Pregnancy personal trainer. Now you might think those words don’t go well together, do you?
Physical activity during pregnancy is not only allowed, it comes highly recommended! The right exercise during pregnancy will help you prevent excessive weight gain, maintain body tone and muscle mass, reduce nausea and relieve stomach upset, as well as help you reduce leg cramps. All of which are common pain points for pregnant women everywhere.
It will also improve sleep quality and help you feel more relaxed, which you can utilize to control breathing and increase the oxygenation of the baby you’re carrying. Not to mention its benefits on reducing the risk of gestational diabetes and hypertension, facilitate postpartum perineum rehabilitation, and just overall help you have optimal baby growth.
Sounds great, doesn’t it?
But is it safe though? Well, it should be. With a dose of common sense and a few little rules to follow, staying and living fit while having a healthy pregnancy is not an impossible goal to achieve.
The main thing here is to feel good about yourself, isn’t it? A personal trainer during your pregnancy can help you to do just that.
Before You Find the Right Pregnancy Personal Trainer for You.
Before we go any further, understanding precisely medical advice from your doctor, gynecologist, etc. is essential before you even start any physical activity, let alone a workout regime, during your pregnancy.
By keeping your medical provider in the loop, you’ll be notified if there is ever any problem surface during your routines, thanks to a personal follow-up.
That said though, be rest assured that in most cases, sports activity is recommended for normal pregnancy in general.
As a guideline, 30 minutes of physical activity per day, along with cardio sessions and muscle building trainings are advised. Make sure to keep start all your training with a warm-up and end it with light stretches. Always remember to keep yourself hydrated throughout the session and plan a snack time properly to gain strength during a break.
Remember not to impose on yourself certain performance or goals to achieve. Keep at your own pace. Learn how to slow down as well as taking time to breathe. If in any time you feel too tired or have any abnormal pain, please stop the activity immediately and call your doctor if the pain getting worse even after you rest.
Getting Personal Trainer While Pregnant.
Our first advice, is to find personal trainer who listen to your story, so he/she can help you get into exercise routine made based on your unique needs.
There are many sports activities open to you to continue playing sports during pregnancy.
You can do walking, yoga, gentle gym, water aerobics, swimming and many more with or without a pregnant personal trainer.
However, there are still sports to avoid, and your personal trainer should be able to identify these for you. Even better, finding the right substitutes that’ll do the job just fine.
Make sure to avoid exercise with high risk of accidents. It goes without saying that climbing, hiking in the high mountains, scuba diving, caving should be not on your list this time around
If in any case you were not athletic before your pregnancy but wish to be in better shape now for your sake and your baby, we recommend you to stick to gentle sports. In fact,why not start with walking?
Swimming can also be the best option for you, especially in late pregnancy where the extra weight can prove to be a bit of a tiresome thing to carry around. Last but not least, yoga is of course quite an option. Just make sure not to make a move that even your pre-pregnancy self not approved of.
What to Look Out For?
Engaging in any laborious activity during pregnancy does require some precautions. So make sure you let your trainer know all of yours. If you think you don’t have any, these several indicators might be able to help you out;
Heart rate can tell you how hard you pace yourself and tell you whether to continue on or to take a break, by following the rule of not exceeding 140 to 150 beats per minute during exercise.
You also have the Borg scale where the limit is around 13, as a line you should not cross. On top of that, pay attention on your breath and the way you talk during exercise as an easy indicator you have with you all the time. As the rule of thumb, you should be able to carry on a normal conversation without being short of breath.
Getting Personal Trainer Post Pregnancy.
When to start?
First thing first, congratulations Mama! You got through, so enjoy these moments of yours.
Early on after your body did that crazy workload of delivering a human into this world, is not the time you should jump right back into the gym.
Your body need to recover, the hormones are all over the place. So, do just that. Recover. Take your time to heal.
During this time, small walks with your partner and little one, might still be okay, and probably help you clear your mind during the recent chaos you’re juggling with right now.
Once you have recovered, make sure to get back at it gradually and start with low intensity workouts. Your first exercises now should be aimed at strengthening the muscles, especially the perineum or more generally the pelvic floor.
We’ll talk about this later. But for now, you probably know how much perineal rehabilitation is important after childbirth. Get your medical follow-up in order, since it is necessary so as not to have complications in the future. This might even safe you from possible urinary or fecal leaks or even a prolapse (an organ descent) down the road.
Lest we forget, a very popular and very effective activity you should consider at the moment is post-natal Pilates. Since the goal is to build muscle deeply yet gently, Pilates is quite what we are looking for!
It’ll help tone your perineum, give you better chance of getting back your flat stomach and get rid of your love handles, as well as activating a better blood circulation. All of this, while learning how to breathe and to relax better. Fun, isn’t it?
Getting yourself that one personal trainer tailor-made to help you during your pregnancy might not be as easy as we make it sound to be.
We understand. But if you look close enough, and understand what you need precisely, you’ll see to it that it’s not that hard to find.
Which is why we make this guide hoping to help you do just that. Find yourself a pregnancy personal trainer available to help you stay active, while maintaining that healthy and joyous pregnancy you’re looking for.