When you think of “good health”, it is not just about what you eat, but also how much physical activity you and your children get every day! Recent research from Harvard’s Brigham and Women Hospital indicated that women require a minimum of one hour moderate physical activity each day to prevent weight gain. Here are some answers to frequently asked questions from Ron Krit, Fitness Trainer and Consultant with Sprout Fitness.
Why weight train when pregnant?
Hitting the weights when you’re expecting has four major benefits:
1) Strengthen abdominals and pelvic floor to help with labor and delivery
2) Healthier birth weights of baby
3) Build muscles to help prevent injury and prepare for carrying car seat, stroller…
4) Recover faster, return to post baby weight faster
Are there exercises I shouldn’t do when I’m pregnant?
Before you exercise, you should talk to your doctor and make sure you’re cleared to exercise. If you worked out before you were pregnant, you are generally okay to take our classes. As far as specific exercises not to do, after the first trimester you should avoid exercising on your back. If you have abdominal separation, twisting exercises should be avoided. We test all moms for abdominal separation.
Do I have to watch my heart rate?
Heart rate research has changed over the past several years. American College of Obstetricians and Gynecologists (ACOG) recommends pregnant women pay attention to their level of exertion. While moderate exercise is okay, vigorous exercise should be avoided. Our classes stress keeping your level of exertion at a moderate pace and taking a break whenever you need.
How are Sprout classes different than prenatal Yoga?
Although we stretch during and after each class, our workouts are very different than Yoga. We mix in cardio, to help with endurance for labor, with weight and core exercises, that help with the pushing, recovery, and strength for mommy activities. We recommend working with us twice a week and taking Yoga once a week.
What do classes cost?
Visit www.sproutfitness.com for payment and class time information.
After having a baby, when is it safe to workout?
Before you can enter a Sprout class, you need to get approval from your doctor. For most women, 6-8 weeks after birth, they can begin working out. If you delivered c-section, recovery is longer, usually 8-12 weeks. The time really depends on how fast/slow you heal.
What are the benefits to Sprout Postnatal classes?
We gradually rebuild your pelvic floor muscles with specific exercises. Once your pelvic floor muscles are strong, we progress clients to difficult workouts that focus on burning fat and building strength.
Do you have “baby and me” classes?
Yes, we have a mommy and me boot camp on Friday’s. Email firstname.lastname@example.org for more information.
For more information about Sprout Fitness, check out www.sproutfitness.com