Frequently changing your workout routine is important. It prevents overuse injuries, muscle imbalances and boredom. You can change your workout routine by alternating between various pieces of equipment, by varying the movement of your body (try to do more lateral movements and rotations) and by changing the amount of resistance (which will mean changing set and repetition amount). If you only have a few pieces of equipment to choose from, do research or talk to a trainer and find out different movements/exercises that you can execute with what you have. And do not underestimate bodyweight training and calisthenics. It requires no equipment at all and can be even more challenging than using equipment. In this video I am using my new hurdles. They were just what I needed to get re-motivated.
Note: I do have a co-star in this video. He is watching my form very carefully.
Getting back into a fitness routine postpartum is difficult. Between recovery, hormones doing crazy things, time constraints and everything feeling out-of-whack (your body, your mind, and your life) it seems overwhelming. But you just gotta work with what you got, when you can, however you can. And this is just what I am going to try to do.
It is important to follow your doctor’s orders about when and how you can begin your fitness routine postpartum. Your body requires time to heal and beginning a workout routine too early can hinder that and cause larger problems. For me, following doctor’s orders about holding off on exercise what a huge challenge. I watched people run and I was envious, when I was doing my very light/safe ‘workouts’ I would stare at my kettlebells longingly. I didn’t know how to ‘take it easy’. But, I did need to recover and I could feel that. So I took it easy and learned a little bit about how to relax along the way.
This baby is very comfy in there. Baby is healthy and I am feeling good. At this point my workouts are mainly taking long walks or shorter ‘hill drills’ outside mixed with light resistance training. Here is a video of some light resistance training I did with the body bar. I am excited for this baby to come and my next video will be post partum! The next step will be slowly, gradually, and healthfully getting the ‘baby weight’ off.
Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health. It is not recommended to pursue a pregnancy fitness routine without approval from your physician.
So finally, here it is. I apologize for the length of this video…fast forward through it and you’ll get the idea:) I attempted to compile various workouts into one video and after I completed it I realized it was a bit lengthy. Take from it what you may and I look forward to reconnecting with you!
Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health. It is not recommended to pursue a pregnancy fitness routine without approval from your physician. Please be advised that there are general guidelines for all pregnant women to follow when considering a pregnancy fitness program (http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096).
Following guidelines and following what your doctor tells you are the first steps in determining your pregnancy fitness routine. From there you have to listen to your body, watch your heart rate, and go for it!
When you are pregnant, your fitness goal is different than before. Your goal is to maintain your health and wellness during pregnancy in order to minimize discomforts related to pregnancy, to prepare your body for labor, and most importantly to have a healthy baby.
A few things I have learned along the way:
you can not predict how you will feel during your planned workout, so go with the flow and alter it as needed
your heart rate will be more elevated, so you will have to decrease intensity of your workouts and increase rest periods
It is important to decrease resistance (weight) and decrease duration of workouts to accommodate the energy that is already being expended by all that is already happening in your body
you must must hydrate before, during and after
you must change your stance and body movements to accommodate for your changing body
you will be off balance, therefore a wider stance is necessary
never push it. your body is already working overtime to create life
If your too tired, just rest and drop the workout
A brisk 20 minute walk as a workout does great things
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