Build Muscle – Get Strong

After the birth of a baby a woman’s body needs time to heal and to regain pre-pregnancy hormone levels. This is usually in the neighborhood of six weeks, but only a doctor can say for sure. Check with your doctor and find out when you’ll be able to begin an exercise program.

Once you get used to having a new baby around, things will eventually calm down and you’ll get some routine back into your life. Start small. Don’t make yourself believe that you need large chunks of time for exercise and then use that as an excuse not to get moving.

The good new is, you won’t be needing a gym membership. Going to a gym requires travel time, workout time, shower time, not to mention arranging for a babysitter if the gym doesn’t offer that service. By stacking more responsibilities and schedule juggling on top of what you’ve already got on your plate, you’ll be stressed long before you even reach for the car keys and gym bag.

Keep it simple. Forget about intense cardio exercise. You don’t have to walk, jog, or run miles outside or on a treadmill or spend endless amounts of time peddling to no where on an exercise bike.

Keep it short. All you need is 10-12 minutes a day, 3-5 times a week. It can be during the baby’s nap time or just put the baby in front of you in a swing, walker or playpen and let him/her watch. Babies love watching things that move.

Keep it effective. The secret to getting an effective workout in that small 10-12 timeframe is with circuit training.

Circuit training combines sets of 12-15 repetitions of resistance exercise for strength, endurance, muscle shaping and toning and bone building with 30 second bursts of cardio pumping aerobics in between. The key is to keep the time between exercises at a minimum.

As with all exercise, your body will adapt and it will become easier to perform the workout. When the workout gets too easy, people mistakenly believe they have to workout longer, hence, the copious amounts of time you hear of people spending on the treadmill or exercise bike.

One of the huge benefits of circuit training is that you don’t have to workout longer when your body adapts, just stronger and you do that by increasing the resistance level, not the time spent performing the exercises.

By staying fit you’ll be able to keep up with your new little one.
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