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Last week I got cleared to workout after my pregnancy and, while completely exciting, I know I have a long way to go to rebuild both my strength and endurance. Workout moves I used to bust through take a lot longer now and even a long walk can wear me out. Here are some tips for rebuilding strength and endurance that I am trying to take to heart as I relaunch into fitness postpartum.
- Don’t Get Discouraged — Rome wasn’t built in a day. You didn’t lose your strength or endurance in a day or a week or a month, so keep that in perspective as you begin. It can be discouraging to feel like a minute or a mile is killing you, but start SLOW, knowing you will only build up from there. Celebrate every mile, every minute you workout–being sidelined gives you a new appreciation for anything your body can do!
- Start Slow — Embrace the fact that your pace will be significantly slower while doing cardio. Run slower, walk slower, bike slower….everything slower. It can be humbling to be slow, but you are moving and that’s what counts. And every day you will get a little faster. I promise.
- Start Small — Begin with less time completing your activity. You may only do the elliptical for 15 minutes and at a slower pace. That’s okay. Bump up your workout sessions by 5 or 10 minute increments. You will lift smaller weights or need to modify strength exercises to be bodyweight only or easier variations. Start small and work your way up. Grab lighter weights the first couple rounds and then bump up if you’re feeling good. You don’t want to be so sore you can’t move right off a recovery period.Here is a simple workout tutorial to rebuild your cardio endurance after a break or injury using timed increments.
- Get Support — Getting a group to workout together or have a buddy to keep you accountable can help keep you on your game when you’re rebuilding strength and endurance. It’s easy to get discouraged and give up when you are getting back into fitness so get your tribe around you for support!5. Refuel — In addition to staying hydrated with water as you workout be sure to replenish your body with a healthy carb and protein after workouts. I like to mix up a quick smoothie with protein powder, frozen berries, and almond milk after a workout to rebuild my muscles and keep post-workout hunger at bay. I have recently tried out EAS® 100% Whey Protein protein powder, which has no proprietary blends, fillers, or added sugar–only pure, awesome protein! It includes 30 grams of protein which is this ideal amount for workout recovery. You can pick it up at your local Wal-Mart or order online (as a busy mom I took full advantage of this!).
You can also check out the New NBC Show S.T.R.O.N.G where EAS® products will be featured on the June 2nd episode. (9pm EST 8pm CST) Earn $3.00 when you purchase EAS® 100% Whey Protein – or Earn $1 when you purchase EAS® AdvantEdge Carb Control.
How do you use the power of protein for your workouts?