Gym work outs?
Suckle the baby first
I got an email from one avid reader of this column, a lady client I have known for a very long time. Esther has been an enthusiastic and ardent gym member before her pregnancy. Now that she has delivered.. a beautiful baby girl, she craves going back to the gym and start shedding off some of the weight that she put on during pregnancy.
Her main concern is that her daughter, Marylynne, is still breastfeeding. She consulted me, wondering if it was advisable for her to commence her gym programme. She was, however, apprehensive that it might affect her milk production.
I have handled situations such as that of Esther. During the nursing period, it is advisable to get someone to help you through this, so as to avoid doing exercises that will make your breasts sore or tender.
Before you engage in any type of exercise, you must try and breast-feed the baby. This is to make you comfortable as your breasts won’t feel uncomfortably full, and your baby will appreciate it.
Some research suggests that if a mum attempts to breast-feed immediately after rigorous exercise, her baby may shun the breasts completely or feed less vigorously. Any distaste for breast milk should nevertheless pass within 60 minutes after the workout, provided the exercise was not too strenuous.
While exercising, make sure that you wear a supportive bra. You may find that feeding bras are not supportive enough for work outs and you need to wear a sports bra while exercising. You may also need to wear breast pads.
What’s the best way to lose weight?
Many new mums are understandably eager to work off the extra weight gained during pregnancy, soon after their baby is born. Note that:
- The immediate postnatal period is not a good time to start dieting, especially if you are establishing’ breastfeeding .
- Speeding up weight-loss while breastfeeding may cause your milk to have chemicals called ketones, which are potentially unhealthy for your baby. Breastfeeding mums need around 200 calories a day more than when they were pregnant in order to provide enough nutritional milk for their baby as well as meet their own nutritional needs.
- Eating healthy and exercising regularly should give you the best chance of returning to a healthy weight more quickly and safely. A brisk walk is an excellent form of exercise.
- Many women will lose weight simply through breastfeeding, but this is may not work for everyone.
- It took nine months to put on the weight, so do not expect to lose it too quickly. As a rule, try to regard the first year as the time it may take you to get back to normal weight safely.
- A good goal is to lose no more than half a kilo or a pound a week. This is not only safe but will also help to ensure that the weight stays off.
- For aerobic exercise, such as brisk walking or swimming, focus on fast movements using your arms and legs that make your heart beat faster. To get the most of out your workout, exercise at 60 to 80 per cent of your maximum heart rate. This means that you should feel a little out of breath but still be able to hold a conversation.
» Work out for at least 30 minutes of exercise- include exercises targeted at toning the muscles most affected by pregnancy; at least three to five days a week.
» If you were not active during your pregnancy, start with a 15-minute programme and gradually increase to 30 minutes. If you tapered off your fitness routine as your pregnancy progressed, begin at the level where you stopped exercising and increase the intensity or time as you feel ready.
» If you develop any aches or pains, ask your doctor for advice.
END: PG 37 /34