Can some one design a workout routine for me to ease back into fitness post-partum?

[Anonymous]

I just got the OK to start exercising again, 5 weeks post-partum and I need to lose 20 lbs. I used to be very athletic, but I had a high-risk pregnancy preceded by a long fertility struggle, so I'm now at 12 months with ZERO exercise and at least 6 months of only very light exercise before that. Now, I'm massively out of shape. I've started walking around my neighborhood with the stroller and I get winded and exhausted after about a mile. I really want to get back into shape, but I feel like I'm so far gone it's hard to know where to start. I think I need someone to give me a program that I can follow to build back up to the point where I can start doing heavy exercises. Also, I have to figure out a way to exercise with a newborn at home. I'm not comfortable taking her to the gym daycare at such a young age, and since DD cluster feeds from 6-10pm every night, I can't really fit in exercise in the evenings when my DH is home from work.

Here are the options I have that I already own or have access to:
- walking in neighborhood with stroller (don't have a jogging stroller, and am too out of shape to jog anyway)
- 30 Day Shred video
- I have a few other DVDs (Baptiste power yoga, Barre Method, Physique 57) but they are all too hard for me right now - I'm so weak!)
- assortment of free weights, jump rope
I can probably get to the gym once or twice on weekends while my DH watches the baby.

Any suggestions? It seems counter-intuitive, but I find it so un-motivating to be so drastically out of shape. It's like, why even try when I can barely do anything? Maybe I should start with the Jillian Michaels 30 Day Shred DVD - my defeatist attitude is probably exactly right for that program. Or should I try the Couch to 5K program? Or what about the FitBits that seem to be the rage? I think I need some sort of structured program to force me to get off my butt and make an effort and to hold me accountable. I'd welcome any suggestions or motivations. Thanks

[Anonymous]

One good thing about Couch to 5K is that you can do it as walking/walking faster in the beginning.

I've lost about 40 lbs (60 from my absolute highest weight, but let's not go there), and was so out of shape that I did C25K as a walking program, and then I did it completely over again as a walking/running program.

I also like spinning -- you can set the resistance to whatever level you need to set it to.

[Anonymous]

17:04 again

C25K served its purpose for me, but I did discover that I hate running. I also don't like to swim (chemicals irritate my skin). So spinning and boot camp and Body Pump are my classes of choice.

Body Pump is actually really good for your core and your other muscles -- and you can start out with super light weights, or even just the bar without any weight on it.

If you don't want to join a gym, I'd bet there are good sculpting DVDs out there.

Whenever I feel unmotivated, I try to remind myself how I used to feel when I was out of shape (crappy).

[Anonymous]

walking is great 5 weeks post partum! Don't jump into things too quickly or you will get injured.

[Anonymous]

walking at 5 weeks PP is just fine. I did 30 day shred 3 months PP and ended up injuring myself and going to physical therapy for a good 3 months as a result. I was in your shoes post-partum, too. DD is now 2 and I am in the best shape of my life - running, lifting, etc, and I am 35 pounds below my pre-pregnancy weight! The one thing I will do next time around - hire a trainer. Can you get a few sessions with a personal trainer to help you figure out a workout routine? You can find someone to come to you who will help you work out using what you have. If I were still in DC I'd offer to work out with you to help you get started (not a trainer but I have a fair amount of workout experience now) - I have done that for a lot of friends, but I am no longer local.

[Anonymous]

I would just walk for a few more weeks, not try to run. Aim for 3 miles a day. Add in basic crunches, 5#dumbells---curls, lawnmowers, arnold press, rows---and non-weighted squats/lunges/dips. Also try sun salutations until you can do pushups. It will come back quickly if you go fairly slowly so that you build the muscle you need to.

[Anonymous]

I would get a cheaper jogging stroller because, even when walking, it is much easier to push it and you will likely go farther. Keep walking for now and do a few things at home. One thing I did at about 6 weeks PP was the plank - I read about it and decided to try it. It strengthens your core and you can do it anywhere. (PSA - do not look down at your stomach while you're doing it!) I would then throw in some pushups. If you can't do 'real' ones, start on your knees. I'd also do squats throughout the day - they are an amazing exercise. This gives you the basics for the next few weeks. Go easy on yourself right now. I wouldn't do the Shred videos, because - believe it or not - they are incredibly difficult. Look and see if there is a stroller exercise group in your neighborhood. If there isn't one, consider looking around for other new moms to walk with. It is so much more enjoyable. Good luck! You will start to feel better as soon as you really commit. Don't give up.

[Anonymous]

You've gotten some great suggestions, OP. We bought a pretty cheap elliptical from Costco when our daughter was a few months old, and I used that while she napped. I once used it while wearing her in the Bjorn (took it super easy) and she conked right out. It's nice in that it's low-impact but can still offer a good cardiovascular workout. You'll get back in shape, just take it slowly and build your way up.

I've also loved running with my daughter in the jogging stroller, but I've been a runner for years. Unless you love running, I wouldn't necessarily shell out for one.

Also, it makes total sense that you'd feel unmotivated right now. It seems like such a far distance to get back in shape from where you are now, and that kind of distance totally undermines your motivation. What about Stroller Strides or something like that? You may find it easier to start out relatively slowly, then get into something both challenging and structured when you're feeling better. Good luck!! You can do it!

[Anonymous]

FYI - I bought (and then later resold) a jog stroller on Craigslist. It wasn't top of the line, but it worked fine once baby was 6 months old and I started to run. I think I paid $60 and then got back $40 on it.

I agree that walking is a great place to start - and you really can do it every day in any sort of weather. If you dress right and dress baby right, you'll be fine in cold weather, light rain, etc. I also bought a NordicTrac treadmill at Sears so I'd have no excuse - I put on silly TV or loud music and walk, even for 10 minutes. Gradually worked my way up to jogging, then running. Also, mix up your course so you don't get bored. I like to drive a few miles over to a really nice neighborhood and ogle at the nice houses while I walk. Even walking at the mall can be entertaining.

Good luck to you - 20 lbs is very doable!!! And a year off of exercise is not that much time. You can do this!!!

[Anonymous]

Be aware that they do not recommend for an infant to be jogged in a jogging stroller until 6 months. I know they have adapters - and people do it.

Ask your pediatrician.

[Anonymous]

On smooth sidewalks, a little baby is fine fully reclined in a jogger. The seat sways from side to side and absorbs the motion. It actually moves less than the baby swing I have....

[Anonymous]

Try kettlebell workouts, they are a solid all around conditioning/toning alternate where you could do at home especially in the winter mths. If you use to be athletic it should come easy for you. Start off slow and then progress to 30 mins a day- that's all you need- and you'll be burning calories and losing weight in no time.

Google kettlebell instructors Lauren Brooks and Neghar Foonini for more information.

[Anonymous]

Hi,
I am a personal trainer often work with clients for a couple of sessions to help teach you a program you can do on your own. Feel free to check out my website

http://sarasinhomepersonaltraining.vpweb.com