Frequently Asked Questions

Buff Moms: The Complete Guide to Fitness for All Mothers
by Sue Fleming

(Page 2 of 2)

CHAPTER 2

Frequently Asked Questions

Throughout the years, I have discovered a pattern to the concerns and questions new moms have about exercise. Most women are reluctant to start exercise programs right after having a baby. Here are the top-ten frequently asked questions of the postpartum mom:

1. QUESTION: How long will it take for me to get back to my pre-pregnancy figure?

ANSWER: First, accept the fact that you will have gained an extra few pounds after you've given birth. But then just take one look at your sleeping baby and you will be reminded that gaining and losing the weight is worth it. Generally, it takes up to six months to a year to lose the remaining weight. We all know of women who have bounced back after two weeks. They appear just as fit as they were before pregnancy. This is not the norm. Your goal should be to lose two to four pounds a month. You may lose less if you are breast-feeding.

2. QUESTION: I've heard that losing weight while nursing is not recommended. Is this true?

ANSWER: Losing more than four pounds a week is not encouraged while you're breast-feeding. The body stores toxins in fat, and if you lose weight too quickly, there is a possibility that the toxins will enter your breast milk. Also, burning a large number of calories in a short period of time may affect your milk production. Gradual weight loss, combined with exercise, is the recommended course of action.

3. QUESTION: Is it safe to exercise with weights after having a baby?

ANSWER: Strength training (using weights or your own body weight) is an excellent way to tone muscle groups that were weakened during pregnancy and labor. Later in the book I will discuss the benefits of core strength training, or strengthening of the abdominal muscles and lower back.

4. QUESTION: When can I start exercising after I've had my baby?

ANSWER: Good news! Years ago, exercise during pregnancy was discouraged and not recommended until six months after birth. Times have changed. The American College of Obstetricians and Gynecologists recently reversed those recommendations and now say it's okay to start exercising right away, as long as you feel up to it and get the approval of your doctor. Exercise actually promotes healing. If you've had a cesarean section, you will have to wait a bit longer to start your exercise program, as your incision will need to heal. If you were lucky enough to exercise right up to giving birth and had a normal vaginal delivery, you can probably start light exercise days afterward.

5. QUESTION: How do I know if I'm exercising too soon or too much?

ANSWER: Women experience a bloody vaginal discharge called lochia during the first few weeks after delivery. This is normal; however, if the flow becomes redder and heavier, this may be a sign that you're trying to do too much, too soon. Stop exercising and notify your doctor.

It is important to listen to your body. If you're finding yourself extremely fatigued, it may be too soon for exercise, or you may be working out too hard.

6. QUESTION: Is biking safe during my postpartum recovery?

ANSWER: That really depends on the type of delivery you had. If you had some tissue damage during delivery or an episiotomy (stitches to repair tearing of the vagina), you may need more time to heal. Biking is not recommended immediately following a C-section; you will have to let your incision heal before including it in your exercise plan. Doughnut seats are recommended to relieve pressure if you find yourself sensitive when riding a bike.

7. QUESTION: What is the best way to lose weight postpartum?

ANSWER: Practicing good eating habits and getting a balanced workout, one that includes cardiovascular exercise and strength training, with obtainable goals, are the best ways to lose weight safely and effectively. Walking, swimming, biking, and jogging (when your doctor says its okay) are great forms of aerobic exercise. Light resistance training will help build strength and restore tone.

Listen to your body; it will tell you when to lengthen your workouts. In the beginning, the luxurious forty-five-minute workout may be a distant memory.

8. QUESTION: Are genetics a factor when trying to get back into pre-pregnancy shape?

ANSWER: Yes! How easily you get your old body back depends on many things, including genetics, how much you exercised during pregnancy, and whether you had complications during pregnancy and delivery. Everyone has a certain body type, and you should work with what you have. Don't compare yourself with pictures in a magazine or with your friends. It took nine months to have your baby; give yourself that much time to get back into shape.

9.QUESTION: Does it matter if I work out before I breast-feed?

ANSWER: Always try to exercise after nursing your baby so your breasts won't feel uncomfortable and full. Try to avoid exercises that make your breasts sore and tender.

10.QUESTION: How do I get rid of stretch marks?

ANSWER: Stretch marks are a result of rapid weight gain and are common during pregnancy. This stretching of the skin results in red or purple lines across the lower stomach, thighs, or breasts during pregnancy. Stretch marks are permanent, but they become less noticeable once the weight is lost and the skin shrinks back to normal. Usually stretch marks are genetic, and some women have the misfortune of getting more than others. Even though stretch marks are inevitable for some, keeping the skin moist and eating well are some of the best ways to prevent them and help make them less noticeable.

Excerpted from Buff Moms by Sue Fleming Copyright © 2004 by Sue Fleming. Excerpted by permission of Villard, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

About the Author

Sue Fleming earned her B.S. and M.S. in physical education and has been a certified personal trainer for the past ten years. The author of Buff Brides (now a series on the Discovery Health Channel), she is currently the director of physical education at Riverdale Country School in Riverdale, New York, and continues to work with private clients. She lives in Manhattan. Sue Fleming can be reached at www.buffbrides.com.