Pregnancy Training

At Pretty Gardens Lifestyle Gym we have the facility to accommodate safe and effective exercise programs for pregnant woman. Pregnant ladies can now benefit from a good and safe workout.

Most woman fear exercising while pregnant, this should not be the case if you have been active prior to pregnancy. Exercise is a good way to keep your body healthy and will have no impact when trying to conceive. There are many benefits for exercising during pregnancy. It is advisable that with a doctor’s examination and clearance, you may start with an exercise program at a low to moderate level if you haven’t exercised before prior to pregnancy.

Exercise helps with the abdominal wall, pelvic floor changes, flexibility, balance and posture.

Abdominals support the growing uterus. It stretches over the uterus. If the muscle becomes weakened through neglect or incorrect use, it could result in back pain and have less support in the back bone. By exercising the pelvic floor muscles you could reduce the risk of urinary incontinence, contracting muscles will help with quick recovery after birth and reduce risk of injury. During pregnancy your body releases a hormone called “relaxin” which makes your joints more flexible and open to injuries. Also your centre of gravity shifts as uterus is growing and will result in loss of balance. With proper guidelines from doctor or trainer you could also prevent your lower back to go into a lordosis state which will result in lower back pain.

During first and second trimester, pregnant woman can continue a normal exercise pattern, only if she has been active before pregnancy and has doctor’s clearance. Do not exceed your age predicted heart rate or 140bpm. Heart rate should be below 100bpm within 5min of cool-down. Duration of training 20-40min, 3-4 x per week. You can return to exercise within 3-4 weeks after normal birth and 6-8 weeks after a C-section.

Avoid the following:

No contact sports, no diving, no sudden movements or abdominal twists, no hot tubs, sauna’s, no abdominal exercises from 10-12 weeks till birth, no step machines, no rowing from 12 weeks, no abduction or adduction exercises.

Always consult with your doctor and fitness specialist before starting with a program.

Returning to gym after birth:

Most moms’ worst nightmare after pregnancy would be the tummy. Would it ever be possible to have a flatter tummy? It is possible with hard work and dedication.

You can start exercise within 3-4 weeks after normal birth and 6-8 weeks with a C-section, always consult your doctor before commencing with an exercise program. Most woman struggle to get back into routine and it is hard to start a workout. Factors like being a new mom or maybe for the second time, plays a big role. You have to be a mother, wife and work at the same time.

A few key points to results:
  • You need 30-40 minutes a day
  • Include a healthy balanced diet for you and baby if still breast feeding
  • Try to keep meal times
  • Stay hydrated
  • Get enough sleep
  • Schedule your workouts
  • Include cardio in workout
  • Include strength training
  • Include core stability and flexibility
  • Use proper technique when doing abs workout
  • Stretch frequently

 

For any more information and tips feel free to contact me Brenda Reynders at Pretty Gardens Lifestyle Gym at: 051 451 2237.