Bec as promised here is my response to your initial post regarding exercise post pregnancy. Firstly and honestly, how did you and Henry get on with the walking and pelvic floor exercises, and did you complete these daily? If not then perhaps we need to look at the reasons why. Was time an issue if so then set a specific time each day and stick to it, if it was the exercise itself then we need to think what we can do to regress things. If things went well and you able to complete everything without any issues then we can look to slowly progressing you. Regardless, well done for starting the process! Whenever training myself or others I employ the FITT principles and I would like you to start doing the same. F=frequency, I=intensity, T=time, T=technique. So with this in mind, let’s look at your training (and only change if last week went well and you have no injuries). With your walking I want you to choose between doing 5-10 mins longer or alternatively complete the same distance but quicker. I would heavily recommend that you keep doing your pelvic floor exercises but start being critical of your technique (if you haven’t already). This isn’t my area of expertise so I would recommend using youtube and closely following expert’s instructions, if you feel you’re doing all the exercises well then again we can apply the FITT principles! Try: https://youtube/watch?v=gidN1N8nSRU With regards to more strenuous exercise I am under the impression there are no set rules. But bearing in mind your birth it is important for us to think about recovery time etc. Have you had your postnatal check? Also it would be worth highlighting your new found passion for fitness to your health visitor, midwife, or GP. This being said and again if last week’s exercise went well without any complaints, I would like to set you a simple squat challenge! I want you to try and complete 20 squats today (Monday), completing 20 more each day until Saturday where you will be doing 120! As far as the number of continuous repetitions, I want you to do as many as you can in a row but with the proper technique; as soon as this suffers have a 2 minute break and the complete the remaining repetitions. How to squat with a good technique: Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes. Tip: initially you might find it helpful to use a chair (make sure it is supported) then go to sit down normally keeping your movement controlled, rather than sitting firmly on the chair just skim it with your bum before driving up through your legs to the starting position. If you start to feel fatigued, run down, or that your recovery from exercise is taking longer than normal this is your body’s way of telling you and us that we need to regress your exercise. Also without being too graphic if your lochia (the bleeding after birth) flows more heavily or changes colour (becomes pink or red) after activity, you could be overdoing it. Another week another fitness goal, keep at it, listen to your body and keep us posted. Matt Adapt.Evolve.Become
Posted on: Mon, 15 Sep 2014 13:42:31 +0000
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