Attività sportiva

Allenarsi dopo il parto: quanta fatica devo fare per ottenere risultati?

 

Ore di esercizio fisico? Fatica sovrumana? Diete Fantozziane? Ecco la verità sull’allenarsi dopo il parto.

Vorrei premettere che questo post parla di esercizio fisico, di corpo, di movimento, di alimentazione e su questo è incentrato. Non perché sia l’unica cosa importante, solo perché è l’argomento focus di questo post blog, visto che di questo io mi occupo per lavoro. 

Non è peccare di superficialità o avere in testa solo questo. Fossi una ginecologa, probabilmente, sposterei il focus sul riassestarsi dell’utero, annessi e connessi.  

Lungi da me, quindi,  voler portare tutta l’attenzione che richiede essere neo-mamma su questo tema, ci mancherebbe. Questo è solo un aspetto, se vogliamo anche minoritario. Però è un aspetto su cui tante mamme si fanno delle domande…e qui puoi trovare qualche risposta. 

Il recupero nel post parto spaventa un po’ tutte perché rappresenta, tra le mille sull’accudimento, una grande incognita. Non ci siamo più solo noi, nel nostro tempo, c’è anche una piccola creatura, che vive di noi, che ha bisogno di noi h24, o quasi.

Chiaramente le cose si complicano se abbiamo altri piccoli che richiedono la nostra attenzione e verso i quali dobbiamo usare un pochino di tatto in più per non far scattare gelosie, confronti, ansie e inquietudini varie. 

La domanda delle domande è sempre quella: tornerò come prima? Sì? Quando? 

Una domanda legittima, una domanda di cui nessuna mamma si deve vergognare o lasciare convincere di peccare di superficialità o di non sapere mettere in ordine “le giuste priorità”. Tu sei la priorità per te stessa, sempre e comunque. Questo lo devi sapere, di questo di devi convincere, a dispetto di tutte le voci, esterne e interne, che cercheranno di sabotare questo. 

Perché prenderti cura di te significa prenderti cura di tutti. Perché se crolli tu, poi, gli altri cosa fanno? Cosa fanno i tuoi bimbi se tu stai male? Chieditelo quando qualche “leonessa” ti attacca dicendoti che sei egoista e che i tuoi figli sono la tua priorità…e tu devi sparire e sbriciolarti come un quadrifoglio riposto anni e anni fa in qualche libro della libreria. 

Non puoi ignorarti. Non puoi evitare quello che succede, quello che vedi. 

Ci si rende conto che non è come aver messo solo un po’ di peso. Ci sono altri aspetti che entrano in campo. Quella pancia prominente e dalla forma strana, magari qualche acciacco, qualche problema col reflusso e la digestione, quelle goccine di pipì che escono quando vogliono…

Tante mamme attivano un processo di attenzione al proprio benessere che in molti casi nasce dall’aspetto fisico, perché è quello più tangibile, per poi capire che è, prima di tutto, una questione di salute. I tanti casi di diastasi con tutte le problematiche connesse ce ne fanno continuo monito. 

Diciamo che allo specchio è più facile vedere se c’è qualcosa che non ci torna. Dentro non vediamo, ma già accorgerci di qualcosa che si riflette sull’aspetto del fuori è già un campanello che non dobbiamo ignorare. 

Quello che fa la differenza è come decidiamo di agire, quali risorse e strategie mettiamo in campo per risolvere la situazione.  

Vedo mamme che si devastano di addominali dopo il parto. E lo fanno nonostante si dica loro chiaramente, e con tanto di spiegazione e motivazione, che non è questa la strada corretta. Davvero, non riesco a comprendere il motivo. 

Tutta questa fatica è inutile e sprecata, perché la pancia ha i suoi tempi fisiologici di recupero e eventuali accumuli di grasso si scalzano seguendo un’alimentazione bilanciata, non con esercizi al massacro.  

Il post parto, specie i primi 15 gg e poi comunque i primi 3 mesi almeno, è già abbastanza devastante per conto suo, vuoi davvero aggiungere anche il carico di allenamenti faticosi ed estenuanti? 1000 addominali a settimana…Dio…che follia!

L’ultima che ho visto fare una cosa del genere si è ritrovata dopo 4 anni con una diastasi di 7 cm. Non lo dico per spaventare. Lo dico perché è la verità. 

Quindi, per rispondere alla domanda da cui nasce il post, quanta fatica si deve fare per recuperare nel post parto? 

Prima di tutto vorrei fare un distinguo, tra fatica e impegno. 

Perché non sono la stessa cosa e io credo sia importante lavorare prima su questo aspetto, se si vogliono davvero ottenere risultati. 

