How Much Exercise Is Enough?

[mbschneider]

Hello - I am presently 6 months pregnant, and have a question for when I return to post-pregnancy status. I have exercised very intensely for the past 15 years. I may be guilty of "over exercising". Pre-pregnancy I was 5' tall and weighed @ 103 lbs. My regime would include 3-4 days of intense cardio for an hour and 3 days of weight training for an hour, either w/ a trainer or on my own. This regime can make me tired by the end of the week - but I hold on to it for fear of "gaining weight". In reality, I do not care what the scale says - but I prefer to stay my size and not to be larger. When my first baby arrives in late May, I do not believe I will have the luxury to make daily visits to the gym(some days, yes...every day, unlikely). I plan to pursue other forms of exercise such exercise videos, walks with the baby, etc. The thought of taking a somewhat more moderate approach to exercise seems very refreshing and healthy! However, I am afraid of what this will do to my figure. Therefore, I am wondering what the pros feel about how much exercise is enough? Is it possible for me to cut back and not "fall apart"! I have heard some say that when you over-exercise, your body actually "holds on" to fat and it causes your metabolism to lower. I am not sure if there is any truth to that. Any expert/experienced thoughts would be most appreciated! Thanks so much. Mary Beth

 

[Boybert]

I would say it is not safe to keep up your pre-pg regimen at this point. That being said, you can certainly still include cardio & weight training that many times a week with lowered intensity. Go by how you feel and truly try not to push yourself to a breaking point. You will gain weight with the pregnancy, and I would try to keep it within the normal 25-35 lb range, which is healthy for you and your baby. They say 9 months up and 9 months down with the weight. It will come off and you will be back to your normal self once again. Good luck to you.


Debbie


Peter: Oh my god, Brian, there's a message in my Alphabits. It says, 'Oooooo.'
Brian: Peter, those are Cheerios.
--Family Guy

 

[6Swans4me]

Hi MB,

Congratulations! This must be an exciting time for you.

I agree with the other poster about the time it takes to get back to your prepregnancy size. You might be pleasantly surprised with how your body responds after having a baby. I always had a difficult time losing weight until after I had children. Nursing combined with pushing the stroller melted the pounds away for me no matter how much I ate. Once I stopped nursing, I didn't start noticing the weight until I stopped going for walks. It became too laborious to push around my Inglesina triple stroller, aka mid-sized vehicle, once the girls got heavier. Of course, everyone's body is different.

 

[lala1]

Hi Mary Beth and congratulations! I can share my experience with you, even though my babies are 20, 18, and 15! I put them in the carriage/stroller (and they are making some incredible ones nowadays!) and took daily walks. I didn't do weights at that time, but I'm sure that you can work that in. Just be sure to get enough rest for yourself. Also post this in the preg. forum as I'm sure you'll get lots of good info. there. It took about 6mos with my first to get back to where I was prepreg and each one took a bit longer, but never to the point where I was discouraged...guess I was too busy

 

[acatalina]

To really get enough to keep you healthy.
3X per week 20 min aerobic.
3X per week weight training 30 min from what i understand. We all go alot more but, this will keep your heart healthy and bones.
Anne
Aka( Storm)

http://www.picturetrail.com/acatalina

 

[Alhambra]

This is from personal experience. I swam 6 times a week (an hour each time) during the last trimester for both of my pregnancies. This increased my energy for labour and helped my body bounce back quickly. I had an emergency c-section with my first and did absolutely nothing (not even stairs) for 6 weeks as per the surgeon's instructions. When I had the all clear I started with walks with the baby. Soon I was walking 5 to 10 km at a time. I also found just carrying the baby all over the house was working my upper body. I incorporated video tapes (Cathe's videos step alternativing with kickboxing) during the baby's naps.
After a year I discovered I was pregnant with my second baby. I lowered my step height and continued doing step for the first 5 months and then I again hit the pool 6 times a week. I was lucky to have a vaginal birth with the second so I was able to slowly ease back into my workout routine a week after giving birth. Pushing two kids in the double stroller all over the city was an awesome way to take off the weight. I breast fed for both which also burned the calories like crazy for me. My new little one increased my intensity during crunches as he would crawl over and lay on my stomach whenever I got down on the floor to do them. I also used him as my weight for the first few months. Cuddling him while I did my lunges and squats. As he grew my workouts got more intense. Pushing the kids on the swings at the park and going on the swing myself helped get my core back in shape.
I guess what I'm saying is incorporate your baby into your workout regime. When they're wee they nap a lot which gives you the opportunity to do a workout tape or take them for a walk. I often would go for a three hour walk (well stocked with diapers...) and breast feed at the park while my older child played.
My weight two years after my son was born was the same as when I was 18 years old.
Have fun with your new baby. Make sure you give your body time to recover after giving birth. Enjoy grabbing a nap when they have one, because initially you won't be getting enough sleep at night.

 

[briee]

Great ideas up there!! Like you...I can be an intensity freak and I absolutely hated dropping intensity when pregnancies came, but had to. I did NOT suffer for it and would advise you to listen to your body and your muscles WILL bounce back (ie muscle memory).

The greatest piece of advise I could add would be flexibility. I had it stuck in my mind that I needed to have a solid hour (at least) to do my workout and would get irritated when I had interuptions. I began doing "parts" of workouts and this helped greatly. Do 1/2 of chest and back (P90X) and then do the rest later in the day. Do half of a cardio and then 1/2 weight training later in the day. Do walking lunges while holding baby. BE FLEXIBLE as babies can be demanding and don't place too high of expectations on yourself. PLEASE enjoy baby and don't worry about your body - you can return stronger than ever.

And....you will be infinitely blessed with an easier birth due to your commitment to exercise (not always - but USUALLY). I had four births that were tough and began working out with baby number 5 and had an EASY birth with her AND the last one. Keep us posted.

Briee