Pregnancy causes a lot of changes to your body over 40 weeks. Gaining weight is necessary for your baby to grow and develop properly. Most women gain anywhere from 25 to 40 pounds depending on their pre-pregnancy weight. Once the baby is born this weight does not immediately disappear from your body. Using an elliptical machine to burn calories can aid in postpartum weight loss.
Elliptical Trainer
The elliptical trainer is a cardiovascular exercise machine designed to raise your heart rate and keep it up to improve heart and lung health as well as burn calories for weight loss. You can vary the resistance as well as change the incline to adapt to your fitness level. Some just use the lower body while others have arms that move as well to incorporate your upper body and burn more calories. Since your feet stay on the pedals throughout the movement, an elliptical trainer is low impact exercise.
Postpartum Weight Loss
After the birth of your baby you do lose some weight immediately. The amount varies on the size of your baby and your own body. The rest of the weight can be taken off gradually. Do not begin an exercise program without medical clearance. If you were physically active during pregnancy and had an uncomplicated delivery you may be able to start exercising soon after delivery. If you had a cesarean section or other health complications, you may need to wait six to eight weeks to begin exercising.
Exercise Recommendations
The American College of Sports Medicine recommends physical activity at least three days per week and up to every day to promote weight loss. Try to accumulate 150 to 420 minutes each week. Your intensity should remain moderate to high in order to gain the most benefit and burn calories. Choose activities that you enjoy and keep you motivated. The elliptical trainer is one of many appropriate choices.
Considerations
Once you have medical clearance start exercise slowly. Do not jump right back into the program or intensity that you were performing pre-pregnancy. Warm up gradually and start with as little as 15 or 20 minutes and see how you feel. At the end of the program, cool down so that your heart rate is lower than when you were exercising and your are breathing normally. If you feel pain, discomfort or bleeding, stop exercise immediately and contact your doctor.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- Elliptical Trainers.com: What Are the Benefits of an Elliptical Trainer?
- Mayo Clinic: Weight Loss After Pregnancy: Reclaiming Your Body
- Mayo Clinic: Exercise After Pregnancy: How to get started
- American Pregnancy.org: Eating for Two When Over/or Under Weight
