Pre/Post Natal Workouts

It's me again. Today I will be talking to you about Pre/Post Natal Workouts. I have trained numerous clients during and after their pregnancies. They know that working out prior to delivery will make their delivery easier, while it will also make their recovery back to their pre-pregnancy body happen much faster. Although, there are some precautions that must be taken when working out while pregnant because a woman's body goes through numerous changes during this time.

As the womans womb grows, her abdominal muscles are stretched and seperated. This process changes a womans gait, center of gravity and normal movement patterns. Her heart rate increases as well as her body temperature, so she should avoid working out in extremely hot weather. The relaxin levels within her body may increase up to 10 times causing laxity in the connective tissues. This reduces joint stability and strength in the lumbar spine. She should never exercise to the point of exhaustion or breathlessness because this is a sign that she nor her baby can get the oxygen that they need. She should take frequent breaks and drink plenty of fluids. The list goes on, and sometimes their are more restriction depending on the individual.

Once the baby is born, the mother tends to be fatigued and have a variety of emotional moods due to the pregnancy and the long days. I'm not sure how this is any different than other times because some of my clients act like this without recently having a baby. Alot of mothers freakout about gaining on too much weight during pregnancy, but weight gain is normal and healthy. Plus, the primary focus should not be on her weight, it should be on making sure that she is getting in enough good nutritional foods for her and her baby.

The time period for when a post natal mom can return to exercise varies with each individual. Eventhough relaxin production ceases towards the end of the pregnancy, its effects can still be seen for up to five months after birth. With regard to breast feeding, studies have reported that babies have been refusing milk right after workouts. Therefore it would seem logical to breastfeed right before a workout.

Due to the postural changes and musclar imbalances that have occured, the focus of the workouts should be on core stablization and working the transversus abdominis. See you next time!!!