Many women will think of their pregnancy as a time to rest and relax, especially if they have been working out before conceiving. However, it is actually a good idea to continue some form of exercise during the pregnancy itself through a post natal training program. Doing so can help you get back into shape faster after your baby is born , particularly when combined with weight training. When this should be done depends on how far along in the pregnancy you are.
Post natal training should begin at around 6 weeks after giving birth
In more detail: Postnatal mum’s bodies will recover from childbirth at different rates depending on many factors. In order for muscles and ligaments to heal properly, new mothers need adequate nutrition and post-pregnancy exercise . Post-natal training may begin as early six weeks after birth, but it is advisable to check with your doctor first. Postnatal training will help you recover faster and make breastfeeding easier for yourself , plus you’ll feel more energised than ever before!
Post natal exercise should not stress the body
In more detail: Post-pregnancy recovery may be impaired by post-natal exercise that stresses the body . Special care must be taken when returning to weight training at the gym. For example, there are some exercises that you should avoid doing so soon after childbirth. You might also find that your strength levels are weaker than they were pre-pregnancy due to hormonal changes, fatigue and lower levels of muscle mass . This means it is especially important to use good form and not take unnecessary risks when you do decide to return to the gym. Post-natal exercises should be low in intensity and avoid positions that stretch the abdomen, back and pelvic muscles . Post-natal exercise can also help to improve your posture as well as giving you more energy during the day, so it is a good idea for both physical and mental health reasons. In fact, there are many benefits of post-natal training!
In more detail: Post natal women should train at around 60 percent of their 1RM or less depending on how they feel. Post natal women can train just as intensely as non-post natal women but care should be taken with this intensity based on risk to self and baby. Post natal women have the same adaptations that non-postnatal women have when training with similar volume and intensity. Post natal women can expect to see strength gains just as much as their non-post natal counterparts given the proper time necessary for recovery, but should avoid any exercises that compromise form in order to complete the movement.
In more detail: A post natal training program will help you get back into shape faster after your baby is born , particularly when combined with weight training. Post-pregnancy weight training will help you recover faster and make breastfeeding easier for yourself , plus you’ll feel more energized than ever before!
Conclusion paragraph: At Function Health Club we have a program designed for post natal training. It is always best to check with your doctor first, but if you are cleared then our trainers can help get you back into shape in no time! We offer tailored exercise plans that take into account the needs of new mothers and their babies; including breastfeeding considerations. Check out our website or visit us on Facebook to find out more about how we can jump start your fitness goals after pregnancy!