قالب وردپرس درنا توس
Home / Health / When to train after birth? | Life

When to train after birth? | Life

When Amanda Clark returned to her Cross Fit gym two months after an unplanned caesarean section, she knew she would have to climb up an ascent to regain her pre-pregnancy condition.

What the 36-year-old Maryland mother of two years did not realize was that her challenges were pelvic floor dysfunction and a severe separation of the abdominal muscles or diastase recti during pregnancy, which did not heal on its own.

Clark's trainer at the gym said, "There were a few young men who had no experience helping women after giving birth." After the regime, Clark was frustrated. She also received no guidance from her doctor when it came to postpartum fitness.

Your story is not unusual. Jaime DeLuca, lecturer and chair of the Department of Kinesiology at Towson University, found in an ongoing, small post-birth physical and mental health survey that 90 percent of participants in their study said they had received no further instructions from their doctors they answered that they were the main source of information in this respect. The study, which has so far taken in 33 participants, began in October 201


More and more women are active throughout the pregnancy, but it is not always clear what the best and safest way to get fit after the baby is born close. [19659002] The American College of Obstetricians and Gynecologists has provided some loose guidelines for pregnant and postpartum women.

And while the federal government's recommendations on physical activity in the postpartum period consider physical activity as important, studies have shown that physical activity is moderately intense during the period after the birth of a child enhances a woman's cardiorespiratory fitness and improves her mood , "- They do not give much detail:" Women who habitually work with strong aerobic activity or were physically active before pregnancy can continue these activities during pregnancy and after childbirth. "

" We still have a long way to go from good evidence-based data to the postpartum exe, "said Jaclyn Bonder, medical director of women's rehabilitation at NewYork-Presbyterian-Weill Cornell Medicine Center. "OBs usually see women six weeks after birth and release them for exercise because there is little evidence to support or deny this advice."

Normal or abnormal?

Women do not know what is normal or unusual on their journey.

Being pregnant and having a baby is hard on a woman's body. Many facial conditions such as Clark's diastasis recti, which was suggested in a study, are experienced by 60 percent of postpartum women or uterine prolapse, incontinence or generalized pelvic pain.

"Women accept these conditions as normal and when they are giving themselves up". If they get the help they need, they will not get better, "says Bonder.

Like Clark, Nicole Paterson was frustrated when she got fit after the birth. "My first pregnancy dealt with early contractions and I was in bed for the past six weeks to avoid premature birth," says the 34-year-old. "I went into labor at an early age and tore an abdominal muscle five days after giving birth."

As a result, Paterson's return to fitness was long. For the first eight months, she did little else than do the occasional yoga class. When she became pregnant for the second time, she was determined to stay strong and active for as long as possible. She turned to a coach / physiotherapist who specializes in postpartum fitness. The difference was palpable.

"I wanted to avoid the sense of detoxification that I felt at my first pregnancy," she says. "I went into labor early, but this pregnancy and recovery was child's play compared to my first."

Four weeks after giving birth, she was back with her coach / physiotherapist Ryan Smith, who trained with him In the gym, physical therapists focus on women's health issues.

"The typical advice after giving birth is to rest or do what you want to do, and no one is ideal," he says. "Full recovery is not about the tasks a new mother brings, such as feeding, carrying the baby and other physical demands in her life. The downside is difficult to feel, because there are misinformation everywhere on the internet and elsewhere.

In addition to lacking guidance, Smith says that women face many obstacles to returning to health and fitness. "New mothers have, among other things, the requirements for a baby, work and sleep deprivation," he says. "They forget to take care of themselves."

Poorly Equipped World

When they make an effort to return to a fitness program, many, like Amanda Clark, often have unusual complications.

Combine this with a medical and sporting world poorly equipped to deal with the situation, and you get a whole population of discouraged women.

Smith believes that more physiotherapists and gyms are seeing the need for programs aimed at postpartum women. "Women are generally more weight training and realize they do not have to feel terrible after giving birth," says Bonder.

Bonder recommends that postpartum women seek out physiotherapists specializing in the diagnosis of pelvic disease. "Get an accurate diagnosis of your problems and then a referral to a (physical therapist) who can help you treat you," she says.

In a case like Clark's, for example, in which the diastase does not heal recti A trained PT can prescribe the right exercises and measurements to reverse things. "With DR, the doctor should look for breadth and depth of separation to get smaller," says Bonder.

In general, says DeLuca, the six-month mark should be the point at which women can look for light at the end of the tunnel. "Most women sleep more here and have lost most of their weight," she says.

However, a 2016 DeLuca pilot study found that this is often the point where women actually feel worse and may be creeping in towel with exercise.

"We can only hypothesize here, but many factors play a role here," she says. "A return to work, the inability to return to pre-pregnancy weight, and less time for recreational activities could have come at this point."

However, if women have enough free time to move after birth, they can find and afford themselves DeLuca says, an experienced trainer or PT whose results can be a lot better.

A research report by Raul Artal, emeritus chairman of the Department of Obstetrics, Gynecology and Women's Health at St. Louis University, shows that having a postpartum exercise routine helps mentally and physically.

And a review of international guidelines on postpartum fitness came to similar conclusions. "Ideally, we are moving in a direction where there will be more guidelines for postpartum fitness," said Kelly Evenson, principal author of this review and research professor at the Gillings School of Global Public Health at the University of North Carolina. "At the moment there are not many medical touch points for women after six weeks – nor much for doctors."

Clark and Paterson are well on their way to rebuilding their health and fitness.

"After a physical exam, I met Ryan twice a week for six weeks," says Clark. "I had to take a step back first (and reduce the training level), which was tough. It felt like slow progress, but we gradually reintroduced and improved the exercises. "

" As a culture, we need change at multiple levels, "says Evenson. "Ask for support in the meantime. Being active after giving birth is crucial for overall health and happiness. "

Source link