Swimming your way back into shape after your pregnancy, 2 sessions per week during 10 weeks

- Type :
  Program
- Duration :
  10 weeks
- Level :
  Sedentary (no or irregular physical activity)
- For :
  women
- Rhythm :
  2 times/week
- Coach :
  Coach Jiwok
- Number of workouts :
  20

Objective

With this workout you'll get back in shape after giving birth.

Description

You've had a baby a few months ago and want to get back into shape, this program aims to help you gently practice a physical activity.
By swimming you will tone your body as well as improve your breathing and relaxing.
By working out twice a week, you will alternate swimming sessions and resting sequences so as to slowly start working out again.
You can start this program as soon as you are done with your perineal re-education. Please wait for your doctor's authorization.

Coach Guidelines

The first thing you need to do is get the right gear: comfortable swimwear, good fitting goggles, swim fins, swim paddles and/or aquatic gloves well adjusted to your size, an elastic and possibly a training board and a pull buoy (these last two items you can easily find by the swimming pools).
For this swimming material, ask a professional for assistance on what to get.
In so far as swimming is a sport in which your body is carried, you can practice it as soon as you're done with your perineal re-education.
Start practising this sport as soon as your doctor allows it.
That way you will gently start working out again.
Take advantage of these sessions to relax while solliciting your muscles and toning your body.
As with all physical activities, small warm up exercises are recommended before you start training and stretching exercices are recommended after you're done training.

Don't forget to drink in order to optimize your recovery.
Breathing is very important when swimming and depends on the pace at which you're swimming; Make sure you breath out (exhale) deeply and completely in the water, before breathing in (inhale), so as to optimize your comfort and your muscle relaxation.
Don't forget to put a fruit or a cereal bar in your bag in case you get a little hungry
Ideally, choose your sessions Wednesday and Saturday or Monday and Thursday. You may choose other days but in that case, please make sure you respect the off days between each session.
Good luck and make sure you always enjoy these sessions.