{"id":612,"date":"2015-06-01T14:58:19","date_gmt":"2015-06-01T11:58:19","guid":{"rendered":"http:\/\/blogit.terve.fi\/minttuvirtanen\/?p=612"},"modified":"2015-06-01T14:58:19","modified_gmt":"2015-06-01T11:58:19","slug":"getting-back-in-shape-again","status":"publish","type":"post","link":"https:\/\/blogit.terve.fi\/minttuvirtanen\/getting-back-in-shape-again\/","title":{"rendered":"Getting back in shape again"},"content":{"rendered":"

Monet ovat kysyneet miten olen p\u00e4\u00e4ssyt kuntoon raskauden j\u00e4lkeen, niin ajattelin kirjoittaa postauksen aiheesta.<\/p>\n

\"Minttu<\/a>
Raakaversio viikon takaisista Kauneus ja Terveys -lehden kuvauksista, Photo: Milka Alanen MUA: Katja Arolinna<\/figcaption><\/figure>\n
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Uskon, ett\u00e4 sill\u00e4 on eniten merkityst\u00e4, mit\u00e4 olen tehnyt ennen raskaaksi tuloa. Kun pohjaty\u00f6 on tehty hyvin ja pitk\u00e4j\u00e4nteisesti, ei tarvita mit\u00e4\u00e4n ihmetekoja p\u00e4\u00e4st\u00e4kseen muutamasta ylim\u00e4\u00e4r\u00e4isest\u00e4 kilosta eroon.<\/p>\n

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Toki my\u00f6s geeneill\u00e4 on iso merkitys siin\u00e4 paljon painoa tulee raskauden aikana ja miten nopeasti siit\u00e4 p\u00e4\u00e4see eroon. Painoni nousi noin 12 kg raskauden aikana ja niist\u00e4 taisi olla 4 j\u00e4ljell\u00e4 kun p\u00e4\u00e4sin sairaalasta kotiin. Peili on mielest\u00e4ni paras mittari, enk\u00e4 k\u00e4y kovin usein vaa’alla. Raskausaikana painoa seurataan joka l\u00e4\u00e4k\u00e4rik\u00e4ynnill\u00e4, joten silloin olin hyvin perill\u00e4 miss\u00e4 painon suhteen mentiin.<\/p>\n

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Raskauden ensimm\u00e4isen kolmanneksen aikana minulle ei maistunut kuin roskaruoka, mutta siit\u00e4 eteenp\u00e4in s\u00f6in normaalisti. Teen aina ruoan itse ja sy\u00f6n terveellist\u00e4 ja puhdasta ruokaa. N\u00e4in tein my\u00f6s raskausaikana, annoskoot tosin olivat isompia. Leip\u00e4\u00e4 teki mieli paljon enemm\u00e4n kuin normaalisti, mutta muita erityisi\u00e4 mielitekoja ei ollut. Karkit on paheeni ja niit\u00e4 s\u00f6in luvattoman paljon my\u00f6s raskausaikana.<\/p>\n

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\"Minttu\"<\/a>
T\u00e4m\u00e4nhetkinen lempiruokani, avokadopastaa ja grillattua kanaa.<\/figcaption><\/figure>\n<\/div>\n
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Jos jonkin vinkin antaisin, niin se olisi varmasti se, ett\u00e4 pit\u00e4\u00e4 mahdollisimman hyv\u00e4\u00e4 huolta itsest\u00e4\u00e4n jo ennen raskaaksituloa. Raskausaika ja varsinkin viimeinen kolmannes oli ainakin itselleni melko tukalaa aikaa, joten hyv\u00e4 peruskunto auttoi jaksamaan. Raskaana \u00a0ei kuulu laskea kaloreita ja oman kehon kuuntelu on erityisen t\u00e4rke\u00e4\u00e4. Omalla kohdallani puhdas ja monipuolinen ruoka antoi lis\u00e4\u00e4 energiaa ja teki varmasti masuasukillekin hyv\u00e4\u00e4.<\/p>\n

