Prenatal Personal Trainer in NYC
PRENATAL TRAINING
As a personal trainer, I’ve personally worked with hundreds of women as a prenatal personal trainer in NYC. I was at Lucille Roberts before they closed down the 5th Avenue location, and everyone knows Lucille Roberts slogan: “Fitness for Women.” So, it’s safe to say you had to be prenatal and postnatal certified to work with all women. Pregnancy is an exciting time for some women, and not so exciting time for others. Whether it’s planned parent-hood or ya got knocked up, point is: there’s going to be some things you have to start doing to ensure not only the safety of you and the baby, but to avoid any type of miscarriage, to avoid and type of birth defects, etc. You want to deliver a healthy happy baby, and as a result of life and certain stresses that come with that, you have to understand the importance of prenatal training as well as postnatal training. We are going to cover a few things that women can do to make sure you’re taking the right steps in delivering a healthy, happy baby!
In fact, participation in regular weight-bearing exercise has been shown to improve maternal fitness, restrict weight gain without compromising fetal growth, and hasten postpartum recovery. Thus, a healthy woman with a normal pregnancy may either continue her regular exercise regimen or even begin a new exercise program. (Carmen Bott)
Benefits of Training During Pregnancy
Your prenatal personal trainer can help you with many of the concerns of exercising while pregnant that are centered on theories related to high body temperature, reduced delivery of oxygen and nutrients to the placenta and thus the baby, mechanical stress which may result in damage to the mother or baby and restriction of essential substrates for energy production. The effect of pregnancy on each of these “theories” is discussed with special attention to the numerous benefits, which result from a moderate to vigorous, weight-bearing exercise program. In sum, these benefits include and are not limited to:
Maintenance of prenatal aerobic and musculoskeletal fitness levels
Prevention of excess body fat gain
Facilitation of labor
Promotion of good posture
Prevention of gestational diabetes
Prevention of low back pain
A healthy, resilient and fit baby
Maternal Benefits of Exercise
Training with a prenatal personal trainer provides benefits of engaging in a regular, moderate- to vigorous-intense activity (versus walking and prenatal yoga, which would be considered very low-intensity activities) are ten-fold for the mother-to-be. The research is now clear that the benefits far outweigh any risks, especially when the expectant mother continues her program right to term.
Blood Volume Expansion
The plasma volumes, red cell volumes and total blood volumes of regularly exercising women during pregnancy are at least 10 to 15% higher than those of their less active or sedentary counterparts (Clapp, 1998). What does this mean? Women who exercise have a greater circulatory reserve, which allows them to better handle the stress of exercise and work and also events such as hemorrhage, trauma, anesthesia, and more.
Oxygen Uptake
Regular exercise during pregnancy also has some interesting and positive effects on the growth and function of the placenta that helps protect the fetus from oxygen deprivation. Those women who exercise throughout early and mid-pregnancy have a better adapted placenta to deliver more oxygen and nutrients to the baby. There is also an improvement in alveolar ventilation during pregnancy and the muscular effects of regular exercise on ventilation in general, which enhances placental gas transfer of both oxygen and carbon dioxide between the mother and the baby (Clapp, 1998)
Thermoregulation
It is also known that exposure to regular sustained exercise increases blood volume, which improves an individual’s ability to maintain skin blood flow during exercise and decreases the core temperature threshold for the initiation of the sweat response, meaning pregnant women who exercise regularly will sweat more readily and have a very efficient cooling mechanism (Clapp, 1998). Thermal balance can be maintained with advancing gestation when exercise prescriptions are appropriately modified for conditioned women. (Jones et al., 1985). Although pregnant women should be cautioned to avoid exercise in extremely hot and humid conditions, they are not at risk of “overheating” during exercise.
