Postpartum Cardio - COVID-19

Postpartum Cardio - COVID-19

Staying home and need some stress relief?

Adding in more cardio exercise may be the perfect solution to help ease stress and anxiety during this unique situation of social distancing and quarantine with our kiddos. For an athlete, there is nothing like the feeling of getting that heart rate up and pumping. Not a bad thing, because there are some amazing health benefits to cardio. There is much strength training that needs to occur to rebuild your body from the inside out so that you can sign up for a 5K or marathon soon! It is imperative that we progress properly back into exercising post baby. Below are our cardio recommendations based on evidenced based research, clinical expertise and our personal experience. We recommend shooting for twice a week for 30 minutes.

Benefits of Postpartum Cardio

You are probably already aware that cardiovascular exercise is good for your heart, but there are so many more physiological benefits.

• Increases your energy level so that you are able to keep up with your kiddos. An increased energy level leads to an increase in the enzymes that aid in burning fat and carbohydrates, so it also helps to regulate your weight. Not only do you burn calories while you are exercising but you will also burn more calories throughout the day after you exercise due to the increased level of energy.

• Helps your body to release tension fighting hormones, such as serotonin, dopamine, and norepinephrine to combat stress and anxiety.

• If you spend much of your days sitting, exercise will help slow and can actually reverse many of the negative effects of a sedentary lifestyle and aging.

• Help you fall asleep faster and promotes REM sleep (note: just try not to work out too close to bed time otherwise you may get too energized to fall asleep!).

Breastfeeding and Cardio Postpartum

There are a lot of concerns and misconceptions out there regarding breastfeeding and cardio or high intensity interval training (HIIT), so here are some main takeaways and things to consider:

1. Studies show there is no difference in milk production or milk composition between exercising and sedentary mamas.₁ However, research has shown that high intensity exercise can actually decrease your milk supply.₁,₂ (The E&E postpartum guide is NOT high intensity)

2. Keep hydration levels up. Drink lots of water!

3. Make sure you are watching your caloric deficit with exercise and milk production. You may need to increase calories in healthy manner.

4. Try to exercise at 60-80% of max heart rate as compared to 90% of max HR that is often recommended during HIIT. 60-80% is considered a “fat burning” zone and is safe to exercise in while breastfeeding.

   1. To calculate your max heart rate: [220-age= max HR]

   2. Multiply your max HR x 0.6 and 0.8= to get your 60-80% target HR

5. If you don’t have a heart rate monitor, consider using a RPE scale (image below). You should be exercising between a 6 and a light 8.

Types of at-home cardio during postpartum period:

• Walking

• Stair climbing

• Treadmill- incline workouts, elliptical, rowing or bike (if you have access at home)

• Low to moderate impact aerobics- can do this at home with minimal equipment

• And eventually…running!

Running Postpartum

We would not suggest running until 12 weeks postpartum. During that 12 weeks there is so much you can be doing to rebuild your strength so that running is a breeze when you hit the pavement. But why should you wait so darn long? Running is high impact and a repetitive force through our bodies and if our core, pelvic floor and muscles are not ready for this it can leave us with poor running form, which leads to injuries.  See our running blog for more on this!

HOW DO I MINIMIZE THE CHANGES?

Strength training, flexibility, and recruitment of deep abdominal, hip, low back and pelvic floor muscles are imperative to running longer and more comfortably into pregnancy with fewer problems postpartum.

No matter which form of cardio you choose:

• Be sure every workout includes a warm up, cool down and a few minutes of stretching before and after exercising.

• Hydrate before, during and after your workout

• Listen to your body

• Take a break during your cardio of needed

If you feel dizzy, short of breath or experience vaginal bleeding or pain of any kind, stop exercising immediately and call your doctor if the symptoms don’t go away.

POSTPARTUM CARDIO EXAMPLES

AT HOME CARDIO- CIRCUIT WORKOUT 1

This full body workout can be done at 6 weeks postpartum. Perform each exercise for repetitions listed. Complete the list 3 sets.