Volersi bene e prendersi cura di sé richiede impegno. Impegno inteso come “ho preso un impegno con me stessa”, come fosse una relazione, al pari, Non ti sei presa un impegno con tuo marito/compagno? Con i tuoi figli? Lo stesso deve essere con te stessa. Non di meno. 

Impegnati per te.

Impegnati per la tua salute.

Impegnati per i tuoi obiettivi (non solo fisici). 

Impegnati per i tuoi sogni. 

Niente viene da niente ma questo ti fa capire che, al pari di un grande impegno, non serve una grande fatica, solo attivare le risorse giuste. e per darti una dimensione tangibile, numeri, vado ad attingere all’Economia e alla Legge di Pareto, meglio conosciuta come la legge dell’80/20. 

L’80% del fatturato viene dal 20% dei clienti, in un’impresa. 

La stessa cosa (più o meno), dovrebbe essere per l’allenamento. l’80% dei risultati dovrebbe arrivare dal 20% di fatica fisica. 20%. Non 100%. 

Fare il 20% significa: 

  • fare meno ma farlo meglio! Ne ho parlato anche nel blog, la scorsa settimana! Fare solo gli esercizi giusti, al momento giusto e adeguati, periodo per periodo, alla situazione in cui sono. A volte bisogna anche avere il buon senso di mettersi una mano sul cuore e fare delle piccole regressioni. Intendo dire: se mi ammalo e sto male per una settimana, quando riprendo ad allenarmi riparto con la testa, non a bomba. Farò dei piccoli downgrade (scendo un pochino di grado per intensità/carico) per poi riportarmi a regime. Immagina dopo una gravidanza!
  • Adeguare i carichi e l’intensità del workout a quel che il corpo è pronto per fare, momento per momento, senza sottostimare ma nemmeno sovrastimare. 250 crunch al giorno ma manco se devo fare le olimpiadi degli addominali li faccio 😀 
  • Il tuo bimbo non è complice? È perché si sente che non è il centro delle tue esclusive attenzioni! Che fare? Includilo. Mettilo accanto a te, tienilo in fascia, in marsupio, nella sdraietta, sul tappeto…io ho sempre guardato i miei bimbi negli occhi, li ho sempre coinvolti, contavo ad alta voce (sorridendo) i numeri, cercavo di farli ridere, di farli sentire parte del gioco…
  • Comprendere che non è solo una questione di fatica fisica, ma l’impegno che posso profondere viene anche dall’attenzione a ciò che mangio. L’alimentazione ha un ruolo fondamentale per il mio benessere, per l’energia che posso avere, per tornare al peso che cerco, etc etc. Regolarsi col cibo dovrebbe essere molto più legato alla QUALITÀ di ciò che mangio, alle COMBINAZIONI che scelgo, piuttosto che alla quantità. Diete di privazioni, dove togli i carboidrati (ad esempio) perché hai visto sui social che la KETO spacca e funziona non sono la via. Ma non perché non funzioni, ma perché non la fai sotto controllo medico! Insomma, la dieta fantozziana (guarda il video a fine post ;P ) non può avere un lieto fine. 
  • Il valore del riposo è sacro: già si dorme poco…se poi non mi so riposare…il fisico va proprio in tilt. Strafare è un biglietto di sola andata per infortuni, per esaurimento, deperimento muscolare. Tutti comportamenti che creano una tendenza “anoressizzante” nel corpo (ma anche mentalmente) e lo obbligano a vivere in perenne “allarme carestia.” 
  • Imparare ad ascoltare il tuo corpo, a percepire se i muscoli si attivano, se rispondono, come. Imparare a percepire se la fatica che fanno va bene o è l’anticamera di un possibile dolore. Se ti spacchi di crunch e senti male agli addominali, alla linea alba, allo stomaco, perdi pipì etc, non è perché l’allenamento sta funzionando…è solo perché ti stai davvero facendo del male.  

Quindi, se vuoi scoprire quali esercizi fare nell’effettivo di questo 20%…allenati con me! 

Per il post parto, il programma RECUPERO POST PARTO CONSAPEVOLE è perfetto. 

Se hai già seguito un percorso di recupero di addome e pelvico, invece, puoi scegliere il MUM TRAINING, perfetto per ogni mamma perché tutti i workout seguono sempre il mio metodo, diastasi e pelvico safe, e la tua esperienza è super personalizzabile grazie alla scelta tra tantissimi allenamenti. 

Poi ci sono i workshop in diretta, tanti consigli e tip utili…da non perdere! 

Per strapparti due risate, ecco il video della famosa dieta Fantozziana 😛

Ti aspetto nel Club Mamma Sportiva, dove ci si allena, si mangia, si sorride con gentilezza e felicità!  

 

Condividere fa bene e tiene in allenamento le dita 😉

Condividi questo post sui tuoi social preferiti!

Hai già ascoltato il mio PODCAST?

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