Issue Date: November 24, 2002
Post-partum shape-up
Contributing editor Stephanie Oakes is a new mom! Come along as she outlines the exercise routine that got her back in shape: lots of cardio and lots of patience.
In April, I gave birth to my son, Luke, by Caesarean section, because he was in a breech position (his feet, head and arms were all facing up, not down). Even though I'm a fitness expert, getting back in shape was far down on my list of priorities.
For the first four weeks after having a C-section, you can't drive, take the stairs or do much turning, walking or lifting. This was my time to enjoy family and appreciate that they could help me out.
By the fifth week I was taking walks around the block and lifting Luke (who weighed 8 pounds) without any problems. I wanted to exercise, but I knew that the excessive elasticity in muscles and joints that occurs during pregnancy was still present, so running might be hard on my knees. Walking and carrying Luke around the house was the cheapest, safest and most effective way to lose weight and enjoy him at the same time. I also lightly stretched my chest muscles, which got tight from holding him off and on 24/7.
During the next two weeks I wanted to try some walking/running intervals, but brief abdominal pain made me retreat to the stationary bike for 20 minutes three times a week. I was amazed at how I'd lost my cardio fitness, but when I was pregnant I never got my heart rate over 140, so I really hadn't done my normal cardio training in more than nine months. The doctor ordered me not to do any "weight work" or excessive training yet; I didn't mind, because I wanted to get within 5 pounds of my target weight before I lifted weights. ("The Girlfriends' Guide to Surviving the First Year of Motherhood" by Vicki Iovine has a great chapter on losing weight and lifting weights. She writes, "Fat + muscle = gladiators, and slender + muscles = Cindy Crawford.")
When Luke was 2 months old and I often found myself overwhelmed and still not dressed for the day by noon, I made my biggest discovery. The best way for me to exercise with him was to get out the jogger and walk or run. This not only gave me a cardiovascular workout, but it improved my mood, gave me more energy and provided Luke with lots of stimulation.
The third month postpartum I started doing yoga -- I would lay Luke next to me while I stretched and did poses. Sometimes it looked like he was trying to imitate them -- and for the record, he's more flexible than I am!
Everyone asked about my abs: "Are you doing a thousand crunches a day?" I started doing a few crunches after 12 weeks (10 to 12 reps every other day). Why so late? Although our abs may be the area we're trying to tone, the only way to help shed remaining pregnancy pounds is through aerobic exercise; crunches are best done along with aerobic exercise. If you only do crunches, you'll just strengthen the muscles below the extra fat, and you probably won't see much outward improvement.
When Luke was 5 months old, I scheduled a post-natal fitness test at my gym to get a reality check. I'm back to my fighting weight, pre-pregnancy body fat and flexibility, but my cardio fitness and strength level are not quite at my pre-pregnancy level.
My advice for getting fit after giving birth is to pace yourself. During the week, my husband and I alternate baby-sitting while the other takes a run, swims or lifts weights. On Saturday mornings we get a baby sitter for two hours so we can spend time together in our favorite yoga class.
If you have family close by, ask for help so you can get an hour of exercise or just take some "down time." Parenting is a full-time job, but we've all got to take a break now and then to recharge our batteries. Otherwise it's easy to burn out. Whatever pattern of weight loss you choose, remember you need to be patient.
Give yourself nine months to return to your former level of fitness.
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Fitness tips for new moms
Women who had a regular fitness habit before childbirth can expect to return completely to that routine at or around the eight-week postpartum doctor visit. But everyone is different, so don't set any hard and fast rules for getting back into shape.
I always tell my clients to remember that they were pregnant for nine months, so allow at least that much time to return to pre-pregnancy weight or fitness level. To help you get there, consider:
Some health clubs, Ys and yoga studios offer baby-sitting services, with trained childcare staff. Many clubs offer postpartum exercise classes where babies are welcome. If a postpartum class isn't available, look for a low-impact class that has a long warm-up period (at least 10 minutes) and includes cardio and basic stretching.
Postnatal exercise videos can be a convenient way to squeeze exercise into your day. Several tapes I suggest renting: "Baby & You Workout for Two" with Kathy Stevens; "Buns & Abs of Steel 9 -- Post Pregnancy Workout" with Madeleine Lewis; and "A New Dimension" with Cindy Crawford and Kathy Kaehler.
Consider getting home exercise equipment, such as a treadmill or recumbent stationary bike. It may inspire you to work out during mornings, nap times or evenings -- and I've found that treadmills can lull babies to sleep! Quality home equipment can cost up to $1,000, but that may not be much more than a one-year gym membership. Try out some equipment at the gym or a reputable sporting goods store, and avoid buying something sight unseen.
Jump ropes, exercise balls, dumbbells and exercise bands cost less than $40, require little or no setup and don't take up much room.
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