AT HOME CARDIO- CIRCUIT WORKOUT 2

Performing a circuit workout at home can be done without any equipment. The following circuit is good to do after 15 weeks postpartum. Perform each exercise vigorously for the time stated, rest for 20 seconds, then move on to the next one and repeat the circuit three times through

AT HOME CARDIO- CIRCUIT WORKOUT 3- CIRCLE BAND WORKOUT

Can be performed at 12 weeks postpartum. Do each exercise for the time stated and repeat circuit 3-4x! You can do a killer workout with bands. They’re such a simple way to add more resistance. Note: do not jump if you have prolapse and do not do side planks if you have DR.

AT HOME CARDIO- CIRCUIT WORKOUT 4

Can be performed at 20 weeks postpartum. 40 seconds work/20 seconds rest. Repeat circuit 3x. Note: Do not perform plank jacks if you have DR.

AT HOME CARDIO- CIRCUIT WORKOUT 5- CARDIO BLAST

Perform at 20 weeks postpartum or beyond. Repeat each exercise as many times as you can for 40 seconds (with good form), rest 20 seconds, and repeat. Repeat the circuit 3x or 4x. Note: This is not a good cardio workout if you have stress urinary incontinence or prolapse or DR.

AT HOME CARDIO- CIRCUIT WORKOUT 6

Safe to perform at 20 weeks postpartum. 40 seconds work (repeat the exercise as many times as you can, with good form) and 20 seconds rest. Repeat circuit 5x. Note: Do not jump if you have urinary stress incontinence or prolapse.

Outdoor Cardio Workouts

Each brisk walking can be interchanged with jogging after 12 or more weeks. We are recommending even waiting for 18-20 weeks to run. When returning to running, we recommend starting with intervals and assess symptoms.

OUTDOOR WALKING 1:

Walk briskly x 5 min, walk 2 min

Walk briskly x 4 min, walk 1 min

Walk briskly x 3 min, walk 30 s

Repeat x 2 = about 30 minutes

OUTDOOR WALKING/INTERVAL STRENGTH 2:

Walk briskly x 7 minutes

Perform 20 BW squats, 20 lunges each side

Walk Briskly x 4 minutes

Perform lateral shuffles x 60s

Kareoke x 60s

Repeat x 2 = about 30 minutes

OUTDOOR WALKING/INTERVAL STRENGTH 3:

Walk 2 min, walk briskly 3 min

Lateral lunging x 20 each side

Walk 2 min briskly

Squat x 25

Walk briskly 5 min, walk 1 min

Repeat x 2= about 30 min

References

Dewey KG, Lovelady CA. Exercise and breastfeeding: a difference experience. Pediatrics. 1993; 91:514-515.

Dewey KG, McCroy MA. Effects of dieting and physical activity on pregnancy and lactation. Am J Clin Nutr. 1994; 59: 446S-453S.

Figures CC, Boyle KL, et al. Pelvic floor muscles activity and urinary incontinence in weight-bearing female athletes vs. non-athletes. JWHPT. 2008; 32: 7-11.

Handa V, Harris T, Ostergard D. 1996. Protecting the pelvic floor: Obstetric management to prevent incontinence and pelvic organ prolapse. Obstetrics and Gynecology 88;470.

Kane, Sioban L., “Does Exercise Alleviate the Symptoms of Postpartum Depression?” 2012. PCOM Physician Assistant Studies Student Scholarship. 70.

Lovelady C, Lonnerdal B, Dewey K. Lactation performance of exercising women. AmJ Clin Nutr. 1990; 52: 103-109.

Thein-Nissenbaum JM1, Thompson EF, Chumanov ES, Heiderscheit BC. Low back and hip pain in a postpartum runner: applying ultrasound imaging and running analysis. J Orthop Sports Phys Ther. 2012 Jul;42(7):615-24