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\"Minttu\"<\/a><\/div>\n
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Ruokavaliolla on paljon isompi merkitys kuin treenill\u00e4 jos haluaa pudottaa painoa. On t\u00e4rke\u00e4\u00e4 my\u00f6s sy\u00f6d\u00e4 tarpeeksi ja huolehtia riitt\u00e4v\u00e4st\u00e4 vitamiinien ja hyvien rasvojen saannista.<\/p>\n

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Jos joskus, niin raskauden ja synnytyksen j\u00e4lkeen t\u00e4ytyy olla armollinen itselleen. Urheilu on minulle el\u00e4m\u00e4ntapa ja olin odottanut kovasti, ett\u00e4 p\u00e4\u00e4sen taas rakkaan harrastukseni juoksun pariin. Minulle oli kyll\u00e4stymiseen asti puhuttu rauhallisen aloittamisen t\u00e4rkeydest\u00e4 ja hyv\u00e4 niin. Liian nopeasti tai liian kovaa aloittamisella synnytyksen j\u00e4lkeen voi olla vakavia seurauksia.<\/p>\n

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\"Minttu\"<\/a><\/div>\n
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Muutama viikko synnytyksen j\u00e4lkeen oloni oli jo normaali ja sain l\u00e4\u00e4k\u00e4rilt\u00e4ni luvan aloittaa urheilun kevyesti. Luvan saamiseen vaikutti l\u00e4\u00e4k\u00e4rin tarkastuksen lis\u00e4ksi se, ett\u00e4 olen aina urheillut. Kroppani kesti jo kevyen rasituksen synnytyksen j\u00e4lkeen. N\u00e4iss\u00e4kin asioissa on t\u00e4rke\u00e4\u00e4 kuunnella omaa kehoa ja my\u00f6s konsultoida l\u00e4\u00e4k\u00e4ri\u00e4.<\/p>\n

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K\u00e4vin lenkill\u00e4 pari kertaa viikossa, osan matkasta kevyesti h\u00f6lk\u00e4ten ja osan k\u00e4vellen. Muutamia viikkoja my\u00f6hemmin aloitin tekem\u00e4\u00e4n vatsalihaksille lyhyit\u00e4 staattisia pitoja, jotta saisin lihaksia her\u00e4telty\u00e4. Nyt 4 kuukauden j\u00e4lkeen vatsalihakset ovat palautuneet takaisin omalle paikalleen ja olen alkanut tekem\u00e4\u00e4n my\u00f6s rutistuksia suorille vatsalihaksille.<\/p>\n

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\"Minttu\"<\/a><\/div>\n
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Urheilen t\u00e4ll\u00e4 hetkell\u00e4 noin kolme kertaa viikossa. K\u00e4yn joko lenkill\u00e4 tai teen lyhyen lenkin ja sen per\u00e4\u00e4n kuntopiirin ulkona. Pelkk\u00e4 lenkki on yleens\u00e4 75 minuuttia tai sitten juoksen 30 minuuttia ja teen per\u00e4\u00e4n kuntopiirin. Teen liikkeit\u00e4 oman kehon painolla ja lyhyill\u00e4 palautuksilla.<\/div>\n
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Esimerkki kuntopiirist\u00e4:<\/p>\n

1 min askelkyykkyk\u00e4vely<\/p>\n

1 min punnerrus<\/p>\n

1 min lankkupito vatsalihaksille<\/p>\n

1 min kyykky sivulle<\/p>\n

1 min jalkojen ja k\u00e4sien nosto samaan aikaan<\/p>\n

1 min linkkuveitsiliike vatsalihaksille<\/p>\n

1 min ojentajapunnerrus<\/p>\n

1 min selk\u00e4lihasliike, vastakkaisen k\u00e4den ja jalan ojennus<\/p>\n

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Siirryn suoraan liikkeest\u00e4 toiseen ja kun koko kierros on tehty l\u00e4pi, pid\u00e4n minuutin palautuksen. Teen yleens\u00e4 kolme kierrosta.<\/p>\n

