It is my pleasure to be hosting our newest North Shore Mama Expert, Colin Stephenson of Fit For Life Personal Training. Colin is running some great Mommy & Me classes, as well as personal training, cross training and other classes for all us mamas who are looking for a way to feel our greatest! You won’t want to miss any of Colin’s posts because he is graciously offering up tips and tricks that will help you on the road to wellness!
This week, Colin tackles some questions on losing that sneaky “baby weight”!
High Intensity vs Low intensity: Which One’s Best for Losing Baby Weight?
With so many different fitness trends, how do I know which one to pick?
How soon after giving birth can I safely start to exercise?
More importantly, how do I find the time, childcare, or budget to exercise with my new little baby?
These are questions I get all the time.
First of all, there are two main ways to lose weight from exercise: long, slow and steady exercise – like marathon running – or high intensity cardio training – like boot camps. For many years, long, slow, “steady state” exercise was considered the gold standard for weight loss, because “fat” is the major contributor to energy production. But few new moms have the luxury of dedicating the time needed to lose weight from low intensity exercise. So, a great alternative for time-strapped moms are classes like boot camps, cross-fit, and high intensity interval training (HIIT). As a result of the success of these classes for weight loss the “steady state” method has fallen out of favor.
HIIT, boot camps, martial arts, and group classes are far more effective and much less time consuming than the old “steady state” exercise programs. This anaerobic interval training causes your body to continue burning fat throughout the day by delivering oxygen to tired muscles, while trying to restore the body to a resting state, also know as EPOC or “oxygen debt.”
From my experience, mommas want to get back to their pre-baby shape but aren’t sure how to balance exercise and a new baby. Regular exercise helps combat the baby blues, and group classes build a support group for new moms. As a rule of thumb, if you have had a normal delivery, it is safe to start gradually working out as soon as 6 weeks after giving birth.
On the other hand, if you were better friends with your couch than your bike before pregnancy, you shouldn’t jump right into HIIT or advanced bootcamp classes as a quick fix. It takes a lifestyle change, nutritional changes, and a gradual entry to make the most of this type of exercise. If you’ve had a bad experience, or if you throw yourself into a class far above your fitness level, chances are this will actually deter you from getting back in to an active lifestyle. A personal trainer can help you successfully stick to a exercise program. More importantly, now that you have a baby, you need to find a way to exercise with your baby on a budget.
At NV Fit For Life Personal Training we want to make it as easy and as inexpensive as possible for new moms to exercise with their babies. We currently run Tuesday and Thursday mommy & me classes at 9:15 for only $15 a class, or $10 for twice a week, and we’re adding more classes shortly. We also offer personal training, cross training, small group classes, cardio/kickboxing, and self-defense. If you’d like to try our personal training or have a group of women you’d like to train with at your home, we bring personal training to you.
1 Women who have had complications should always consult a physician before starting a program and make sure their trainer is certified by a recognized association (ACE, ACSM, Can-fit pro, or BCRPA, for example). Make sure, too, that the class or instructor will provide variations or exercises to accommodate your fitness level.