Categories: Postnatal

Cardio for Moms After Childbirth

Cardio for Moms: Running Postpartum

After childbirth, the question arises about returning to one’s former shape. Can you run after giving birth? Of course. A well-thought-out approach is important in any workout.

When can you start running postpartum?

It is necessary to consider how the delivery went. The body recovers differently after natural childbirth and cesarean section. If a woman was training previously, she will need less time to recover and start exercising again.

It is important for the pelvic floor muscles and deep abdominal muscles to recover. The earliest they begin to recover is the fifth week postpartum. Only then can you start running.

It is important to train with a heart rate monitor, rather than just running until you are exhausted. You need to understand the heart rate at which you are running. The average value should not exceed 150. For beginners, this is the optimal rate to benefit without overloading the body.

Detailed recommendations on incorporating running into cardio training are available on the online course at momslab.com: when to start, how much and how to run.

What to pay attention to:

Postpartum discharge must have ended.
If there was a cesarean section, you should not exercise until the stitches have healed. Otherwise, they may come apart.
Your body’s own sensations.
Before starting workouts, you need to visit a gynecologist. The doctor will provide an accurate assessment of your body’s readiness – an ultrasound will show whether the uterus has recovered.
Restore pelvic floor muscles and deep abdominal muscles. They support the internal organs.

Is it possible to run after giving birth?

Before starting cardio exercises post-birth, it’s important to consider the contraindications:

Congenital heart diseases;
Hypertension;
Tachycardia;
Arrhythmia;
Chronic joint diseases;
Flat feet;
Anemia;
Leg thrombophlebitis.

Running after childbirth: pros and cons

Running has a number of pros and cons.

Cons:

Joint injuries.
Stress on the spine and muscles, which are already weakened.

All of this can be easily avoided with a proper approach to training.

Pros:

Weight loss and increased overall tone. It is important to combine exercise with proper and healthy nutrition. Otherwise, there will be no effect.
Improved blood circulation and metabolism can reduce swelling, and avoid acne. The skin becomes firmer and more elastic.
Strong and healthy sleep.
Prevention of depressive disorders.

Running after childbirth and breastfeeding

Myths:

Milk can change taste or go away. This can be observed in professional athletes due to the level of exertion.
The baby will begin to refuse on their own because of the smell of sweat. This is the natural scent of their mother. On the contrary, mothers place their shirts nearby if they need to step away. Sensing the mother’s scent, the baby feels safe.
Ten minutes of running isn’t enough. This time is negligibly small. It’s necessary to engage in at least 20-30 minutes at a good heart rate.
It’s better to train from 11 to 1 p.m. because the body is at its peak activity. This myth is not scientifically confirmed.

Remember these simple truths:

Choosing clothes and underwear for workouts. A girl should be comfortable. Freedom of movement is important, but it’s necessary to support the breasts.
Don’t chase marathon results. You can start with walking.
During lactation, it’s important to drink a lot during and after a workout to replenish lost moisture.

Approach to Training

For women who haven’t trained before, starting with walking is recommended. Then, progress to running and more intense exercises.

Types of Running:

Slow pace – jogging.
Fast pace and short distance – sprinting.
Fartlek combines the previous types of running. It involves changing paces.

Running After Childbirth

Any woman is better off starting as if she were a beginner, even if her pre-delivery fitness level was impressive. This way, she will gradually get into rhythm without injuring herself. Initially, fast walking and slow running are used. The load increases gradually.

It’s important to pay attention to your body’s signals. If you experience discomfort in your legs, chest, or abdominal area, it’s better to take a break from exercise for 2-3 days. An elevated temperature and weakness lasting for more than an hour indicate that the body is not ready.

Exercise helps produce “happiness hormones.” Therefore, pay attention to sleep and nutrition. If these are insufficient, the body will begin to deplete already exhausted reserves. This way, it won’t be long until apathy and a bad mood set in. Family health comes first, and only then workouts.