Transcript Myths about Post-natal fitness

MYTHS ABOUT POST-NATAL
FITNESS
Tips to help you reach your health and fitness
goals
Pamela Brown, MA, PRCS, CSCS
IMPORTANCE OF EXERCISE AFTER
PREGNANCY
Increased hip, low back, and pelvis stability
 Decrease in muscle imbalances
 Enhanced ability to do ADLs
 Increased ability to return to pre-baby weight
quicker
 Re-train overstretched abdominal and upper back
muscles
 Better posture


Decreases severity of rounded shoulders and
hyperxtended lower back
IMPORTANCE OF EXERCISE AFTER
PREGNANCY
Maintain or increase muscle strength and
endurance
 Offset effects of ligamentous laxity
 Recovery from diastasis recti
 Stress management and relaxation
 Enhances psychological well-being and selfconfidence in body image
 Prepares body for stooping, lifting, and holding

AFTER BABY ARRIVES
May feel guilty about leaving baby to exercise
 Baby’s needs ahead of your own
 Learn to love your after-baby body
 Recovering from physically demanding labor
 Risk of postpartum depression
 Increased stress levels due to lack of sleep and
increased demand
 Some concern about getting pre-baby body back

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Few misconceptions concerning this
MYTH #1

The pregnancy belly will disappear soon after the
baby is born

Depends on genetics. Swelling of abdomen decreases
to non-pregnancy state, uterus returns to regular
size, but pooch that is left is a result of added weight,
overstretched muscles, and droopy skin.
MYTH #2

My abs will never be flat again.

It is possible to tighten your muscles back up with
the right exercises and patience.
MYTH #3

Nursing moms should not work out
Moderate physical activity is recommended for
everyone. It is safe to exercise unless your doctor
doesn’t recommend it. There is a small chance that
vigorous physical activity could cause lactic acid
build-up in breast milk, however, feeding your baby
or pumping milk before you workout can remedy
that.
 Stay properly hydrated.

MYTH #4

Chasing after kids and housework are strenuous
enough.

You become used to these activities overtime, which
means that it isn’t enough of a stimulus eventually.
In other words your cardiovascular fitness, bone
integrity, joint stability and muscle strength doesn’t
improve. Exercising 3-5 days per week with a
combination of strength, cardio, and flexibility
exercise will help you to burn calories, increase
metabolism, and better perform your motherly
duties.
MYTH #5

Resuming exercise after Casarean delivery is not
advised.
Walking as soon as possible after C-section reduces
muscle wasting, increases circulation, and speeds the
healing process. As soon as your doctor clears you, it
is okay to do gentle range-of-motion, deep breathing,
abdominal compression, and Kegel exercises to
rehabilitate from the surgery.
 Most incisions these days don’t cut the abdominal
muscles.

MYTH #6

Exercising means being away from your baby.

Strengthening and cardiovascular exercises can be
performed with baby in tow, either using a tote,
stroller, or using your baby for resistance. Exercising
with baby increases mother-baby bond while allowing
you to increase fitness levels.
MYTH #7

I will have time to lose the baby weight later.

If you have not returned to your pre-pregnancy
weight after 6 months, you will more than likely
retain the extra weight. There’s no time like the
present. It takes patience, planning, and support
from family and friends.
MYTH #8

I can actively begin to lose weight immediately
after I have my baby.

The first 6-8 weeks should be used as a time to
rehabilitate and recover from labor and delivery and
taking care of your newborn. Strenuous exercise is
not advised during this time as you can injure
yourself further. After your doctor releases you for
more strenuous exercise, it is important to progress
gradually.
MYTH #9

Gestational diabetes will disappear soon after
delivery.
Not always. When it doesn’t you’re usually diagnosed
with Type 2 diabetes.
 If it goes away your risk of developing Type 2
diabetes later in life increases. Proper nutrition and
exercise is important in preventing diabetes onset.

MYTH #10

If I eat right (without exercise), I’ll lose my baby
weight.
It is true that you can lose weight with just eating
right, however results are tripled when you eat right
and exercise.
 Exercise burns calories and boosts metabolism;
proper nutrition keeps the weight off and fuels your
body for critical job demands

MYTH #11

Cardio is enough to keep my body fat levels down
and in shape.
In addition to cardio, it is recommended to do 2-3
strength training workouts per week. The more
muscle you have, the less fat you will have.
 Muscle is also needed to “shape” your body.

MYTH #12

Using light weights will keep me from bulking up
and tone my muscles.
Not exactly. Light weight doesn’t stimulate muscle
enough to grow or stick around. In short, you end up
with a “soft” physique.
 Heavier weight, when eating proper amount of
calories, prevents you from bulking up while at the
same time sculpting your body and giving you a
“tight” physique.

MYTH #13

I need to do 20 minutes of low-intensity cardio to
burn fat.
At 20 minutes of low-intensity (steady-state) cardio,
you may be burning 50% fat and 50% carb.
 You may burn a higher percentage of fat at lower
intensities, but you burn more fat calories and total
calories overall when doing higher intensity exercise.
 Low-intensity exercise boosts metabolism only during
workout; higher intensity exercises keeps metabolism
revved for hours after which increases calorie burn.

MYTH #14

I can do body-part training to lose weight and
sculpt.
In everyday living, you use multiple muscle groups to
perform actions (picking your baby up from the floor,
carrying and holding baby, picking up things from
floor while carrying and holding baby)
 Train body the way you use it everyday
 Responds better; teaches muscles to work together
(injury prevention)
 Increases calorie burn (more bang for your buck
exercises)

JUST FOR YOU…
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
QUESTIONS? COMMENTS?

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