{"id":1956,"date":"2016-06-09T20:27:08","date_gmt":"2016-06-09T20:27:08","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=1956"},"modified":"2016-06-09T20:27:08","modified_gmt":"2016-06-09T20:27:08","slug":"when-should-i-return-to-high-intensity-exercise","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=1956","title":{"rendered":"When should I return to high intensity exercise?"},"content":{"rendered":"<p><b><\/b>Exercise can be so so key when you are a mum and so many people I work with and talk to are desperate to get back to their former routine, jeans and get time for them. Having had 2 babies and about to have the 3rd I completely get it.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Why should I wait?<\/strong><\/span><\/p>\n<ul>\n<li>Your pelvic floor deserves a break. After 9 months of carrying a baby it\u2019s had a lot of extra work to do, then there is the act of pushing out a baby. It\u2019s understandable that it may need some R&amp;R time. Jumping back into high impact workouts will put extra pressure on the pelvic floor muscles, preventing them from recovering properly and potentially damaging them further. A weak muscle is a muscle that is easier to damage. It is NOT right to need to wear protection in your pants when you exercise. Leaks should not be the norm.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/tap-drip.jpg?ssl=1\" rel=\"attachment wp-att-1959\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1959\" src=\"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/tap-drip.jpg?resize=183%2C182&#038;ssl=1\" alt=\"tap drip\" width=\"183\" height=\"182\" srcset=\"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/tap-drip.jpg?w=183&amp;ssl=1 183w, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/tap-drip.jpg?resize=150%2C150&amp;ssl=1 150w\" sizes=\"auto, (max-width: 183px) 100vw, 183px\" \/><\/a><\/p>\n<ul>\n<li>Your body has had 9 months of carrying a baby around. It takes 9 -12 months to recover nutritionally, so why would it take any less time to recover your physical body?<\/li>\n<\/ul>\n<p><a href=\"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/2.jpg?ssl=1\" rel=\"attachment wp-att-1960\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1960\" src=\"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/2-200x300.jpg?resize=200%2C300&#038;ssl=1\" alt=\"Pilates with Priya: Baby Bump\" width=\"200\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/2.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/2.jpg?resize=768%2C1152&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/2.jpg?resize=683%2C1024&amp;ssl=1 683w, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/2.jpg?w=1476 1476w, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/2.jpg?w=2214 2214w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a><\/p>\n<ul>\n<li>You need a good, strong, solid foundation before you build. Your core is your floor. So get that strong and the rest will follow. Your lower abdominals, pelvic floor, the postural back muscles and the obliques all functions together to provide your stable base. Don\u2019t rush into running, lifting, jumping in order to have it crumble away under you.<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>How long to wait:<\/strong><\/span><\/p>\n<p>A lot of the time this is individual and depends on your previous fitness, how many babies you have had and how your pelvic floor function and core were before. But I recommend you wait a good 4-6 months and build up slowly. Listen to your body.<\/p>\n<p>Things to watch out for:<\/p>\n<p>If you feel a dragging or heaviness in your pelvic floor.<\/p>\n<p>Have pain in your lower back, pelvis or abdominals.<\/p>\n<p>Leaks when exercising.<\/p>\n<p>It generally feels uncomfortable or wrong.<\/p>\n<p>THEN STOP.<\/p>\n<p>Go back to working on your core, get stronger and then try again in a couple of months.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise can be so so key when you are a mum and so many people I work with and talk &hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[259,964,335,965,9],"tags":[35,1157,1158,1160,71,1156,153,118,537,296,339,1159],"class_list":["post-1956","post","type-post","status-publish","format-standard","hentry","category-bump-to-birth","category-core","category-lose-the-baby-weight","category-pelvic-floor","category-postnatal","tag-core","tag-high-impact-exercise-after-baby","tag-how-long-to-wait-to-exercise","tag-how-soon-to-run-after-baby","tag-pelvic-floor","tag-pelvic-floor-and-exercise","tag-pilates-southampton","tag-pilates-with-priya","tag-postnatal-exercise","tag-postnatal-pilates","tag-postnatal-pilates-southampton","tag-when-to-run-after-baby"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-vy","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1116,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1116","url_meta":{"origin":1956,"position":0},"title":"Losing the Baby Weight Week 6: my first training session.","author":"Priya Tew","date":"9 November, 2013","format":false,"excerpt":"So I\u2019ve reached the 6 week post baby place. This is usually when you get an appointment with your GP and hopefully are given the green light to exercise. In my GP surgery the 6 week check is carried out at 8 weeks. Fortunately as a specialist in the antenatal\u2026","rel":"","context":"In &quot;Bump to Birth&quot;","block_context":{"text":"Bump to Birth","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=259"},"img":{"alt_text":"Pilates with Priya: Pilates with a Sling","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/11\/IMG_4978-300x224.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2305,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2305","url_meta":{"origin":1956,"position":1},"title":"The 3 top benefits of postnatal pilates.","author":"Priya Tew","date":"17 September, 2017","format":false,"excerpt":"It strengthens your core and fixes your body. This is HUGE NEWS. Mums are lifting, bending, rotating, reaching, rocking, pushing and feeding babies. A whole lot of work and strain on the body. The core is made up of the abdominal muscles, the back muscles and the pelvic floor. This\u2026","rel":"","context":"In &quot;AnteNatal&quot;","block_context":{"text":"AnteNatal","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=3"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/10\/Breathe_titled-300x300.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2066,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2066","url_meta":{"origin":1956,"position":2},"title":"What postnatal pilates can do for you.","author":"Priya Tew","date":"9 January, 2017","format":false,"excerpt":"When you are pregnant there is a lot of focus on keeping your body healthy, looking after yourself and putting you first. There is a lot more time to focus on exercising well, cooking good meals and thinking in general. The midwife and friends\/family are asking how your body feels,\u2026","rel":"","context":"In &quot;Bump to Birth&quot;","block_context":{"text":"Bump to Birth","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=259"},"img":{"alt_text":"Postnatal Pilates: why all mums need it","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2017\/01\/PN-Pilates-quote--300x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2496,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2496","url_meta":{"origin":1956,"position":3},"title":"Prepare to Plank","author":"Priya Tew","date":"21 May, 2018","format":false,"excerpt":"Let's talk planks. An amazing exercise for building core strength, for working the whole of your body and there is so much you can layer and add into a plank. Also one of the exercises that therefore needs great technique or a lot can go wrong. 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