Women often have to struggle with annoying pregnancy pounds after giving birth and many of them feel uncomfortable in their bodies after delivery. Therefore, most of them want to get their old figure back as soon as possible. In order to get fit again in as short a time as possible, however, many start too early with the sport after the Pregnancy. But from when is sport after the birth feasible again without it being harmful?
Sport after the pregnancy: The individual fitness level decides
From when with sport after the birth When you can start exercising again after childbirth varies from woman to woman and should always be discussed with your gynaecologist. Women who were active in sports before and during pregnancy can usually start again sooner. sport after the after childbirth after childbirth. The better the training condition was before, the faster you can start again with sport after delivery. sport after the birth can be started again!
Which sports are suitable for sports after the birth suitable?
Instead of immediately right into the training after the pregnancy the first postnatal exercises can be integrated into everyday life in the form of longer walks with the pram. During the postpartum period, which begins after the birth, the body recovers from the pregnancy and delivery, you get to know the new daily routine and mother and child get used to each other. This lasts about six weeks. During this time, exercise should be avoided.
Afterwards you can start with sport after the birth and and get your muscles back into shape - for example with Pilates, yoga or Kangatraining*. Gentle endurance training such as walking or a workout on the ergometer are also possible. With swimming as training after the pregnancy should wait until after the postnatal check-up. Sports with a higher load, such as jogging or aerobics, should only be resumed by new mothers after about two months - always provided that nothing hurts.
During pregnancy, a gap forms between the abdominal muscles, which is why training the straight abdominal muscles should be avoided for the first year after giving birth. Training the oblique and transverse abdominal muscles is very suitable for promoting involution.
It is also recommended that sport after the birth It is also advisable to attend a postnatal regression course led by a trained midwife or sports teacher. Almost all cities already offer postnatal gymnastics, where exercises to strengthen the pelvic floor are learned. Health insurance companies even cover such courses.
EMS training is also offered for regression and as a training after the pregnancy used. However, the region around the abdomen and chest should be left out with the electrodes and not trained.
Pelvic floor training as workout after the pregnancy
The pelvic floor marks the end of the abdominal cavity downwards and consists of muscles, ligaments and connective tissue. Pregnancy puts a great deal of strain on the pelvic floor, as it has to bear many times the weight of the rest of the body. If the uterus of a non-pregnant woman normally weighs around 80 to 120 grams, it weighs five to six kilos when pregnant, including the child, placenta and amniotic fluid - and the pelvic floor has to withstand all this! In addition, it is extremely stretched or even tears during childbirth.
Therefore, after the birth, care should be taken to rebuild the structures. After childbirth it is important that women become aware of their pelvic floor again and start to activate it. Training for this purpose can already be started directly after the birth. However, perception training should be carried out first to find out whether the woman can tense her pelvic floor properly. If this is not the case, specialized pelvic floor training should be the first focus. If this is not done, training would not have the desired effects. About one third of women are not able to tense the pelvic floor voluntarily. As a trainer, it is a good idea to take an additional course in this area, as this will enable you to take better care of your clients.
Tips for studio owners
What can you do as a studio owner to help new mothers with their sport after the pregnancy after pregnancy? The best thing to do is to advise your customers before the first training after the birth and explain to them which equipment is best for them to use. Also make sure that they don't put themselves through too much in the beginning. Why not offer a special course programme that is specially geared to a training after the pregnancy is tailored. This could include, for example, pelvic floor training as well as light muscle building, strength or endurance training. To make working out easier for moms, you can also offer childcare! This way, women can easily bring their children to the studio and don't have to worry about finding a babysitter first. This makes them more flexible and they can come to your studio more often and spontaneously!
Conclusion: Sport after the birthYes - but not too soon!
Every birth is exhausting for a woman and leaves traces on her body. That's why mothers should take it easy after giving birth and not start exercising again too soon. sport after the pregnancy too quickly. However, many women, especially sportswomen and second-time mothers, return to training too soon after giving birth. training after the birth and pay too little attention to the 6-week regeneration period. On the one hand, this is understandable, because a woman wants to be fit for everyday life and sport again as quickly as possible, as she now has a baby to look after, there may be other children to look after, and the household and possibly a job do not take care of themselves. She wants to look slim and fit again and get back to her previous level of exercise. All of this is understandable, yet it doesn't help to regenerate properly after pregnancy. It is better to take enough time to recover and only then start again with the sport after the birth again. And even then, you should take it slowly and be content with light pelvic floor, strength and endurance training or a postnatal course to start with.
Kangatraining means Sport during and after the pregnancy or sports, fitness or dance with the baby. The mother carries the baby with a carrier in front of her chest.
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Editorial fitnessmarkt.de (SIS)
Image source: © Victoria Andreas - Fotolia
Published on: 24 November 2016