5 Tips to Return to Training after Having a Child
Giving birth is a life changing event that can really turn your world around. Many new moms are looking to get back to that pre-pregnancy body, or simply get back in touch with their health and fitness after their body has undergone such exceptional changes.
Your body is an exceptional creation, and it just went through the process of creating another. You want to be sure that you are approaching training with the right expectations and general guidelines after delivering a baby to get the best possible results safely. Here are 5 tips you’re going to want to follow when you return to or start training after having a child.
#1- Reset Your Expectations
It’s easy to get caught up in thinking that you should be able to do the same amount and type of exercise you were used to doing before having a child. Having unreasonable expectations will lead to frustrations and setbacks on your fitness journey, so be easy on yourself. When you’re pregnant, you produce different hormones that allow your body to relax and expand to allow for childbirth. Pushing yourself too hard can injure you in a plethora of ways which will not benefit yourself or your child when all is said and done!
Ease back into training 3 times a week so you can give your body time to recover between sessions. Especially the first three months after giving birth, your body is in super recovery mode. You are surely getting less good sleep also.
You may remember what your training personal records were on skills and lifting weights before you were pregnant even- just know it will take time to work your way back. In periods of inactivity, our aerobic fitness is fastest to go down. It’s also the fastest to build up- compared to your absolute strength (think 1 Rep max back squat for instance.) So as you are returning to training, make sure you Be sure to take advantage of equipment such as women’s wrist straps or knee sleeves when weight training to reduce strain on your joints.
#2 – Reset your Schedule
After the joy of having a baby, seeing your family, and returning home- you will have an entirely new schedule (especially if this is your first child!) You will need to sit with your spouse and take a serious look at our weekly schedule and set up ahead of time the weekly rhythm. It’s important your partner understands how important your training is so together you can figure out who will be watching the newborn and other children at which times. You may have to wake up earlier and try the 6am class (gasp!) or the later class when the kids are down to sleep. Whatever works best for you and your spouse- commit to it ahead of time TOGETHER! Having a plan is so important going into your week!
#3- Strictly Adhere to Recovery Guidelines From Your Doctor
This is important for all mothers, especially if you delivered your child via c section. The medical professionals that you’ve trusted to aid you on this journey to motherhood know what they’re talking about! You can cause long term damage to abdominal and pelvic muscles, deplete your milk supply, and make your overall recovery last much longer if you aren’t following the guidelines set by your doctor. Make sure your coach for life knows what your doctor has said- they will help you modify workouts.
#4- Try Breastfeeding
Breastfeeding has many benefits for both mother and child. You’re giving your child the nutrition and immune system boost that they need while burning up to 500 calories in a day. Breastfeeding aids in helping the uterus to contract which will aid in recovery. Breastfeeding can be challengin
g, so don’t give up or feel bad if you’re unable to get a hang of it.
#5- Practice Kegel Exercises
Working the pelvic floor is extremely beneficial after giving birth. During pregnancy and birth, the stomach and pelvic floor muscles stretch out, the spine extends and the pelvis spreads. The pelvic floor muscles are the very center of your core, and this is why kegels can be so beneficial. You can work them into your exercise routine to train the pelvic floor to work in conjunction with other muscles again.
If you’re ready to start training, but don’t know how or where- give us a call at 079 722 8865. We have a special Essentials Program that’s designed for new people like you. We work in small groups to make sure you are well taken care of.