How many sets?

The number of sets to be used in a resistance training program designed for weight loss is inversely related to number of repetitions being performed. The lower number of reps, higher number of sets and vise versa. Typically, for weight loss programs I keep number of sets in range of 2-4, emphasizing compound exercises (ie. performing more sets, 4, for compound movements and fewer sets, 2, for single joint movements). Studies have shown that multiple sets are more effective than single sets in producing a growth hormone response. Therefore, multiple sets are needed, again, in order to achieve a hormonal response that is conducive to body compositional changes.

Rest Intervals

One of most overlooked variables is amount of rest taken between sets. Rest intervals, like every other variable, need to be specific to goal of resistance training program and is influenced by number of sets and repetitions being performed. Fewer reps, more rest, and vise versa. For weight loss purposes, rest intervals should be in range of 30-60 seconds. Rest intervals too short or too long will compromise training effect.

I hope this begins to shed some light on need for specifics when designing a program for weight loss. Of course, these variables may need to be manipulated on a case-by-case basis in order to account for individual differences, such as training age, work capacity, etc.

More to come in Part Two!

Lying on your back, on any comfortable surface, keep one leg bent with your foot on floor while other leg is flat on ground. Bring knee of leg that is flat toward you by bending it and then proceed to lift that same foot off ground and toward ceiling. Then bring it back down by retracing moves in reverse.

Your second leg exercise is known as “the square”. Starting in same position as first leg exercise, lift straight leg off ground by about a foot or so. Then slowly draw a square in air with your big toe. Keep square small at first. With time, as you get stronger, you can increase size of square.

You should be able to start a walking program several weeks, if not sooner, after you give birth. There is usually no good reason (unless you had a complicated pregnancy) to wait six weeks after birth to start a consistent walking program. Of course, you should discuss this with your doctor before getting started.

At six weeks post delivery you can start to push your fitness program to a higher level by incorporating cardiovascular work, such as light jogging, and some strength training with a combination of body weight exercises and dumbbell exercises. Also, remember to include stretching exercises for optimal flexibility.

The point of this article is to help you understand that most doctors are conservative when it comes to answering a new mom’s questions about exercise. It is easy for doctor to “play it safe”, and advise you to wait six weeks before starting your fitness program. However, if you show your doctor exact exercises that you wish to do, she will most likely realize that you have done your homework and should give you green light regarding start of your “new mom” exercise program.

And about first question you asked your self, “Will I be a good mother?” Exercising after you give birth will automatically make you a better mother for two significant reasons:

1) You will be setting a priceless example for your baby that is highly likely to rub off on him and have a powerful impact on how he chooses to live his life.

2) You will be stronger, healthier and more energetic. These are three valuable elements for any new mother.

New mom and former physical fitness coordinator for US NAVY, Jeri-Jo Gennusa, advises, “Avoid using your new baby as an excuse for not exercising. Allow your baby to help motivate you to take better care of yourself by following a simple and progressive post-pregnancy fitness program.”