The goal is to make sure that women are prepared to face childbirth. Pre-natal personal training allows the pregnant woman to feel good during her whole pregnancy until its term. This service is also an occasion to learn about your body functions during pregnancy while working out. Finally, the goal is that you feel comfortable.
Working out can prove to be beneficial during and after pregnancy. Knowing that exercising daily is good for our health and a pre-natal workout is just as crucial. Exercising during pregnancy has a lot of advantages, and you can find pre-personal training programs focused on exercises best suited for you.
Unless your doctor has advised against physical activity, it is always good to work out for no less than 20-30 minutes every day. It helps maintain a proper posture, but it is beneficial to post-pregnancy. There has been a tale that working out during pregnancy may result in complications for many years. However, researchers have turned down this theory. Pre-natal exercises are good for the baby and the mother but make sure to do it carefully and preferably under supervision.
Some of the crucial benefits you can gain from prenatal personal training sessions are:
- Boost energy levels
Without a doubt, pregnancy can drain your energy levels. However, working out every day can prove beneficial for boosting your energy levels and helping to increase energy throughout the day. You can do your daily routine duties without easily getting drained. Pre-natal exercises improve your cardiovascular system this way; you don’t feel tired very often.
- It helps you get better sleep
Most women can experience sleepless nights, uncomfortable sleeping, and difficulty finding the right position to sleep during pregnancy. By involving yourself in physical exercises and activities, you can sleep early. Exercising can be boring, especially for pregnant women; this assists you get better sleep at night.
- Prenatal personal training lowers pregnancy-related risks
Women who frequently exercise during pregnancy are less likely to have risks with gestational diabetes. Furthermore, you can avoid a Caesarean section by exercising during pregnancy. Exercising during pregnancy can minimise the chances of undergoing a C-section. Pre-natal exercises can be beneficial for preventing some complications during pregnancy. Caesarean delivery needs aftercare and the recovery time is also more than a normal delivery.
- Less weight gain
We know that losing pregnancy weight is not that easy. It can be quite difficult. Women who exercise during pregnancy do not gain as much weight. Regular exercising helps build muscles and burn fat, and for that reason, you do not gain uncontrolled weight, which is difficult to lose after the pregnancy. But this doesn’t mean that you won’t gain weight; however, weight gain in inactive pregnant women is higher.
- Healthy baby
Since the beginning of their trimester, pregnant women involved in moderate exercising deliver a healthier baby. Mothers who indulge in pre-natal exercises tend to have a faster second-trimester growth rate; the baby is also nurtured than those pregnant women who have a seated lifestyle. So, it is always a good option to work out and stay active during the pregnancy.
There are several benefits that pregnant women can reap from indulging in pre-natal exercises. It is extremely helpful for the mother and the baby in particular. However, if it is your first pregnancy, ensure you are working under the supervision and ask your doctor before working out daily. Unless there are issues in the pregnancy, a medium-intensity workout is always a good option. Along with staying active, ensure to have a balanced diet.
STAGES AND BENEFITS OF PRENATAL PERSONAL TRAINING
- CONCEPTION
Exercise helps boost fertility, especially if overweight or have (PCOS) ovarian syndrome. Your body commonly responds better to conception when you are healthier; therefore exercise can help. We focus on cardiovascular and full body strength training to prepare you for pregnancy during this stage. If feasible, it is best to start training during this stage.
- 1ST TRIMESTER PRE-NATAL TRAINING
Once you become pregnant, pre-natal training during the first trimester can relieve the effects of morning illness, elevate your mood, and keep you and your foetus healthy. Light to moderate cardiovascular exercises are performed during this stage. We focus on targeting the core, pelvic and gluteal regions. This gives your body the strength it requires to stay healthy and pain-free.
- 2ND TRIMESTER OF PRE-NATAL TRAINING
During the 2nd trimester of pre-natal training, we strengthen and stabilise the pelvic floor, hips, and gluteal region. As your body produces relaxing in getting ready for labour, the ligaments in the pelvic region begin to loosen. Keeping the pelvic area strong and healthy will help eliminate pain and potential injury while relaxing your body. A sound training regularity of 2-3 times per week will aid keep weight gain to a healthy state. We will avoid a workout where you are lying on your back for long periods during this stage since the growing foetus may constrict blood flow through the vena cava vein in this position.
- 3RD TRIMESTER OF PRE-NATAL TRAINING
During the 3rd trimester of pre-natal training, you are less mobile due to the size of your belly. If you feel inactive during this stage, exercise will help increase your mood, provide you with stamina and help you have a better night’s rest. Traditional strength training workouts like elevated bridges, squats, and bird dogs are continued during this period, but abdominal exercises are restricted based on comfort levels. Stabilizing and breathing exercises will help give you the strength and stamina you need for labour.
- POSTPARTUM TRAINING
Following delivery, allow your body 5 weeks before getting back into exercise. If you’ve had a Caesarean section, it typically takes 6-8 weeks to heal before your body is ready for normal physical activity. Once you’re ready, we begin full-body strength training. It may seem like your bowels has atrophied after giving birth, so it is important to build back your abdominal strength. Once you feel strong and stable, it’s ready to ramp up and introduce circuit-style strength training into your regimen. This will help shed the extra body fat and get you back to your desired body weight.
Exercises to avoid during pregnancy
- Contact sports
- Activities with a high risk of falling
- Scuba diving
- Hot yoga
- Sky diving
Contact us today to see how Jerry-Ann Fitness can help you with your fitness journey today