Body Composition
A woman’s basal metabolic rate increases by 10-15% during pregnancy (Clapp, 1998). However, her ability to store extra energy (calories) is also improved. Thus, it is not necessary to “eat for two” even when training during pregnancy. Women need an additional 300 kcal per day when exercising moderately and if they are exercising more vigorously, about an extra 150 kcal per day on top of that. Interestingly enough, women in third-world countries where they must perform hard, physical work and eat a diet rich in whole, natural, unprocessed food gain less body fat, versus those women in industrialized countries, yet the baby’s birth weights are the same (Clapp, 1998). Following a regular moderate to vigorous, weight-bearing training program is key to reducing maternal body fat accumulation. Again, the examples of walking and prenatal yoga will not be a sufficient enough stimulus to affect body composition.
Metabolism
Pregnancy suppresses the normal hormonal responses that encourage the release of stored liver glycogen when blood sugar levels begin to fall, sparing these carbohydrate reserves for the baby and the placenta. It also decreases the transit time for food to travel through the digestive system, which alters the absorption rate of this fuel source in the blood (Clapp, 1998). The two of these effects combined, can cause pregnant women to feel mildly diabetic if they do not replenish fuel stores after training or if they go more than 6-8 hours without food. Thus, it is important to have, on hand, a small piece of fruit and a protein source to ingest after exercise, or to keep exercise sessions shorter than normal to keep blood sugar levels from dropping too low. However, those pregnant women who are more highly-trained and are used to more vigorous training sessions have an increased reliance on fat for energy, which allows glucose to be more readily available to the baby. Fit, pregnant women maintain more constant blood glucose levels versus unfit, generally active controls.
Less Maternal Discomfort
When data was reviewed from 100 women, the incidence of low back, pelvic and or leg discomfort in women who exercised during pregnancy was less than 10 percent. In the control group of 100 women who were active, but not trained, the incidence was much greater, at 40% (Clapp, 1998). It was not known however what types of exercise these exercising women were doing however beyond those that were regular, weight-bearing and sustained.
Labor and Delivery Benefits
In the research, it has been found that continuing weight-bearing exercise at the same intensity, duration and frequency throughout the entire pregnancy leads to a 35% decrease in the need for pain relief, a 75% decrease in the incidence of maternal exhaustion, a 50% decrease in the need to artificially rupture the membranes, and a 75% decrease in the need for operative intervention such as a cesarean section or forceps delivery (Clapp, 1998). What was most interesting is that a whopping 86% of the exercise group in Dr. Clapp’s study had uncomplicated, spontaneous deliveries versus only 53% of the control group of the active, but untrained, women. Also, among the women who had vaginal births, the length of labor was more than a third shorter in the women who continued to exercise right to term versus the controls (Clapp, 1998).
Posture and Discomfort
*Disclaimer All pregnant women should be cleared for exercise by your healthcare provider, and if your doctor has given you limitations for exercise you need to be aware of those limitations and incorporate them in your exercise routine. *
Prenatal personal trainer can provide strength training as a beneficial component of a prenatal fitness program, providing pregnant women the strength needed to compensate for posture adjustments and weight gain that occurs with pregnancy. The current research on exercise during pregnancy has shown that in an uncomplicated pregnancy, moderate cardiovascular exercise provides benefits to both mother and fetus. Although the focus has predominately been on cardiovascular training. The benefits of strength training for this population is equally important. The biomechanical changes of pregnancy can create stress on muscles and joints, and women who don’t do strength training exercises may experience back and joint discomfort from weak muscles that aren’t able to provide adequate support.
A pregnant woman’s center of gravity shifts up and out to accommodate the growing size of the fetus, and resulting compensations such as an increased lordosis and kyphosis of the spine can increase the incidence of back pain.
BAD VERSUS PROPER POSTURE
CENTER OF GRAVITY
Most women tend to have poor muscular strength in their upper body and core, so a gentle, progressive strength training program that focuses on these areas can help women improve their ability to maintain support of their spine and prevent muscular strain and injury. In addition, it’s important to start or maintain strength training during pregnancy so that after a woman delivers she is prepared for all the lifting she will be doing with her new baby. (www.ptonthenet.com)(Catherine Cram, MS)
STRENGTH TRAINING
Prenatal personal trainer in NYC can give you professional guidance to ensure safety and fast results.
