American Fitness Professionals & Associates

By Karen Martin, Owner  BodyDesign - Miami, FL

Until the last five years, and perhaps even less, women generally did not consider fitness to be an issue during pregnancy.
Today, however, through education and various role model moms, women are realizing the positive effect exercise has on pregnancy, delivery and recovery.

Both pre-natal and post-natal programs and products are popping up everywhere, offering everything from exercise classes, personal training, yoga, Mommy and Me classes to maternity workout wear and baby joggers. If you are currently pregnant or are thinking about starting a family, find out more now about how you can enhance this wonderful experience.

Research has shown that expecting moms who exercise regularly enjoy a number of benefits.
Symptoms such as constipation, digestion and irregularities are minimized. A strong upper body can provide more support for increased breast size, additional weight, posture changes and lifting of baby after birth. Back discomfort and leg cramps are minimized with regular stretching. And, a fit cardiovascular system and strong abdominals can provide the extra power required for pushing during labor.

Exercise also provides physiological benefits to the expectant mom, such as increased self-confidence, a sense of accomplishment and positive body image. With all these benefits in mind, it is no wonder that diva moms are making the shift from sedentary to active pregnancies.

“I’m so glad I exercised during my pregnancy”, said Julie, 40-year-old new mother who rarely missed a workout over 10 months. “It was challenging to attend my workouts every week, but I felt better as a result. My recovery after the baby was smoother and my fitness level came back pretty fast.”

Many expectant moms are worried about the safety of exercise during pregnancy, a legitimate concern. Discuss this with your doctor. The answer can depend on many factors, including your past exercise history, pre-pregnancy weight, risk factors and age. If your doctor approves, then it is recommended to hire a personal trainer who specializes in pre/post natal fitness and who can work with you and your doctor to guide you during your prenatal fitness endeavors.

Research has shown that swimming, walking, stationary biking, light aerobics, interval training, yoga and strength training can be safe and effective activities for pregnant women. The key is keeping the intensity at a low to moderate level. As pregnancy does elevate heart rate 15-20 more beats per minute, use a heart monitor to track your heart rate.

It is best to keep away from exercises that require continuous high impact, twisting, lateral movement or rapid directional changes. Avoid any excessive or straight leg lifts, knee lifts or squats. Exercises with ankle or hand weights are not recommended as lax joints can be overloaded with the extra weight. Any activities that require fine balance should also be avoided, as well as any motionless standing or sitting for long periods of time, especially in the supine position.

All expectant moms need a safe, motivational, encouraging and nurturing exercise environment. Make sure you re-define your goals and expectations in terms of exercise, as they will change significantly when you are pregnant. Increase your knowledge about the facts of exercise and pregnancy. Your doctor or personal trainer may prescribe more or less of these limitations, but most importantly listen to your own body. Each woman’s body is unique, as is her particular situation.

Last, and most important, never wait until you are pregnant to decide to start exercising. Try and be as close to a normal weight and as fit as possible before deciding to have a child. Your body and your baby will reap the rewards.

Karen Martin owns BodyDesign Personal Training Studio in Coconut Grove, Florida–a private studio that specializes in designing highly individualized personal training programs for women of all fitness levels. Workouts include indoor/outdoor training, individual and group training, on-line training, take home workouts, and pre/post natal fitness.  Her well-known programs are also tailored to help manage conditions such as menopause and diseases such as osteoporosis.

All programs incorporate mind-body techniques.  Karen, a NCSF Trainer, AIFE Weight Management Consultant, Pre/Post Natal Specialist and Fitness Writer, has 10 years+_experience working with women to improve their bodies and athletic ability.    
Send requests for BodyDesign’s monthly fitness newsletter, brochure of services,  and free fitness evaluations to http://www.afpafitness.com/articles/BodyDesignbyKaren@hotmail.com or call 305 333-3084. www.keen.com/fitnesswithkaren