Pre/Post Natal & Personal Training Programs
I get a lot of queries from women regularly asking whether or not it is safe to exercise when pregnant. There are a lot of myths and ‘scare stories’ deterring women but actually if you follow the correct guidelines then there’s absolutely no reason why you shouldn’t continue with your exercise programme – many doctors also recommend it!
I specialize in pre and post partum pregnancy exercise and have trained many clients both in Bangkok and Shanghai. In general most clients will train up to 7 ½ months or even close to their due date depending on how they feel. My pregnant clients always comment on how great they feel for it and those that exercise throughout then find it much easier to get back into their pre pregnancy shape after. (Actually those post pregnant clients who never trained before find that once they start lifting weights and adjust to a proper programme that they are in better shape than they were before pregnancy)
So here are a few key points to remember!
The main thing is to be sensible – about what you eat and what you do. Do not push yourself – know your limit. You only need an extra 300 calories per day on top on what you regularly eat (roughly around 2,000 calories per day) so no you are not eating for two but don’t obsess over your weight gain either or try to diet. Allow your body to change shape naturally and enjoy it!
You can still exercise 3-4 days a week – go moderately, now is not the time for intense cardio.
Be aware of your heart rate when training, you can do longer duration at a lower intensity. Keep you heart rate around 120 – 150.
Don’t wear restrictive clothing or let your body over heat. Stay well hydrated and take rests when needed.
You can still lift weights and do resistance training. A lot of my pregnant clients enjoy using rubber bands but you can still squat, lunge and do kneel push ups and use machines etc. As you get heavier though you can modify to wall push ups. Keep it light with high reps.
From the second trimester onwards, don’t do any exercises lying on your back. There are ways of keeping the abs toned without lying directly on your back.
Make sure you regularly practice Kegels and pelvic tilts exercises. Very very important!
Follow doctor’s guidelines for exercise and nutrition if special measures are required for both pregnant and post partum training.
De aware of overstretching! During pregnancy your joints and ligaments have more elasticity – don’t push stretches further than you are used to.
Most of my clients continue around 4- 6 weeks post pregnancy after have the ‘all clear’ from the doctors (depending on whether or not it was a natural or c-section delivery)
The first few weeks of post partum training is to focus on core exercises, again be sensible in these first weeks your body has been through huge changes so let it re adjust at a steady pace.
A lot of clients naturally want to rush back into their pre pregnancy shape and often feel frustrated. This is a sensitive time and keeping a positive body image can be difficult but losing weight or trying to diet isn’t healthy especially when breastfeeding. Surround yourself with moral support and other mothers for a support network. There are quite a few groups like Bumps and Babes, Shanghai Mamma’s that are particularly useful for new Expat mums.
When you are breastfeeding you need an extra 500 calories a day, also be aware that when you decide to stop breastfeeding then re adjust your calorie intake too. (Your body has been used to those extra 500 calories and once you stop breastfeeding you are no longer using them up and often women complain of further weight gain during this particular time).
Be aware of overtraining or over doing cardio as this can have adverse affect on the breast milk. Also be aware of scheduling training around nursing, it’s not a good idea to breast feed directly after exercise.
As your baby gets a little older there are lots of fun exercises you can do with your baby which is a great idea if your schedule is busy or if you need a home programme. Ive trained many post pregnant women from home and it’s fun involving the baby!
For more info visit:
http://www.personaltrainingshanghai.com/prenatal.html