FitnessMash

Training For Parenthood: Part 3

Hope everyone had a nice Memorial Day weekend.

So far, Ilene has talked to us about both lifting and cardiovascular modifications for parents. But there’s an equally important consideration when it comes to exercise programming for new moms and dads: Sleep (or lack thereof).

Q. Lack of sleep/erratic sleep schedules are common for new parents. Heck, in this day and age, they’re actually pretty common for everyone! You really need to make exercise a priority to get it in. How do you suggest people balance the competing demands of sleep, work and child-rearing, and still make time to exercise?

A. Sleep trumps all. In my opinion, if it comes down to a choice between adequate rest and a workout, choose adequate rest. New parents are active and they need their sleep. That said, intelligent workouts can actually improve new parents’ quality of life and wellbeing – including their ability to sleep and function when they are awake.

When sleep deprived, the exercise you choose should leave you feeling energized (or at least relaxed) afterward. This is not the time for exhausting, depleting workouts. So often I hear about postpartum moms being concerned about getting their bodies back after delivery, and running themselves into the ground performing high-intensity workouts on next to no sleep. This is a surefire way to sap the adrenal system and wind up sick, injured or worse.

Moderately-paced programs are a better choice for balancing the demands of new parenthood. High-intensity activities are best performed when there is adequate rest. In addition to traditional fitness protocols, adjunct modalities can provide excellent workouts. Pilates, tai chi/qi Gong and yoga are just a few of the many choices available.

Fitting in exercise can be easy. When there isn’t a 30-60 minute window available, look for smaller windows in the day to carve in a workout or just get movement in with everyday tasks. Phone calls can be made while walking, stairs can be taken to errand destinations, and playing with a baby can be a workout in itself! Pelvic floor recruitment can also be done in just a few minutes, and while you are at work, breastfeeding, etc.

The best advice I can give is to create mini-programs. Figure out a way to create exercise programs that can be done in 5-, 10- or 15-minute cycles. These are easy to pop into anyone’s day. They can include bodyweight training, bands, TRX work or anything else you think is suitable and accessible. If you’re a trainer, have your clients book sessions where you teach them a program. and video each exercise. Or, if they can’t meet, just video their program so they have a guide. I have created countless programs like this not just for new parents, but for busy executives who travel and have very little time to exercise with me. Be sure these programs can be done with an abbreviated warm-up and include the necessary recovery segments. The best exercises for worn-out people involve gentle, recovery-style movement patterns, active ROM and breathing exercises.

One more thing: New moms must be cleared before starting or resuming an exercise program. Make sure you get the green light (along with any special parameters) by the appropriate medical care providers before beginning training!

Some excellent points to remember if you’re a new parent or trainer who trains one. Thanks to Ilene Bergelson for all the great information, and don’t forget to check out her workshop at FPTI on June 17th!

Filed under: exercise Q&A, interviews