Training on the Cross Trainer after birth

Just like the other sports, training with the Cross Trainer should be started at the earliest six weeks after birth. Recovery gymnastics should be completed in any case. Besides, a light workout on the Cross Trainer can be started.

Endurance training on the Cross Trainer is gentler on the body than jogging, for example, because there are fewer shocks to the body and the areas affected by the birth. Training with the Cross Trainer is therefore well suited to slowly re-strengthening the body and making it fit again after childbirth. Care should be taken to ensure that the training starts at a low level with low stress.

For this purpose, 10 to 15 minutes with a maximum pulse of 110 beats per minute can be sufficient. Two days later, depending on your physical condition, you can train five minutes longer at the same intensity. In small steps, in combination with sufficient rest periods, the training can be resumed. If pain occurs during or after training, it is essential that you take a break and consult your family doctor to be sure.

Are there differences for sports after a natural birth and a caesarean section?

A caesarean section is an alternative way of giving birth, which women are increasingly choosing for reasons other than health. However, a caesarean section is a major surgical procedure that should not be underestimated. After a caesarean section, it is not possible to simply start exercising again.

Women should consider some important things before they start exercising again. Both after a caesarean section and after a natural birth, the doctor’s “OK” should be obtained first. Especially after a caesarean section, the body must be given sufficient time to recover.

It is absolutely necessary to attend a regression course that supports the body in regeneration and strengthens and tightens the structures. If the healing process after a caesarean section is normal, the course can be started after about twelve weeks without any risks. Those who do not want to do without the endurance training should discuss this with the doctor and the midwife.

Swimming, for example, is well suited as endurance training after a caesarean section. After a natural delivery, the advice of the midwife and doctor should also be sought. Ideally, women should be able to start doing light exercises, such as back and abdominal exercises, again after four to six weeks.

Here, as with a caesarean section, the motto “start slowly and increase slowly” applies, so that the body can adapt to the strain and is not overtaxed. Sufficiently long and frequent breaks as well as a healthy and balanced diet help the body to regenerate optimally. The following topic could also be interesting for you: What courses are there after birth?