The bun is out of the oven, now what? - Your Guide to Postnatal Fitness
Congratulations on welcoming your bundle of joy into the world! As the best personal trainer in New York, I understand that transitioning to your post-baby body can be a challenge, but fear not. Whether you've been exercising throughout pregnancy or are starting fresh, I'm here to guide you on your journey to optimal postnatal fitness. Don't let society's pressure overwhelm you – your journey is unique and deserves a tailored approach.
Setting Realistic Goals with Your Fitness Coach in NYC
In our modern world, there's a growing expectation for new mothers to bounce back quickly. As a fitness coach in NYC, I've seen many women set aggressive goals shortly after giving birth. While it's natural to want to regain your pre-pregnancy shape, it's crucial to establish realistic expectations that align with your long-term well-being. Understanding the physiological changes during and after pregnancy is key.
Physiological Changes – Navigating Your New Body
During pregnancy, your body undergoes incredible changes to accommodate your growing baby. Your musculoskeletal system experiences shifts as your abdominal muscles stretch and separate to make room for your expanding womb. This can affect stability and contribute to lower back pain.
Life as a New Mom – Balancing Fitness and Motherhood
Your cardiovascular system adapts, with increased blood volume, heart rate, and stroke volume. Metabolic demand also rises, especially during exercise. As the top-rated personal trainer NYC trusts, I emphasize creating a workout plan that respects these changes.
After childbirth, you're thrust into a whirlwind of baby care, sleepless nights, and postpartum recovery. As you adapt to this new lifestyle, remember that extreme fatigue and fluctuating emotions are normal. These factors play a vital role in your recovery and long-term fitness journey. As your personal training services in NYC, I'm here to help you navigate these challenges.
Exercise Guidelines
The American College of Obstetricians and Gynecologists(ACOG) has recommended that physical activity can be resumed as soon as "physically and medically safe." Based on the postnatal personal trainer NYC and the medical professional at the mother’s postnatal check up usually decides this at around six weeks (although this may be extended if there have been complications with the birth).
How long does the postnatal period last, and when can you expect to return to a normal level of exercise? The length of time a woman is considered to be postnatal seems to be very debatable. It is well documented that although relaxin production ceases towards the end of the pregnancy, its effects can be apparent for approximately five months post birth. This would seem to lead us to a five- to six-month period where we should be aware of any physiological differences that may still be relevant. However, clinical guidance includes time periods of three months to one year.
As good advice from a postnatal personal trainer NYC; due to the stretching of the abdominals, the increase in your joint laxity caused by increases in relaxin and the altered center of gravity, you will most likely have experienced some changes in your normal movement patterns. Research has shown that during pregnancy, there is an increased demand placed upon the hip abductors, hip extensors and ankle plantar flexors. This may result in an altered gait, which may have been established relatively early in the pregnancy, creating relative flexibilities and a reduction in the efficiency of the rest of the body.
Understanding the Postnatal Period
The postnatal period varies, but it's generally recognized that relaxin's effects can last around five months after birth. During this time, your movement patterns may change due to increased joint laxity and a shifting center of gravity. Listen to your body and follow your private personal trainer NYC's guidance.
Optimizing Breastfeeding and Exercise
Maintaining your milk supply while exercising is a concern for many new moms. Research suggests feeding your baby before a workout can help maintain milk quality and prevent discomfort. As your affordable personal trainer in New York City, I recommend aligning your workout schedule with your breastfeeding routine.
Embrace Your Unique Journey
Your postnatal fitness journey is a personal and transformative experience. With the best personal trainer in New York by your side, you can embrace the changes, overcome challenges, and achieve your goals at a pace that suits you. Remember, your body's needs are individual, and together, we'll create a fitness plan that honors your well-being and supports your journey to a healthier, stronger you. Fitness coach in NYC here to guide you every step of the way.
As a postnatal personal trainer NYC based on the results from above and research with various anecdotal stories of babies refusing milk immediately after a workout, it would seem sensible to encourage a breastfeeding mother to feed her baby just before a workout. This will create enough time to recover the quality of the breast milk following the exercise. This advice makes perfect physical sense because, the longer it is since the mother has fed her baby, the more engorged her breasts could be, leading to an uncomfortable, even painful workout.
National Association of Sports Medicine, Optimum Performance Training for the Pre-natal client. (2005)
Colliton J. Managing Back Pain During Pregnancy. Denver Spine and Rehabilitation Center. Medscape General Medicine (1997)
Foti T, Davids JR, Bagley A, A Biomechanical Analysis of Gait during pregnancy, J. Bone and Joint Surgery 82:625 (2000)
Artal R, O’Toole M. Guidelines of the American College of Gynecologists for exercise during pregnancy and the postpartum period. Br J Sports Med 2003; 37:6-12
Information for Mothers. www.postnatalexercise.co.uk/mothers.htm (accessed October 2006)
Mottola MF. Exercise in the Post-partum period: practical application, Curr Sports Med Rep 2002; 1(6): 362-8
Lymbery JK, Gilleard W, The Stance Phase of Walking During Late Pregnancy, Journal of the American Podiatric Medical Association 2005; 95(3): 247-253
Dewey KG, Lovelady CA, Nommsen-Rivers LA, McCrory MA, Lonnerdal B. A Randomized Study of the Effects of Aerobic Exercise by Lactating Women on Breast-Milk Volume and Composition, New England Journal of Medicine 1994; 330: 449-453
Carey GB, Quinn TJ, Goodwin SE, Breast Milk Composition after Exercise of Different Intensities. J Hum Lact 1997; 13(2): 115-120
Gregory RL et al Effect of exercise on milk immunoglobulin A. Dept of Oral Biology.
Rooney BL, Shauberger CW, Excess Pregnancy weight gain and long term obesity: one decade later, Obstetrics and Gynecology 2002; 100(2): 245-252
Cramp AG, Brawley LR. Moms in motion: a group-mediated cognitive behavioural physical activity intervention, International Journal of Behavioural Nutrition and Physical Activity 2006; 3:23