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US Congrats on the New Baby. Welcome to CrossFit.

06:17  30 december  2019
06:17  30 december  2019 Source:   online.wsj.com

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Welcome to CrossFit . More fitness classes are marketing to women in their first weeks postpartum. Doctors say it can be good to get moving, but worry The “4th Trimester Fit ” class she signed up for at CrossFit Cove in Columbia, Md., is one of a growing number of fitness programs targeting brand- new

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Jena Olson walked into a CrossFit studio about four weeks after giving birth last year. She’s pretty sure Instagram made her do it.

“I was just scrolling through Instagram while breast-feeding my baby at 2 a.m., and someone posted an ad for a postpartum fitness class,” said the 31-year-old accountant. “I’d never done CrossFit in my life, but I figured, why not try it?”

The “4th Trimester Fit” class she signed up for at CrossFit Cove in Columbia, Md., is one of a growing number of fitness programs targeting brand-new moms in the first 12 weeks after giving birth. The classes reflect changing attitudes about maternal exercise and body image during the so-called fourth trimester, a label for the three months after birth that has gained traction in recent years.

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As doctors gain a better understanding of maternal health, they are encouraging postpartum women to start moving and rebuilding strength, as long as the activity is gradual, comfortable and safe. But many women are also feeling pressure to “bounce back” quickly, doctors say, amid a barrage of images on social media that can encourage unhealthy comparisons to Instagram-perfect moms.

“I see patients at 2-to-4-weeks postpartum, and a lot more of them want to start exercise as soon as possible,” said Carolyn Swenson, a urogynecologist at the University of Michigan Medical School. The shift started a few years ago, she said. “I think part of it is this unrealistic image on social media of what a new mom should look like.”

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Celebrity moms and Instagram influencers have embraced the trend of post-baby selfies, sharing photos of their spandex-clad postpartum fitness journeys. Hilaria Baldwin, a yoga instructor and fitness author who has four children with actor Alec Baldwin, documents her pregnancies for more than 700,000 Instagram followers. She said she hopes to inspire other new moms. “Someone might look at pictures of me exercising and get stressed out. I look at it as me taking care of myself. Hopefully someone else will get inspired to do the same,” she said.

Ms. Baldwin makes a point of sharing a range of images, including full-body selfies taken the day after delivery showing her still-expanded belly. She also posts short videos of her post-baby exercises. She views it as a way to challenge outdated notions. “I want to show women that our bodies are not broken,” she said. “Before, people were very much afraid of women who were healing from pregnancy. We were looked at like we were sick or somehow not OK. Now we know our body is capable of healing faster than we think, and you don’t have to go hide in a muumuu.”

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Women are exercising more during pregnancy, filling prenatal yoga, Pilates or cardio classes. “This is a much more active population than we’ve ever had before,” said Carrie Pagliano, president of the Academy of Pelvic Health Physical Therapy. After giving birth, “there’s the assumption that they’ll be able to continue that, but they don’t know how.”

Over the past few years, Dr. Pagliano said, she and her colleagues have been fielding more inquiries from women in the first four weeks postpartum. “They’re upset because they still look nine months pregnant and they don’t realize that’s perfectly normal,” she said. “They see pictures of the flat-tummy mom and say, why can’t that be me?”

Gyms have long offered prenatal fitness classes for pregnant women, and many have mommy-and-me programs for women with babies, which usually start when the infant is about four months old. The gap in between has been largely ignored by the fitness industry, until recently.

The new classes generally take a gradual approach, avoiding terms like “bounce back” and “beach body.” CrossFit Cove launched its postnatal class in 2018, after a wave of members had babies. Trainer Maria Alcoke created the six-week program as a gentle transition back to exercise, she said, rebuilding core strength through moves like squatting and lifting a weight off the floor.

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Emily Wannenburg, a former nurse and midwife in Atlantic Beach, Fla., has in recent years expanded a postpartum recovery program she calls 4th Trimester Fitness. She has accepted moms with babies as young as 10 days old. “This is not kick-your-butt fitness. It’s about reconnecting with your body,” she said. “And connecting with other mothers in the same stage.”

A few years ago, wait lists were building for her six-week courses, so she expanded to other cities in Florida. Next year she is holding instructor-training sessions in California, Washington, D.C., Florida and North Carolina.

Workout apps are adding postnatal sessions. San Francisco-based fitness personality Jaime McFaden last year joined with fitness app Aaptiv to create a fourth-trimester series, which includes breathing, stretching, core and pelvic floor exercises. “Every celebrity that’s had a baby in the past two years is posting their postnatal journey, and there’s a lot of buzz from my clients,” she said.

The app Matriarc, launched last year by former Pilates instructor Laura Arndt, offers more than 100 pelvic floor and core exercises for postpartum women. The iOS app has been downloaded more than 17,000 times, she said.

The American College of Obstetricians and Gynecologists now encourages regular physical activity in all stages of pregnancy, including the postpartum period, with some exceptions. “Someone who’s had a healthy vaginal birth, free of complications, can start light exercise much sooner than six weeks. As soon as she feels up to it, really,” said Ilona Goldfarb, an obstetrician/gynecologist at Mass General Hospital. Low-impact activities such as walking, the elliptical machine or the recumbent bike can be good options, she said, starting slow, short and gentle.

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Postpartum women should still consult with their doctors before starting a fitness program, particularly women who had complications or who delivered by C-section. “I tell all my patients to be gentle with their bodies and set realistic expectations,” Dr. Goldfarb said. “There’s a hazard of jumping in too aggressively, that can get you injured or discouraged.”

Last year, the medical group issued new guidelines recommending that maternal-care providers move the first postpartum checkup to three weeks after giving birth, rather than six. It also called on members to treat the postpartum period as the fourth trimester of pregnancy, declaring the weeks after birth critical to “setting the stage for long-term health and well-being.”

Still, for many moms, an exercise class in the weeks right after birth just isn’t in the cards. After Chanelle Lagace, a 34-year-old indoor-cycling instructor in Houston, had her third child last summer, she didn’t have the time or energy to go to the gym, she said. “I used to think that was just an excuse women gave. I figured, wake up earlier or do it while the baby’s napping,” she said. “But sometimes they wake up at 4 a.m., and you’re exhausted because you’ve been up with the other kids. There’s just no way.” She had gained 60 pounds with the baby, she said.

Once home, she took walks but didn’t start exercising until after six weeks. Even at four months, she said, “the only class I’m taking is a 15-minute ride on my Peloton at home.” Ms. Lagace is active on Instagram but tries to avoid accounts where the moms look perfect all the time. “I connect a lot more with the girls who are being real,” she said. “I didn’t have time to work out today. I’m leaking from my boobs. Life happens, you know?”

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