* Your baby should be with you during the stroller when it is possible. Your training should be “incidential” in order that you could achieve your results faster.
* You shouldn’t trust the 'breastfeeding for weightloss' theory. It is not suitable for all women and some of them may even gain weight during breastfeeding.
* Try to find a baby-sitter that could come for an hour or so once a week in order that you could go to a gym, work with your personal trainer and do power walk and other exercises. It goes without saying that you should most of your time be with your baby but you should also spend some time on yourself.
* It will be useful to find a ‘child friendly’ personal training studio or fitness facility.
* You should train your tummy and pelvic floor all day long. These exercises can be done sitting or standing.
Here are some recommended postnatal exercises:
* Yoga and pilates (also yoga for mums and bubs)
* Swimming and aqua aerobics
* Brisk walking - if you were running previously, you will need make up leeway
* Cycling
* Stroller circuits
* Strength training. It should be performed with the assistance of a personal trainer or appropriately qualified health professional
* Low impact aerobic training. You mustn’t change directions too fast.
Some important factors to remember when exercising:
1. Don’t perform any exercise that may injure your breasts and wear special sports bra that provides a good support. It is necessary for your body toning. Perform your workout after you breastfeed rather than before because they are full and very heavy.
2. You should consume regular and healthy meals. It is important for producing milk and energy to exercise. The food that you eat plays a crucial role in regaining your pre-pregnancy body - you have to go back to 'eating for one' but you shouldn’t stick to fad diets. Useful food will help you create a healthy body and mind.
3. It is beneficial to exercise between 3 to 5 times per week you should always be flexible.
4. If suddenly you feel yourself bad or short of breath you should lower the speed or stop.
5. Try to avoid intense workout or those that demand sudden changes in direction.
The advantages of postnatal training
1) You will recover faster after giving birth
2) You will speed up your metabolism and can return your shape and fitness level faster
3) You will be able to fight stress and postnatal depression
4) You will have more energy which is necessary for your new role as a mother.
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