{"id":9139,"date":"2020-11-19T15:04:33","date_gmt":"2020-11-19T12:04:33","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=599"},"modified":"2025-06-01T01:12:06","modified_gmt":"2025-05-31T22:12:06","slug":"cardio-per-mamme-dopo-il-parto","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/it\/cardio-per-mamme-dopo-il-parto\/","title":{"rendered":"Cardio per mamme dopo il parto"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Cardio per mamme: corsa dopo il parto<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dopo la nascita del bambino, si pone la questione di ritrovare la forma fisica di un tempo. Si pu\u00f2 correre dopo il parto? Certamente. In qualsiasi allenamento \u00e8 importante un approccio corretto.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Quando si pu\u00f2 iniziare a correre dopo il parto?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bisogna considerare come \u00e8 avvenuto il parto. Dopo il parto naturale e il taglio cesareo, il corpo si riprende in modo diverso. Se una donna si allenava prima, avr\u00e0 bisogno di meno tempo per riprendersi e iniziare ad allenarsi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c8 importante che i muscoli del pavimento pelvico e i muscoli profondi dell&#8217;addome si siano ripresi. Il termine pi\u00f9 precoce per iniziare il loro recupero \u00e8 la quinta settimana dopo il parto. Solo successivamente \u00e8 possibile iniziare a correre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c8 importante allenarsi con un cardiofrequenzimetro e non semplicemente correre fino alla stanchezza. Devi capire con quale frequenza cardiaca stai correndo. Il valore medio non dovrebbe superare i 150. Per i principianti, questo \u00e8 il valore ottimale per ottenere benefici senza sovraccaricare il corpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sul <a href=\"https:\/\/momslab.app\/\">corso online<\/a> momslab.com sono disponibili raccomandazioni dettagliate sull&#8217;integrazione della corsa negli allenamenti cardio: quando iniziare, quanto e come correre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Su cosa prestare attenzione:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dovrebbero cessare le perdite post-partum.<\/li>\n\n\n\n<li>Se ti hanno fatto un cesareo, non puoi iniziare a fare esercizio fino a quando le suture non sono guarite. Altrimenti potrebbero aprirsi.<\/li>\n\n\n\n<li>Le proprie sensazioni corporee.<\/li>\n\n\n\n<li>Prima di iniziare a fare esercizio, devi consultare un ginecologo. Il medico dar\u00e0 una valutazione precisa della prontezza del corpo: l&#8217;ecografia mostrer\u00e0 se l&#8217;utero si \u00e8 ripreso.<\/li>\n\n\n\n<li>Ripristinare i muscoli del pavimento pelvico e i muscoli profondi dell&#8217;addome. Sostengono gli organi interni.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1024x683.jpg\" alt=\"Cardio per mamme dopo il parto\" class=\"wp-image-5728\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">\u00c8 possibile correre dopo il parto?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prima di iniziare con gli esercizi cardiovascolari dopo il parto, \u00e8 importante prestare attenzione alle controindicazioni:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Malattie cardiache congenite;<\/li>\n\n\n\n<li>Ipertensione;<\/li>\n\n\n\n<li>Tachicardia;<\/li>\n\n\n\n<li>Aritmia;<\/li>\n\n\n\n<li>Malattie croniche delle articolazioni;<\/li>\n\n\n\n<li>Piede piatto;<\/li>\n\n\n\n<li>Anemia;<\/li>\n\n\n\n<li>Tromboflebite delle gambe.<\/li>\n<\/ul>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner2.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u0412\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u043f\u043e\u0441\u043b\u0435 \u0415\u0420 \u0438\u043b\u0438 \u041a\u0421 \u2014 \u043e\u0442 20 \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u043e\u0432<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u043f\u043e\u0441\u043b\u0435 \u0415\u0420\/\u041a\u0421<\/li>\r\n\t<li>\u041a\u0430\u0440\u0434\u0438\u043e \u0438 \u0442\u043e\u043d\u0443\u0441<\/li>\r\n\t<li>\u0423\u0442\u0440\u0435\u043d\u043d\u0438\u0435 \u0438 \u0432\u0435\u0447\u0435\u0440\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/li>\r\n\t<li>10\u201330 \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u0438 \u041a\u0411\u0416\u0423<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u044f, SPA \u0438 \u043f\u043e\u0434\u043a\u0430\u0441\u0442\u044b<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Corsa dopo il parto: pro e contro<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La corsa ha una serie di vantaggi e svantaggi.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--4\">Contro:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lesioni alle articolazioni.<\/li>\n\n\n\n<li>Carico sulla colonna vertebrale e sui muscoli, che sono gi\u00e0 indeboliti.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tutto questo si pu\u00f2 facilmente evitare con un approccio adeguato agli allenamenti.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--5\">Pro:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perdita di peso e aumento del tono generale. \u00c8 importante combinare l&#8217;attivit\u00e0 fisica con una dieta corretta e sana. Altrimenti non ci sar\u00e0 alcun effetto.