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Niin kuin sanottu, n\u00e4iss\u00e4 asioissa ei kannata tehd\u00e4 niin kuin joku muu tekee. T\u00e4rkeint\u00e4 on kuunnella itse\u00e4\u00e4n ja kehoaan ja menn\u00e4 sen mukaan, mik\u00e4 itselle tuntuu hyv\u00e4lt\u00e4.<\/p>\n<\/div>\n

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MAHTAVAA MAANANTAITA KAIKILLE!:)<\/p>\n

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Many of you have asked me how I got back into shape after pregnancy, so I decided to make a post about that.<\/p>\n<\/div>\n

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I believe that mostly it depends on what I\u2019ve done before I got pregnant. You don\u2019t need a miracle to get rid of a few extra kilos if you have done the ground work beforehand.<\/p>\n

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Sure, genes and how much weight you put on during pregnancy affects how quickly you get rid of it afterwards. I put on 12kg during pregnancy and was left with 4 by the time I left the hospital.\u00a0 The mirror I think is the best indicator. I don\u2019t step on the scales very often. During pregnancy the weight is being checked every time you go to the maternity clinic, so then I was more aware of where I stood weight wise.<\/p>\n

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In the first trimester I only felt like having fast food, but after that I ate as normal. I always cook myself and eat healthy and pure food. I did this during pregnancy also, only the portions were bigger.\u00a0 I felt like having bread a lot more than normal but other than that I didn\u2019t really have any cravings.\u00a0 Sweets are my weakness and I ate an awful lot of them when I was pregnant.<\/p>\n

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My advice would be to look after yourself and get into shape as much as possible before getting pregnant. Pregnancy, and especially the third trimester, was kind of a strain for me, but a good base helped. During pregnancy you shouldn\u2019t count calories and it is very important to listen to you own body.\u00a0 Pure ingredients and a varied diet gave me energy and was probably also good for the baby.<\/p>\n

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Diet is more important than exercise if you want to loose weight.\u00a0 It is also important to eat enough and make sure you get enough vitamins and good fats.<\/p>\n

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If you ever have to give yourself some slack, it would be after pregnancy and birth. Sports for me is a lifestyle and I was looking forward to getting back into my favorite hobby, running. I had been told over and over again how important it is to start easy and I am glad. Starting off too quickly or heavy after birth can have serious consequences.<\/p>\n

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A few weeks after birth I felt I was back to normal and my doctor gave me the go ahead to slowly start exercising. The decision was made partly because of the fact that I have always been sporty. My body was strong enough to take a little bit of strain after birth. You really have to listen to you own body and consult a doctor when it comes to these things.<\/p>\n

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I went jogging a couple of times a week, partly walking and partly jogging gently. A few weeks later I started doing short static exercises for my belly, just to wake the muscles a little bit. Now after four months my abdominal muscles are back in their normal place and I\u2019ve started to do sit ups for the straight muscles also.<\/p>\n

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Now I exercise about three times a week. I either go jogging or I go for a short jog followed by circuit training outside. Jogging is normally 75 minutes or I jog 30 mins plus circuit training. I do exercises using my own body weight with short brakes only.<\/p>\n

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Here is an example of what my circuit training looks like:<\/p>\n

1 min walking lunge<\/p>\n

1 min push ups<\/p>\n

1 min plank, abs exercise<\/p>\n

1 min side squat<\/p>\n

1 min superman exercise<\/p>\n

1 min jackknife, abs exercise<\/p>\n

1 min tricep push ups<\/p>\n

1 min bird dog exercise<\/p>\n

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I move from one exercise straight to the next one and when the whole cycle is done I take a one minute break before I go on and do another two cycles.<\/p>\n

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Like I said before, when it comes to these things you shouldn\u2019t just do like someone else does. The most important thing is to listen to yourself and your own body and go with whatever feels good.<\/p>\n<\/div>\n

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HAVE AN AWESOME MONDAY EVERYBODY!:)<\/p>\n

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