personal training
pre and post natal
In the past pregnancy was often thought of as a ‘condition’. Pregnant women were encouraged to adopt a sedentary lifestyle, put their feet up and wait for the joyous day. Today it is thought that although a woman cannot generally increase her fitness, she can maintain her fitness and facilitate her return to training after the birth.
The main concerns with exercising during pregnancy are that high body temperature, reduced flow of oxygen and nutrients to the baby via the placenta or mechanical stress and trauma could result in damage to baby or mother. However, a carefully planned and adapted training regime overcomes these concerns and adds the benefits of regular physical activity for the expectant mother.
Benefits of exercising during pregnancy include:
- Relief of backache and general joint and muscle soreness as a result of postural change.
- Reduced weight gain and fat accumulation.
- Improved circulation, reducing the risk of varicose veins, swelling and leg cramps.
- Reduced gastrointestinal discomforts (including constipation).
- Shorter, easier and often less complicated labour.
- Maintenance of a good self image.
Women who exercise right through mid and late pregnancy will also restrict foetal fat deposition without changing the growth of other organs and tissues. Babies are therefore born without much fat on their arms and legs.
At eg health|fitness we will carefully design your exercise program and constantly monitor how you and your baby are progressing. Exercises that you may have done before your pregnancy may not be appropriate and alternatives will be sought. You will be given a heart rate monitor to wear and we will carry water to keep you hydrated. However, you will be encouraged to listen to your body, only you know how you are feeling and you should use common sense about the capability of your body.
Many women return to exercise within two weeks after giving birth. Whether you decide to exercise within the first six weeks must depend on how you feel. Women who have had caesarean births are recommended not to exercise for 8-10 weeks following delivery.
Exercising gently in the six weeks following the birth can give these benefits:
- increased feeling of well being.
- valued personal time away from the baby.
From six weeks onwards, although finding time is generally an issue, the following benefits can be achieved:
- increased energy and stamina.
- increased metabolic rate, facilitating the return to pre-pregnancy weight.
- improved posture.
- improved body image and self-confidence.
It may well take 2-3 months to get back to your pre-delivery level of fitness, but by training with eg health|fitness, you will be motivated and monitored during this period. You will see and feel the benefits for you and your baby.