|Image 1 (ezineMarks.com): Heidi Klum certainly deserves respect to go from left to right within 5 weeks, but not every woman has a fitness trainers and chefs to make that possible.|
Do it like Heidi: Breastfeed and lift weights, as long your baby is still too light to be lifted ;-)
Six weeks after they had given birth and thus way later than Heidi Klum, for example, the young mothers (mean age: 26 years) who had been recruited by LeCheminat and his colleagues from the local community were randomized to one out of two study groups:
- resistance training (RT) - nine exercises (leg extension, seated leg curl, leg press, biceps curl, shoulder press,
chest press, lat pull-down, seated row, and abdominal curl-ups) for all major muscle groups, 1–3 sets per exercise (increasing from month 1-4), 90-s rest interval between sets, and 8–12 repetitions per set performed on 2 nonconsecutive
days per week at a local physical therapy
- flexibility training (FT) - the protocol was based on the recommendations from the American College of Sports Medicine Position Stand (1998) and included static stretching, four stretches (sets) per major muscle group, and holding each stretch for 10–30s; participation in group stretching once per week was optional
Does resistance training increase fertility I guess, this has little to no statistical significance, but upon reviewing the 'collateral' data from the study, I realized that 10% of the women in the RT group withdrew from the study due to another pregnancy. In the FT group, on the other hand it was not a single one. Probably just coincidence (or a side effect of feeling strong and sex?), but interesting, nonetheless ;-)
56% were breastfeeding exclusively, 33% combined infant formula with breastfeeding, and 7% combined some solids with breastfeeding. The remaining two participants did not report the extent of breastfeeding combined with formula or solids.Obviously the statistical power would have been too low for significant results here, anyway, but I would still have been interested if there was - as I would speculate a certain trend for "exclusive breast feeders" to lose their 16kg of pregnancy weight faster than their "formula assisted" peers.
|Figure 1: Changes in body composition from begin to the end of the study period (based on LeCheminan. 2012)|
|Image 2 (TopNews.in): Light resistance training is good for mothers to be and has no detrimental effects on unborn children.|
|Figure 2: Strength development (rel. change vs. baselin) during the 4-months study period (based on LeCheminan. 2012)|
Bottom line: If you want to get in shape after a pregnancy,...
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- Brankston GN, Mitchell BF, Ryan EA, Okun NB. Resistance exercise decreases the need for insulin in overweight women with gestational diabetes mellitus. Am J Obstet Gynecol. 2004 Jan;190(1):188-93.
- Lecheminant JD, Hinman T, Pratt KB, Earl N, Bailey BW, Thackeray R, Tucker LA. Effect of resistance training on body composition, self-efficacy, depression, and activity in postpartum women. Scand J Med Sci Sports. 2012 Jun 28.
- Schmitz KH, Jensen MD, Kugler KC, Jeffery RW, Leon AS. Strength training for obesity prevention in midlife women. Int J Obes Relat Metab Disord. 2003 Mar;27(3):326-33.
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