However, the recovery of the body, especially the nervous system, is directly related to making progress.

Your muscles experience microtraumas during workouts and then grow and get stronger on rest days, which is why it is so important to set the right activity pace.

If you exercise to exhaustion over a long time, your body can begin to revolt and react with:

• increased appetite and weight gain due to protective mechanisms
• menstrual cycle dysfunction
• sleep disorders and constant fatigue

If you want to achieve the desired results and preserve your health, it is better to combine strength and aerobic exercises.
The number of workouts, in this case, depends on your fitness level. If you are a beginner, try exercising every other day or at least twice a week.

If you have been exercising for a long time, let yourself rest at least once a week.

It is very important that the workouts are diverse. If you work with different muscle groups at a time, you will avoid exhaustion and injuries.

Remember that the main indicator that you have chosen the right pace is the gradual improvement of your personal well-being.

Myth: working out on an empty stomach will help you burn more fat

There is a common misconception that working out in the morning on an empty stomach is a quick and efficient way to lose weight.

In reality, there is no proof that it helps burn more fat. Besides, after training on an empty stomach, you may feel weak and dizzy.

The body needs fuel to build muscle and burn calories. Be sure to have a snack 45–60 minutes before working out.

Running too early can actually lead to further issues with the pelvic floor, including urinary incontinence, sexual dysfunction and pelvic organ prolapsed. At EDY Yann, I can assess the abdominal wall and pelvic floor, providing an individualized rehabilitation program to help prevent these complications.

Give it time
It takes time to heal and regain strength, and therefore returning to running is not recommended before three months at the earliest. For some women, it can take much longer before the body is ready. This does not mean that you can’t do any exercise at all before though.
We can guide you through a low-impact exercise program that starts with the pelvic floor and basic core exercises while gradually increasing your walking.
As your fitness starts to improve you can then begin to introduce other low impact cardio exercises such as cycling on a static bike and swimming, as well as some bodyweight strengthening exercises, progressing to exercises using light weights.
You need to know if you’re doing too much too soon though.

If you notice any of the following symptoms it is important that you seek advice from us:

• Pelvic or lower back pain
• Leaking of urine or loss of control of bowel movements
• Heavy or dragging sensation in pelvic area
• A gap or bulging in your tummy

Walk before you can run

Starting with a simple run/walk – running for just a minute at a time at an easy pace, it is best to gauge how the body is feeling. Then, you can work on gradually increasing the time/distance you are running for.
If any issues arise as you start increasing the training volume then please do book in to see us for an assessment and program to get you where you need to be. You will need to walk before you can run!

My top tips:

1. Start doing your pelvic floor exercises straight away and do them every day.
2. Walk rather than use the car whenever you can. It’s much easier than getting the baby in and out of the car too!
3. Do not rush into running. Listen to your body, you will get there.
4. Set a goal to keep you motivated.
5. Make sure you have the right gear – good trainers and a supportive sports bra are a must.
6. If you’re breastfeeding, time your runs so you can run soon after feeding.

Rest is important too – especially when you are sleep deprived so be realistic and stick to 2-3 runs a week.