Dear mom, you wonder if cardio training with baby in the belly is possible at all and you don’t want to give it up during pregnancy? You don’t have to! Cardio training during pregnancy and afterwards brings many benefits for mom and baby and I’ll explain why.
Gain weight in a healthy way and get back to normal weight faster
Alternating full body interval workouts will help you gain healthy weight during pregnancy, because just because you’re pregnant doesn’t mean you can’t have a toned body or do cardiovascular workouts! Often we moms use pregnancy as an excuse or even like to eat more since we “have to eat for two anyway”, but beware: being overweight or underweight can be harmful to you and your unborn baby. For example, pregnant women who are overweight have an increased risk of suffering from diabetes or high blood pressure. For those who are underweight, the risk of premature birth increases and it can lead to the underdevelopment of your baby.
Even after the birth of your little one, you will get back to your former figure much faster with a cardio workout in combination with a suitable mommy muscle workout.
My experience: I lost extra pounds after birth quite quickly, because through a combination of defined muscles and regular cardio-vascular Mama’s Cardio Burn Workouts the body burns an incredible amount of calories. So you can quickly get back your desired figure and at the same time feel really fit despite lack of sleep!
Optimal Preparation for the birth marathon
With cardio training you train your stamina and therefore get out of breath less quickly and thus prepare yourself for the birth of your little one, where a lot of endurance is required. In our MAMA’S CARDIO BURN series we have included workouts that are good for your unborn baby, without a lot of jumping or twisting.
Did you know that an active soon-to-be-mommy also has positive effects on the health of her unborn child?
Prevention of pregnancy complaints
During exercise your cardiovascular system is stimulated and therefore you and your baby are better supplied with oxygen. High blood pressure and gestational diabetes are also less likely to occur. Cardio exercise also strengthens your baby’s resistance to deal with a stressful situation, such as childbirth. In addition, with regular exercise you can counteract the typical pregnancy side effects, such as thrombosis, varicose veins, stretch marks. The runners among you: be careful! Please take enough time after the birth. If you start jogging again too soon, you risk a strong lowering of your pelvic floor, which often leads to incontinence.
My tip: Don’t try to go jogging again as soon as possible after the birth or to do workouts that are so strenuous that you are completely exhausted and also demotivated! Start slowly with the easier modifications and increase week by week. Low-impact cardio is the magic word here!
Bye-Bye depression and bad moods
Not only your immune system will be strengthened by exercising, but you will also prevent the risk of pregnancy depression and also postnatal depression. However, it’s always important that your cardio workout is perfectly suited to your exercise level and each stage during and after pregnancy. I myself was quite unsure and that’s exactly why in the cardio section with MAMA’S CARDIO BURN program, with the help of doctors and experts, I perfectly adapted the workouts to each trimester of your pregnancy and 3 more postnatal phases, so you don’t have to worry about how much exercise is appropriate anymore. At the beginning of pregnancy and in the last postnatal period you can try more demanding exercises, but from the second trimester of pregnancy you should reduce the level, so here are lighter cardio exercises for you on the program, but through which you will feel much fitter and more comfortable! So at the end of pregnancy you’re in for low-impact cardio, but don’t worry even here your heart rate will be revved up! The many jumps and fast movements in the actual cardio workout feel uncomfortable for many moms at the end of pregnancy, and right after the birth they are even taboo. That’s why after the official okay from the doctor – about 6 weeks after the birth – we start again with low-impact programs, which means neither hopping nor jumping! But that doesn’t mean you should give up cardio, you just swap it for low-impact workouts.
Even after the birth you will feel the benefits of cardio training, because by training you reduce the risk of postpartum depression, everyone knows that sport makes you happy! Responsible for this are biochemical processes, the release of so-called happiness hormones. And this is especially important in the postpartum period, since we suffer from chronic sleep deprivation anyway, which actually has a negative effect on our mood if we don’t counteract it with positive happiness hormones.
So cardio exercise serves you perfectly as a stress reliever as a new mom. According to the Journal of Clinical Sleep Medicine, regular exercise will also improve your sleep patterns, so you’ll have even more energy for everyday mommy life when you’re well rested!
P.S: Did you know that sleep-deprived moms also turn to high-calorie foods more often? According to the New York Nutrition and Obesity Research Center . Yet another reason to exercise moderately but regularly as a young mom.
My tip: I, too, felt really fit during pregnancy by doing 30-minute cardio workouts. I found jogging uncomfortable at some point in the 2nd trimester, but don’t worry even a low-impact cardio program gets your heart rate up properly! Immediately after giving birth, walks and light bike rides are recommended, of course only if you feel it’s good for you. Here you increase best from 15 to 30 to 45 to up to 60 minutes. After about 6 weeks you start with the Cardio Burn program.
Comfortable and time-saving workout from home
Training from home has many advantages. First of all, you save a lot of time, because you don’t have to go to the gym. You can train in your own home just as effectively and achieve a toned body and best of all: you can train the way you want, you don’t need the most modern sports outfit or make-up and above all you escape the often unpleasant looks in the gyms. The absolute plus point for you dear mom: you don’t need childcare at home and you can even let your little one take part in the workout. This may be a bit exhausting at times, but all in all it is a great relief and at some point our little mice will join in the gymnastics!
If that’s not a lot of arguments for a regular cardio workout! And by regular, I mean at least once a week for 30 minutes. What are you waiting for? Start your MAMA’S CARDIO BURN program now!
Keep it Moving,
Yours Birte.
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