Number 1 rule to strength training is using common sense and your physical responses to exercise are the best tools for keeping your strength training routine safe
Ladies if you’re starting a strength-training program during pregnancy you should use a weight level that allow for 10-12 repetitions without excessive strain. One set of 10-12 repetitions, 2-3 times a week is sufficient for strength gains for beginning weight training. Weight amount can be incrementally increased as the repetitions become easier.
Avoid maximal static lifts. They may cause a sudden increase in cardiac output and blood pressure, and employ the valsalva maneuver. During the valsalva maneuver there is a significant diversion of blood from the internal organs to the working muscles. Maximal lifts may also place extreme stress on the lumbar spine and other joint areas. Never overload an unstable or weakened joint.
Avoid holding your breath and bearing down while doing exercises. Utilize proper breathing technique.
Strength training machines are generally preferred over free weights because they tend to require less skill and more control. Resistance bands provide a safe and inexpensive alternative to weights and equipment.
If a particular exercise produces pain or discomfort even after modifications such as reducing weight amount or repetitions, it should be discontinued. If pain persists you should consult with your healthcare provider.
Constantly monitor the health of your pregnancy. Speak with your prenatal personal trainer in NYC if training becomes difficult. If you develop any complications or conditions you will be required to talk with your healthcare provider before continuing with any exercise program.
Eliminate back lying positions (such as a bench press) after the first trimester of pregnancy. The maternal vena cava can be compressed by the weight of the growing baby when you are in a supine position it can cause you to become lightheaded and dizzy.
Modification of weight training exercises (such as dropping down in weight level or repetitions, or adjusting positioning) may be needed as pregnancy progresses.
Prenatal belly support bands may be used if you’re experiencing back strain. The belt should be carefully placed so that it supports the abdomen without causing discomfort.
Monitor exercise technique carefully by mirror observation or supervision by your prenatal personal trainer in NYC and in order to correct for progressive postural changes that occur with advancing pregnancy. Improper lifting techniques may aggravate back problems and increase soft tissue injuries.
To gain best results, contact a prenatal personal trainer in NYC to guide you. (Train with me)
PELVIC FLOOR & EXERCISE
Your pelvic floor has five core functions:
It supports your bladder, bowel and uterus (womb).
It gives you control over when you empty your bladder and your bowels.
It allows for optimal sexual functioning by keeping your vaginal and rectal muscles toned.
It stabilizes your hip, pelvis and lower back joints.
It acts like a "sump pump" helping blood flow from your top to your bottom half.
During pregnancy the weight of a growing baby and increased pressure from pelvic organs can cause problems with incontinence and more rarely, prolapse of the uterus or bladder.
Pelvic floor (kegel) exercises should be included in a prenatal strength training routine and continued postpartum to help prevent urinary incontinence. A recent study has shown that pregnant and postpartum women who consistently perform pelvic floor three sets of 8-12 near maximum pelvic floor exercises 3-4 days a week had a significantly reduced incidence of urinary incontinence. The key is to utilize the correct muscles to contract while doing a pelvic floor exercise and provide encouragement to help them consistently perform the exercises.
To gain best results, contact a prenatal personal trainer in NYC to guide you. (Train with me)
RESOURCES
Exercise During Pregnancy and the Postpartum Period. The American College of Obstetricians and Gynecologists Committee Opinion No. 267, January 2002.
Clapp III, James F. MD. Exercising Through Your Pregnancy. Addicus Books, 2002.
Cram, Catherine MS and Stouffer Drenth,Tere. Fit Pregnancy for Dummies.Wiley publishing, 2004.
Pirie, Alex and Herman, Hollis. MS, PT, OCS. How To Raise Children Without Breaking Your Back.
Kari Bo. Does Pelvic Floor Muscle Training Prevent and Treat Urinary and Fecal Incontinence in Pregnancy? Nature Clinical Practice Urology. (2009) 6, 122-123