<\/li>\n\n\n\n<li>Miglioramento della circolazione sanguigna e del metabolismo che consente di ridurre il gonfiore ed evitare l&#8217;acne. La pelle diventa pi\u00f9 tonica ed elastica.<\/li>\n\n\n\n<li>Sono fermo e sano.<\/li>\n\n\n\n<li>Prevenzione dei disturbi depressivi.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1024x683.jpg\" alt=\"Cardio per mamme dopo il parto\" class=\"wp-image-5730\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Corsa dopo il parto e allattamento al seno<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--7\">Miti:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Il latte pu\u00f2 cambiare sapore o andare perso. Questo pu\u00f2 verificarsi negli atleti professionisti a causa del livello di sforzo.<\/li>\n\n\n\n<li>Il bambino inizier\u00e0 a rifiutarsi da solo a causa dell&#8217;odore del sudore. Questo \u00e8 l&#8217;odore naturale della sua mamma. Al contrario, al bambino si mettono le magliette se bisogna allontanarsi. Sentendo l&#8217;odore della mamma, si sente al sicuro.<\/li>\n\n\n\n<li>Dieci minuti di corsa sono sufficienti. Questo tempo \u00e8 veramente poco. \u00c8 necessario allenarsi almeno 20-30 minuti a un buon ritmo cardiaco.<\/li>\n\n\n\n<li>\u00c8 meglio allenarsi dalle 11 alle 13, perch\u00e9 il corpo \u00e8 al picco della sua attivit\u00e0. Questo mito non \u00e8 confermato scientificamente.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bisogna ricordare verit\u00e0 semplici:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Scelta di abbigliamento e biancheria per l&#8217;attivit\u00e0 fisica. La ragazza dovrebbe essere a suo agio. La libert\u00e0 di movimento \u00e8 importante, ma \u00e8 necessario sostenere il <a href=\"https:\/\/momslab.app\/blog\/sovety-po-uhodu-za-grudu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">seno<\/a>.<\/li>\n\n\n\n<li>Non c&#8217;\u00e8 bisogno di puntare a risultati da maratona. Si pu\u00f2 iniziare con la camminata.<\/li>\n\n\n\n<li>Durante il periodo di allattamento, \u00e8 importante bere molto durante l&#8217;allenamento e dopo, per reintegrare i liquidi persi.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--8\">Approccio agli allenamenti<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le ragazze che non hanno mai fatto esercizio fisico possono iniziare con passeggiate. Poi possono passare alla corsa e ad allenamenti pi\u00f9 seri.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--9\">Tipi di corsa:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ritmo lento &#8211; jogging.<\/li>\n\n\n\n<li>Ritmo veloce e brevi distanze &#8211; sprint.<\/li>\n\n\n\n<li>Il fartlek combina i tipi di corsa precedenti. Consiste nel cambio di ritmo.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1024x683.jpg\" alt=\"Cardio per mamme dopo il parto\" class=\"wp-image-5731\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--10\">Allenamenti di corsa dopo il parto<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Qualsiasi ragazza \u00e8 meglio iniziare come se fosse una principiante. Anche se il suo livello di allenamento prima del parto era impressionante. Cos\u00ec potr\u00e0 ritrovare gradualmente il ritmo, evitando infortuni. Nella fase iniziale si utilizzano camminate veloci e corsa lenta. L&#8217;intensit\u00e0 aumenta gradualmente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c8 importante prestare attenzione ai segnali del corpo. In caso di disagio alle gambe, al petto o nell&#8217;area addominale, \u00e8 meglio fermarsi per 2-3 giorni. Un aumento della temperatura e debolezza per pi\u00f9 di un&#8217;ora indicano che il corpo non \u00e8 pronto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fare sport aiuta a produrre &#8220;ormoni della felicit\u00e0&#8221;. Perci\u00f2, presta attenzione al sonno e all&#8217;alimentazione. In caso di carenza, l&#8217;organismo inizier\u00e0 ad attivare le riserve gi\u00e0 esauste. Ci\u00f2 pu\u00f2 portare rapidamente ad apatia e cattivo umore. La salute della famiglia viene prima di tutto, solo dopo l&#8217;allenamento.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1024x683.jpg\" alt=\"Cardio per mamme dopo il parto\" class=\"wp-image-5736\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Cardio per mamme: corsa dopo il parto Dopo la nascita del bambino, si pone la questione di ritrovare la forma fisica di un tempo. Si&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5732,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[676],"tags":[],"class_list":["post-9139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mamme-dopo-il-parto-it"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Corsa dopo il parto: esercizi di cardio per mamme - consigli da momslab.com<\/title>\n<meta name=\"description\" content=\"Si pu\u00f2 correre dopo il parto? Certo. Sul corso online momslab sono disponibili raccomandazioni dettagliate su come includere la corsa nell&#039;allenamento cardio\u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/it\/cardio-per-mamme-dopo-il-parto\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardio per mamme dopo il parto\" \/>\n<meta property=\"og:description\" content=\"Si pu\u00f2 correre dopo il parto? Certo. 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