Excerpt: "Buff Moms"
Jan. 17, 2005 -- -- Sue Fleming began working as a personal trainer 10 years ago. Now she has written a book so she can share her knowledge and help other moms stay in shape.
"Buff Moms: The Complete Guide to Fitness for All Mothers " is part of "Good Morning America's" "Personal Best" series. Read an excerpt from the book posted below.
Women who exercised regularly during pregnancy may not be capable of their usual workout postpartum. Weight gain and the decline in activity associated with pregnancy contribute to decreased fitness.
Ligament laxity associated with increased levels of relaxin during pregnancy may increase a woman's risk of injury from postpartum exercise. Although relaxin levels return to normal within the first week after delivery, laxity may persist for three months after delivery. Exercise has to be a priority, part of your daily routine. Yes, it takescommitment.
It also takes planning, compromise and loads of flexibility. Keep in mind that staying fit over the long haul is more important than getting into shape right after giving birth. So choose the fitness level appropriate for you. Physical fitness is essential to good health. You owe it to yourself and you owe it to your family.
With any exercise program, cardiovascular exercise is one of the most importantcomponents of fitness. Cardiovascular fitness is the ability of your lungs, heart and vascular system to efficiently transport oxygen to your muscles.
Aerobic exercise strengthens cardiovascular fitness. Aerobic means "with, or in the presence of, oxygen." Walking, jogging and biking are all examples of aerobic exercises -- exercises that utilize oxygen. Incorporating aerobic exercise into your life will improve your cardiovascular fitness because your body learns to utilize its oxygen supplymore efficiently.
When you utilize oxygen more efficiently, your heart doesn't have to work as hard to pump blood and oxygen throughout your body. This results in a stronger, more efficient heart. Cardiovascular exercise is crucial for maintaining and losing weight. During aerobic exercise, your body expends a lot of energy because you process and utilizemore oxygen. This energy is measured in calories. For every liter of oxygen (or one kilogram of body weight) used during an aerobic activity, the body spends five calories.
The more energy you spend and the longer you exercise, the more oxygen is used and the more calories you will burn. The key is to mix things up and find a form of exercise you like. In the beginning, walking will probably be the only cardiovascular exercise you cando. Slow walks during this initial period will not only help you feel you're getting back into a fitness routine, but will also help you relieve tension and get some fresh air. Don't push yourself -- work to establish a regular routine and keep a steady pace.
A full-fledged return to aerobic activities you participated in pre-pregnancy (or establishing a routine if you're a beginner) usually comes around the four-to-six-week-postpartum period. As you begin to feel better and you start to heal, gradually increase your cardio program and integrate the strength-training exercises that I outline, which target many ofthe major muscle groups.
JOGGING
Invest in a good pair of running shoes. In the beginning, start with walking. Once you feel stronger (about two to three weeks postpartum), alternate walking with jogging. For example, for every three minutes of walking, alternate with one minute of jogging.
SWIMMING*
BIKING*
A stationary bike can be a relatively economical piece of home exercise equipment. Stationary bikes can cost anywhere from a few hundred to thousands of dollars. One downside is that it only works your lower body. If you have lower back pain, recumbent bikes may be better for you. However, they are a bit easier to use than upright bikes, and you may have to push yourself harder to stay in your target heart rate zone and achieve a beneficial workout. One thing to remember about stationary bikes is that if they will be placed near the baby, consider models equipped with a chain guard and a solid frontwheel that covers the spokes to protect crawling children's fingers. Also, investin a comfortable seat; it makes a world of difference.
* Swimming and biking are excellent postpartum activities because they are non-weight-bearing aerobic exercises that can restore your cardiovascular conditioning without stressing the joints. However, if you had some tissue damage during delivery or had an episiotomy, you may need more time to heal before starting these activities.
AEROBICS CLASSES
Low-impact in the beginning.
YOGA
For those not ready to do more than walk, yoga-based exercise is a great way to help your body and mind get back into shape after having your baby. With practice, positions and movements soon become second nature, enabling you to pick and choose the ones that feel most comfortable. Some of the yoga positions can be done as you are watching TV.
