| Many breastfeeding moms have concerns about | | | | has on the amount of lactic acid in the milk and |
| exercise. Sadly, these concerns may prevent | | | | the infant's acceptance of the breast milk. |
| them from working out and enjoying a big | | | | The study found the amount of lactic acid in |
| advantage in shedding postpartum pounds, building | | | | breast milk did increase with maximal exercise, |
| functional strength and accelerating their postnatal | | | | but did not increase in with moderate exercise. In |
| recovery. Here are some common issues for | | | | both cases the child accepted the mother's breast |
| breastfeeding moms and what to do about them. | | | | milk one hour after exercise. It is recommended |
| Sleep Deprivation | | | | that breastfeeding mothers wait 30-60 minutes |
| Breastfeeding mothers are usually sleep deprived, | | | | after exercise before breastfeeding. However, if |
| from having to feed their newborns every 3 to 4 | | | | this is not possible you still have options. |
| hours. This fatigue may lead to a decreased | | | | Use RPE to insure quality breast milk. |
| desire to exercise. When you're getting a few | | | | The key to insuring your breast milk is not |
| hours of sleep a night who feels like exercising? | | | | affected by exercise is to workout at a |
| Janet Currie, Ph.D. recommends exercising in the | | | | moderate intensity level. An easy way to |
| morning. She states that it may be more | | | | measure this is by using a Rate of Perceived |
| convenient for the mother to exercise before a | | | | Exertion (RPE) Scale. |
| regularly scheduled feeding. Sleep is also | | | | Here's how it works. The difficulty level of an |
| recommended for the new mother to properly | | | | exercise can be given a number between 1 and |
| recover from workouts. Short naps taken during | | | | 10. 10 being exhaustion or maximal intensity (you |
| the daytime while the child naps can offset the | | | | can barely breathe and are close to having to |
| nightly sleep interruptions. | | | | stop the exercise). The scale then drops as you |
| Fall Asleep Fast With "Triple Four" Breathing | | | | lower the intensity. It ultimately ends at 1 or an |
| Moms who are trying to cram in 15 minute naps | | | | exercise effort you can barely feel. |
| need every second asleep. Here's a technique to | | | | To ensure your breast milk is unaffected by |
| put you on the fast track to dreamland and make | | | | exercise, your workout intensity should be no |
| every nap second count. It's called Triple Four | | | | greater than a 7 on an RPE scale of 10. |
| breathing. | | | | So to wrap things up - if you're breastfeeding and |
| Get comfortable, close your eyes, relax and | | | | have your doctor's approval, please start or keep |
| slowly inhale for a count of four - 1...2...3...4... Then | | | | exercising. To make the fitness development |
| hold for a count of four - 1...2...3...4... now exhale | | | | process easier for you - remember to keep your |
| slowly for a count of four - 1...2...3...4... Repeat a | | | | workout intensity at a moderate level, wear the |
| few times and you'll improve your odds of falling | | | | proper breast support and try to steal naps at |
| asleep fast. Even if you don't fall completely | | | | every opportunity. |
| asleep, your brainwaves will move closer to a | | | | You may also consider the following |
| theta pattern leaving you refreshed and energized | | | | recommendations from the American College Of |
| when you open your eyes. | | | | Sports Medicine's Health and Fitness Journal with |
| Top Heavy | | | | regard to breastfeeding moms: |
| Breastfeeding moms may find an increased | | | | 1. Participate in moderate exercise 3-4 times per |
| weight in their breast tissue due to the | | | | week |
| hyper-activity of the mammary glands and | | | | 2. Drink plenty of water before, during, and after |
| production of milk. This may cause discomfort | | | | to maintain fluid for milk production |
| while exercising. | | | | 3. Weight loss recommendations for the first 6 |
| It's extremely important to wear a supportive bra | | | | monthsa. normal weight mothers = 2-2.5 lbs/ |
| when exercising. During the breastfeeding period, | | | | month (1 kg)b. overweight mothers = 4-4.5 lbs/ |
| a specially fitted sports bra is recommended to | | | | month (2 kg) |
| prevent over-stretching of the breast ligaments. | | | | References |
| Nursing sports bras designed specifically to meet | | | | 1. Currie J. and Rich M. Fit and Well: Maintaining |
| the needs of nursing mothers are a good choice. | | | | Women's Participation in Pre- and Postnatal |
| Sour Milk? | | | | Exercise. ACSM's Health & Fitness Journal. |
| One concern of breastfeeding mothers is that the | | | | 2004: 8(4): 12-15. |
| lactic acid produced during exercise may affect | | | | 2. Quinn TJ and Carey GB. How Do Diet and |
| the quality of their breast milk. They fear their | | | | Exercise Influence the Amount of Lactic Acid in |
| breast milk may have a sour taste and that the | | | | Breast Milk? Nutrition Research Newsletter. March |
| child may reject it. | | | | 1999. |
| A study conducted at the University of New | | | | 3. Wright KS, Quinn TJ, and Carey GB. Infant |
| Hampshire examined the effects that both a | | | | Acceptance of Breast Milk After Maternal |
| maximal and moderate intensity bout of exercise | | | | Exercise. Pediatrics. 2002: 109(4): 585-589. |