Should you exercise during and after pregnancy? New mums can find the conflicting information mind numbing so we have made the answer easy, YES. We have worked hard to develop safe and effective exercise programs that can be performed during and after pregnancy despite your exercise history. Our programs ensure the health of both the mother and baby and enable the mother to develop and maintain her strength, flexibility abdominal strength and fitness.

DURATION: 24 weeks for both during and after 

For post pregnancy information click here

Did you know that in most cases there is no need for healthy women to change their exercise program during conception and early pregnancy?

A great deal of criticism and confusion surrounds the topic of exercising during pregnancy. It has been previously thought that exercise whilst pregnant can produce adverse effects on both the mother and the developing baby.

After rigorous research on the topic, it is now evident that general healthy women who are experiencing an uncomplicated pregnancy do not need to limit there exercise intentions in fear of harming themselves or the unborn child.[1]

For a wide number of reasons exercise may not be appropriate for EVERY pregnant woman, however, there are many benefits to exercising during this developing time. Some of the benefits are as follows;

• Faster recovery from labour, including a reduction in stress and depression
• Faster return to pre-pregnancy weight
• Return of fitness levels, flexibility and strength to that of pre-pregnancy
• Less complicated labour
• Decreased weight gain during the pregnancy
• Increased energy levels following birth

Although we have said that exercise is appropriate during pregnancy there are some guidelines that have been developed to ensure that forms of exercise performed during this time are safe for both the mother and the developing baby.[1] Some of these cautions and health guidelines are listed below;

• Avoid exercise in the supine position (due to a decrease in cardiac output)
• Morphologic changes to the mother will determine what exercises can be performed in a safe and comfortable manner
• Adequate diet – a pregnant woman requires additional energy on a daily basis due to the developing fetus
• HR must be monitored and should not exceed 140 beats per minute
• Exercise should be classed as being mild to moderate
• Adequate water intake (hydration) is a must
• Exercise must be performed in an environment that does not cause overheating

To many, especially new mums, the above information may appear mind numbing. This is where AT HOME PERSONAL TRAINING can assist. We have made exercise for the pregnant woman easy. We have worked hard to develop a safe and effective exercise program that can be performed by pregnant women despite their exercise history. Our program ensures the health of both the mother and the baby and enables the mother to develop and maintain her strength, flexibility abdominal strength and fitness.

At Home also provides ONLINE EXERCISE PROGRAMS FOR THE ENTIRE FAMILY our programs are inexpensive, quick and easy to download without membership fees or lengthy questionnaires. They include your very own personal trainer B Your At Home PT who will give you tips on posture and breathing in every exercise. All programs can be performed with or without exercise equipment as our programs include equipment substitute ideas e.g. if you don’t have dumbbells you can substitute with a heavy object found in your home i.e. books or plastic bottles filled with water.

Each program package includes program card with exercise details, written and photo exercise instructions including B Your At Home PT, body measurement instructions with recording sheets for monitoring results and a healthy eating plan for the entire family.

If you prefer the expertise of a Personal Trainer then At Home’s professional trainers will provide you with the motivation you need to get you moving and keep you moving by taking you through a fun packed energised exercise program that will satisfy your entire body. Our trainers are the best in the business and are dedicated to getting you fit and the best part of our service is they will come to you, no noisy smelly gyms or studios, no public outdoor displays (unless you want to work out at the local park) and no expensive gym fees. When our trainers leave you, you are not alone, every training session includes a free training program card with exercises that you can do with or without gym equipment in the comfort of your own home at your own pace.

At Home’s exercise programs are specifically designed to target the three major components of fitness (strength, stamina and suppleness); each program includes a warm up, full body strength workout, cool down and stretches to give you the best and most time efficient training session possible.

In addition to the major components our exercise programs always follow the general training principles of F.I.T.T.

• Frequency How often should you train?
• Intensity How hard should you train?
• Time How long should your training session last?
• Type What should you do to achieve your goal?

Reference

1. ACSM’S Guidelines for Exercise Testing and Prescription 6th Edition, 2000.

Further Information

1. www.kidshealth.org
2. www.pregnancy.com.au