Q: I am due in September. Are there any boot camp exercises pregnant woman should not do? I heard once that planks should not be done. Just curious!
A: Yes, there are a few things that you should not do now that you are beyond the first trimester. Crunches are not good for your growing belly, we do not want to encourage those abdominal muscles to separate. Any exercise that would have you lying on your back for more then 60 seconds should not be done. I am not really comfortable with the idea of anything ballistic either.
So, in my group we do a lot of squats followed by squat jumps. The squats are great for you but the jumping is too much right now. When it comes to squats I would not encourage holding a squat in the down position until a few weeks before you are due, we do not want to encourage the head to engage too early. Also, lunges are great but do them in a stationary position rather then walking, as balance is not a pregnant woman's best quality.
There are several exercises that I encourage you to do and perhaps you can plug these in when the rest of the group is doing something you do not feel comfortable doing:
1) Cat/cow (on all 4's lowering the belly towards the floor and then contracting the belly and doing a pelvic tilt in order to round the spine)
2) On all 4's with a neutral spine, place one arm up in the air and hold for 10 seconds, switch arms, then do each leg. This helps balance and core stability.
3) While on all 4's focus on just the pelvic tilt, trying to bring the pubic bone to meet your ribs, slow movements, holding in for a few seconds at a time.
4) Abdominal "pull-ins," while on all 4's or on your back try to pull your belly button to your spine. Obviously your baby bump will not allow this to happen but it should feel like you are trying to. One book describes it as "hugging your baby with your abdominals."
5) Combine any of these activities with a kegel. So begin with a kegel, hold that and add in either a pelvic tilt or an abdominal squeeze. This does a great job of teaching your body proper sequencing so hopefully you do not experience too many of the "issues" many women have after birth.
You asked about the plank. I don't believe it is a bad exercise for a pregnant woman but I do think you should always be doing it on your hands and knees rather than your toes. Another great option is to do it on a park bench with your hands on the side of the table and your toes on the ground.
I hope this helps; if you have anymore questions please feel free to ask. Your coach will be able to help you with any of the exercises I mentioned above.
The most important thing is to be consistent. Your intensity will decrease as you get closer to your due date but just keep moving. You will reap the benefits during labor and delivery as well as recovery.
Monday, May 23, 2011
Wednesday, March 23, 2011
Can I join if my baby is due this summer?
Q: I want to do Moms On The Run but my baby is due in _____. Can I still join?
A: Congratulations! It's wonderful that you are interested in staying in shape during this challenging season of motherhood.
Most expecting moms are able to maintain an exercise program throughout their pregnancy at their current fitness level. If you are new to running, this is not the time to start up running, however many of our cities have walking programs that you may enjoy. Women who have run pre-pregnancy and continued to do so throughout are certainly welcome to run in the program.
After baby, it is important to allow yourself 6 weeks to recover before really getting into a regular exercise program. In the case of a c-section this may be 8+ weeks. Do check with your doctor though if you want to begin walking, to see when the time would be right for you.
If it makes sense according to your fitness level and your due date, we would be happy to work out a prorated amount based on your before and after attendance. If you do not already have a regular cardiovascular program you are following and your doc. says it is okay, we encourage you to begin a gradual walking program now, building up to 30-45 minutes per day.
Good luck and feel free to ask us questions at anytime.
~Karissa and Laura
A: Congratulations! It's wonderful that you are interested in staying in shape during this challenging season of motherhood.
Most expecting moms are able to maintain an exercise program throughout their pregnancy at their current fitness level. If you are new to running, this is not the time to start up running, however many of our cities have walking programs that you may enjoy. Women who have run pre-pregnancy and continued to do so throughout are certainly welcome to run in the program.
After baby, it is important to allow yourself 6 weeks to recover before really getting into a regular exercise program. In the case of a c-section this may be 8+ weeks. Do check with your doctor though if you want to begin walking, to see when the time would be right for you.
If it makes sense according to your fitness level and your due date, we would be happy to work out a prorated amount based on your before and after attendance. If you do not already have a regular cardiovascular program you are following and your doc. says it is okay, we encourage you to begin a gradual walking program now, building up to 30-45 minutes per day.
Good luck and feel free to ask us questions at anytime.
