To get back into pre-pregnancy shape, you
need a workout you can stick to. Bounce back safely with our progressive plan.
After being completely focused on your pregnancy for nine months, it can be
sort of shocking to see just yourself when you look in the mirror after your
baby is born. As you heal and get into the swing of new motherhood, you might
start eyeing your body with suspicion and wonder if you'll ever fit into your
pre-pregnancy jeans again. Admittedly, the process takes patience and
persistence. Many women find that it takes up to a year to start feeling and
looking like themselves again.
Be
sure you have your doctor's approval before starting this or any other exercise
program.
One of the most effective and safest ways
to get there is with a progressive walk/jog program designed to build energy
and stamina as well as shed the baby weight. Because it's easy and pleasant to
do (what's not to like about walking outside on a pretty morning?), you're much
more likely to stay motivated and get your body back, one month at a time.
Stick with it for the next 12 months and you'll be stronger, fitter and back to
wearing your favorite jeans by the time your baby celebrates her first
birthday. Be sure you have your doctor's approval before starting this or any
other exercise program.
Your month-by-month fitness plan
Month 1
Armed with your dot's OK, start taking easy
walks that won't be too hard on your body; use this time to get a feel for your
body again. Try to get out every day, even if it's for only 10 minutes or so.
Put your baby in a front carrier or stroller and take her with you. If walking
causes or worsens any bleeding, stop immediately and contact your doctor.
Month 2
Now you're ready to start building up your
stamina. Gradually increase the length of your walks until you're at
approximately 100 minutes total per week. Try to walk at least five days out of
every week.
Month 3
Keep up your five-day-a- week schedule, but
increase your total time to about 150 minutes a week and add a few speed
bursts. To do one, pick up the pace for about a minute, then resume your normal
pace for one minute. These brisk- walking intervals increase your heart rate
and help you burn calories at a faster rate.
Keep
up your five-day-a- week schedule, but increase your total time to about 150
minutes a week and add a few speed bursts
Month 4
Increase the time of each speed burst so
you're doing a burst of three minutes, followed by one minute of walking at
your normal pace. Aim for four bursts each time you walk. You're getting
stronger now, so try to walk six days a week, for a total of 180 minutes.
Month 5
This phase of your walking plan starts
getting serious: You should increase your total walking time to 200 minutes per
week, making sure at least one walk is 45 minutes long. Increase your speed
bursts to about four minutes each; do five of them each time you walk.
Month 6
Now that you're a pro at fitness walking on
level ground, add some gentle hills to your route one day a week. (For comfort
and safety- yours and your baby's-it might be time to move her to a structured
carrier or jogging stroller.) Continue to walk six days a week, for a total of
210 minutes. (Note: Hill climbing takes the place of speed bursts this month
and the following month, too.)
Now
that you're a pro at fitness walking on level ground, add some gentle hills to
your route one day a week.
Month 7
Add easy hills to another day in your
walking schedule. Continue to walk six days a week, for a total of 200 minutes.
(The extra time and effort spent climbing hills compensate for the fewer total
minutes this month.)
Month 8
Welcome speed bursts back into your
routine. Walk six days a week, for a total of 225 minutes. Aim to do six
five-minute speed bursts on five days and 50 minutes of walks with hills on
another day.
Month 9
Add brief spurts of jogging to your
workouts to challenge your body. Move your baby to a jogging stroller if you
haven't already done so. Exercise six days a week: Do your normal walking
routine for four days; on two days, add four one-minute intervals of jogging,
followed by one minute of walking.
Be
proud of your fitter, stronger body!
Month 10
Shoot for at least one long walk every week
that lasts approximately 60 minutes. Continue to exercise six days a week, and
work in additional jogging intervals. Include two days in which you jog for two
minutes and walk for one; do four intervals.
Month 11
Now you should be jogging for 15 minutes
twice a week (jog for 15 minutes straight or do a few walk/jog intervals).
Continue doing your walk-jog routine six days a week.
Month 12
Continue exercising six days a week while
increasing your jogging time to 20-minute intervals twice a week. And be proud
of your fitter, stronger body!
