Cathe's regime during and after pregnancy
- Thread starter RhiannonW
- Start date
Cathe Friedrich
Administrator
Hi! I am assuming that by regime, that you are asking about my fitness regime. All that I did was teach my 6 classes per week (step, kickboxing)plus lift weights at one body part per day until I could no longer do it. I did lower my step to 4 inches for my entire pregnancy due to sore joints very early on in the pregnancy.
The first trimester was pretty much easy to handle do everything normally unless my stomach was not feeling great.
The second trimester I had cut back on my abdominal work and cut back on how heavy I lifted. I also eliminated and/or modified any exercises that put me flat on my back.
The third trimester(I delivered 3 1/2 weeks early)I cut out my kickboxing workouts. I had also taken all impact out of any of my workouts.
After my delivery, I recovered for about three weeks. Then I stayed home for another 4 weeks to bond with my baby. In that time we were also moving. Therefore, much of my free time was taken up packing, sorting, cleaning. Then after we moved in, again busy unpacking, sorting cleaning. I only had time to do a little abdominal work, some push ups, and walking.
After seven weeks, I returned to work and picked up all of my classes again. I only put in 50% intensity for two weeks, then 75% intensity for two weeks, and then went all out at 100% by the fifth week back.
The first trimester was pretty much easy to handle do everything normally unless my stomach was not feeling great.
The second trimester I had cut back on my abdominal work and cut back on how heavy I lifted. I also eliminated and/or modified any exercises that put me flat on my back.
The third trimester(I delivered 3 1/2 weeks early)I cut out my kickboxing workouts. I had also taken all impact out of any of my workouts.
After my delivery, I recovered for about three weeks. Then I stayed home for another 4 weeks to bond with my baby. In that time we were also moving. Therefore, much of my free time was taken up packing, sorting, cleaning. Then after we moved in, again busy unpacking, sorting cleaning. I only had time to do a little abdominal work, some push ups, and walking.
After seven weeks, I returned to work and picked up all of my classes again. I only put in 50% intensity for two weeks, then 75% intensity for two weeks, and then went all out at 100% by the fifth week back.
RE: Cathe's regime after pregnancy
Thank you so much for your input.
I've done step with weights for years, prior to and throughout the pregnancy(various tapes-45-50 minutes/5 days a week).
To get my 'body back', would you recommend I resume the same type workout(step with wts) after I recover, or try a new rotation? If a new rotation, would you please give me an example(i.e. 3 days 45-60 min cardio; 2 days strength)?
After I get my 'body back', how would you recommend I maintain it, same type workout(step with wts), or a new rotation?
As I said, I've done step with wts for years and maintained a body I'm okay with. So, if it's worked this long, why mess with it? On the other hand, I'd like to hear an experts opinion on my situation. Please?
Thank you, Cathe.
Thank you so much for your input.
I've done step with weights for years, prior to and throughout the pregnancy(various tapes-45-50 minutes/5 days a week).
To get my 'body back', would you recommend I resume the same type workout(step with wts) after I recover, or try a new rotation? If a new rotation, would you please give me an example(i.e. 3 days 45-60 min cardio; 2 days strength)?
After I get my 'body back', how would you recommend I maintain it, same type workout(step with wts), or a new rotation?
As I said, I've done step with wts for years and maintained a body I'm okay with. So, if it's worked this long, why mess with it? On the other hand, I'd like to hear an experts opinion on my situation. Please?
Thank you, Cathe.
Cathe Friedrich
Administrator
RE: Cathe's regime after pregnancy
Hi again! After you deliver and you are ready to resume your fitness regime, I would suggest doing your step/weights program(that you said you have been doing)but instead of 5 times per week, do it 3 times per week. Also instead of 45 to 50 minutes per session, do 25 to 30 minutes. After about three weeks, increase your 25 to 30 minutes to 40 minutes(for 2 weeks). Then go to 50 minutes(for 2 weeks). After that, your body should be acclimated enough to go back to 5 days per week at full throttle. Just be cautious and modify when needed. For now, I wouldn't concern yourself with a new rotation. Wait until you are back on your regular program in full gear and see how you feel/look. At that point you'll be better able to decide how/if your program should be altered. Good Luck!
Hi again! After you deliver and you are ready to resume your fitness regime, I would suggest doing your step/weights program(that you said you have been doing)but instead of 5 times per week, do it 3 times per week. Also instead of 45 to 50 minutes per session, do 25 to 30 minutes. After about three weeks, increase your 25 to 30 minutes to 40 minutes(for 2 weeks). Then go to 50 minutes(for 2 weeks). After that, your body should be acclimated enough to go back to 5 days per week at full throttle. Just be cautious and modify when needed. For now, I wouldn't concern yourself with a new rotation. Wait until you are back on your regular program in full gear and see how you feel/look. At that point you'll be better able to decide how/if your program should be altered. Good Luck!