creating muscle tension using machines, dumbbells or your own body weight, such as in gymnastics.

Cardio and strength training: how to combine them, what the effect will be

There is a lot of controversy regarding the combination of aerobic and strength training. Some people believe that training cannot be done in one day, while others, on the contrary, believe that cardio is most effective after strength training. This is due to the fact that Strength and cardio exercises trigger different reactions in the body: Weight training is responsible for anabolic processes, and aerobic exercise is responsible for catabolic processes.

The goals of these two activities are also different.: Weight training is designed to increase muscle strength, density and size, while cardio is designed to increase cardiovascular endurance.

Calories, contrary to popular belief, is burned approximately equally in both types of activity.

During exercises with weights, not much energy is spent, but after the end of the training there is an increased consumption It lasts for another whole day. During classes aerobic exercise calories are burned faster, but after the end of the session this effect persists only about an hour.

Attention! When creating a training plan It is best to consult with a trainer, so as not to harm your health and choose the right load.

Cardio the day after strength training

Some athletes consider this training plan ideal, and many coaches recommend it. This option is especially good for athletes, those who want to save as much as possible muscle mass.

There are many advantages to separate training:

• Muscles have time to recover after exercise.
• Anabolic and catabolic processes are separated.
• More fat is burned during cardio.

The most important thing is to control your pulse during cardio, it should be in the range 60-70% of maximum, then muscle loss will be minimized, provided that proper nutrition.

Photo 1. Checking your pulse after training. Two fingers are applied to the carotid artery, time is counted using the second hand on the clock.

Separate training does not have a stressful effect on the body, They are suitable for both seniors and beginners.

Combination of classes in one day: first cardio, and then strength training

This option is chosen only a few bodybuilders, and, most often, having training experience of about 2-3 years. This training plan is not suitable for people who are severely overweight, because it will cause severe stress on the joints, especially if you choose running as cardio. Also not recommended for beginners Carry out cardio training before strength training, because you may simply not have the strength to perform high-quality exercises with weights.

The advantage of this lesson plan is that during aerobic exercise All glycogen contained in the blood is burned. Thus, during the strength part of the training, energy is consumed from fat reserves.

Although this option is considered difficult definitely worth trying it when the level physical training will allow you to do this.

For some athletes, cardio before strength training turns out to be more effective than other ways of doing exercises.

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Another alternation: strength exercise first, and cardio immediately after.

This is the training plan is chosen by most athletes. Conducting an aerobic session after exercise with weights is considered the most favorable for burning fat and losing weight.

It is optimal to do cardio after power loads, because the trained muscles are supplied with oxygen and recover faster. During exercise with weights, glycogen contained in the blood is consumed, and during cardio, fat reserves are burned and weight loss occurs a little more intensely.

The disadvantage of this load plan is that after an intense session with weights You may not have enough energy for a quality aerobic workout.

If after strength exercises there is an abundance of energy, then it is likely that they were not performed very conscientiously.

Carrying out both cardio and strength sessions on the same day - quite a serious load that will require physical training and is not suitable for beginners, the elderly and people with a lot of weight.

How to properly alternate workouts on different days: a sample lesson plan

The complete separation of strength and aerobic exercise suggests that exercises will be performed on different days. It is important to create a training plan and follow it, while maintaining an appropriate diet. The load plan for each athlete will vary, depending on the goals of the training: weight loss, weight gain, drying, healthy lifestyle.

Sample lesson plan for losing weight for a week:

• Monday

Rest. During this period, it is important to drink a lot of water, follow a diet, and you can even arrange a fasting day. A rest day is perfect for stretching.

• Tuesday

High intensity interval cardio session. These activities will help burn fat and increase endurance. Any cardio machine or jump rope is suitable for training. 20 seconds the exercise is performed at the limit of strength, and 10 Seconds at a slow pace, just 8 approaches.

Photo 2. The process of training on a treadmill. The trainer allows you to select the required running intensity.

• Wednesday

Strength session with medium load. Strength exercises necessary, even if the goal of training is to lose weight. Exercises with weights strengthen and develop muscles. How more muscles, the more extra calories your body burns during normal activities throughout the day.

• Thursday

Low intensity cardio session. Use any cardio machine at an average pace for 60 minutes. Pulse range 60—75% . Walking, running, swimming are suitable.