~Karissa and Laura
Tuesday, March 15, 2011
Can I join if my baby is due soon?
Q: I’d really like to join this program to get back into shape after baby, but my baby is due at the beginning of April. Will it work out for me to start on time?
A: I’m so glad you want to join us; I know it will be of great value to you as you get back to exercising again! Plan on joining the program at 6 weeks after the latest date you think you would deliver, and we will pro-rate the amount for that. Be confident that you will do well in the program even if you join a few weeks late. It is okay to work it at your own pace.
It is okay to make payment after your 6 week check-up; we want your doctor to give the OK for you to begin running. If you for some reason end up having a c-section, that timeline needs to be moved out several more weeks (we can talk more if that ends up being the case). When your doctor is okay with light exercise, begin doing some light walking as soon as you are feeling ready and the baby allows. Your body will make a much easier transition into the interval training if you have been walking a bit before you begin (15-20 min. at a time should be enough). Sleep deprivation will be an issue and is something you will need to take on a day to day basis. Listen to your body. There will be times when you know an hour of sleep is more important than a workout but I imagine those will be few and far between once you begin to gain energy from the exercise itself.
In a previous post here I address some of the concerns about the return to exercise while nursing as well. Best of luck with your new addition and we will see you soon!
A: I’m so glad you want to join us; I know it will be of great value to you as you get back to exercising again! Plan on joining the program at 6 weeks after the latest date you think you would deliver, and we will pro-rate the amount for that. Be confident that you will do well in the program even if you join a few weeks late. It is okay to work it at your own pace.
It is okay to make payment after your 6 week check-up; we want your doctor to give the OK for you to begin running. If you for some reason end up having a c-section, that timeline needs to be moved out several more weeks (we can talk more if that ends up being the case). When your doctor is okay with light exercise, begin doing some light walking as soon as you are feeling ready and the baby allows. Your body will make a much easier transition into the interval training if you have been walking a bit before you begin (15-20 min. at a time should be enough). Sleep deprivation will be an issue and is something you will need to take on a day to day basis. Listen to your body. There will be times when you know an hour of sleep is more important than a workout but I imagine those will be few and far between once you begin to gain energy from the exercise itself.
In a previous post here I address some of the concerns about the return to exercise while nursing as well. Best of luck with your new addition and we will see you soon!
Sunday, January 23, 2011
At the 6-week mark
Q: I had a baby six weeks ago and my doctor has given me the OK to resume exercise again, now what?
A: Congratulations, now we just need to find some time for you to exercise! As we know the sleep habits of a newborn can leave you barely enough time to get yourself fed let alone squeeze in a workout. If you are lucky enough to live in a climate where a walk outside is possible I suggest you begin there. Start with a short 20 minute walk to see how your body and the baby respond. If all is well continue to increase the length and speed of your walk. If you would like to begin running and your body feels ready, utilize an interval program such as Moms On The Run to progress slowly into running.
If the weather is not conducive to walking outside and your child likes the car seat, consider taking them to the gym with you. Most gym based child care centers will not take children until they are 3 months old but until then they can go on the workout floor with you. If you time it right they may sleep in the car seat the entire time you are on the elliptical or bike. Other moms place their babies into the baby carrier and workout on the elliptical or treadmill with the baby strapped on. If you choose this method make sure your posture is fantastic and your baby does not get too warm.
A: Congratulations, now we just need to find some time for you to exercise! As we know the sleep habits of a newborn can leave you barely enough time to get yourself fed let alone squeeze in a workout. If you are lucky enough to live in a climate where a walk outside is possible I suggest you begin there. Start with a short 20 minute walk to see how your body and the baby respond. If all is well continue to increase the length and speed of your walk. If you would like to begin running and your body feels ready, utilize an interval program such as Moms On The Run to progress slowly into running.
If the weather is not conducive to walking outside and your child likes the car seat, consider taking them to the gym with you. Most gym based child care centers will not take children until they are 3 months old but until then they can go on the workout floor with you. If you time it right they may sleep in the car seat the entire time you are on the elliptical or bike. Other moms place their babies into the baby carrier and workout on the elliptical or treadmill with the baby strapped on. If you choose this method make sure your posture is fantastic and your baby does not get too warm.
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