Let's work it out, baby
Pregnancy doesn't mean you have to cut out your PT program. LSPT Greg Probyn advises what you can do to maintain fitness without harming your baby

To begin with, all pregnant ladies should consult a doctor or obstetrician before committing to a training program or considering training while pregnant.

Something you should consider as well is what your job entails.

Whether you are on your feet all day or sitting will determine many exercises that you can do. For example, if you are on your feet all day you might not want to go for that walk or run.

Now, I know that a lot of women who become pregnant get concerned with the amount of weight that can be put on, so one of the first things they do is look towards going to the gym or walking outdoors.

This is fantastic, but you must consider how much exercise you were doing before the pregnancy.

Many women go by the way they feel on the day as to whether they will train or not, and this will also influence how intense the workout will be.

That is a good thing, although there are women who will not listen and could hurt themselves and/or the baby.

Things to consider

• Intensity.
• Duration.
• Exercises.

Training guidelines

• Prolonged exercising on your back may reduce blood flow to the foetus and to your head.
• An excellent place to train, however, is in a pool. I have heard from many women that this is very relaxing and that you would almost feel as though you were not pregnant at all.
• Clothes you might want to look into wearing would be loose fitting. Don't wear anything that will restrict movement or breathing.
• Try not to train in an environment that would be extremely warm, and if you do, ensure that you drink plenty of water.
• Now, a good indicator to stop training is if any of the following occur: feeling very hot, dizziness, shortness of breath, blurry vision, headaches, back pain and a general feeling of being unwell. And if these symptoms persist, see a doctor straight away.
• A good training partner would have to be a heart rate monitor. This way you will be able to keep an eye out at all times for any problems that might occur.

The benefits of training when pregnant though, are fantastic, and these are some reasons why you should train - better ability to handle the discomforts of labour, easier to get back into shape and regain your normal weight after pregnancy, a faster labour and a more positive and healthier pregnancy.

We've looked at maintaining fitness during pregnancy, now we'll look at losing weight after your child's birth.

Once again though, you should consult your doctor or obstetrician before any manner physical activity.

Any sort of physical training is great after a pregnancy, not just for losing weight and toning up your body but to help with the rigours of everyday work.

Go easy

Recommendations for when to start training are four-to-six weeks after a vaginal birth and six-to-eight weeks after a surgical birth.

• When you start to train, begin at a slow pace for at least two weeks. If you go any harder, you risk hurting yourself when undertaking certain exercises.
• When women are pregnant, many things happen to their bodies that are not really noticed. One is that a hormone known as relaxin is increased in the body. This hormone increases joint laxity, and increased swelling will make tendons and ligaments stretch. This is one reason why it is advisable to take the break and then start light.
• Try to avoid any sharp twisting and turning during those early weeks.
• Lifting heavy weights is not recommended, especially above the head. Plus if they are heavy, they will do more damage than good for your hips and back.

Currently we have a woman attending the gym who gave birth late last year.

She started training and in 13 weeks she had lost 23kg. I asked what her motivation was and also her goals.

She told me her main goal was to pass the RAN PFT because she had been promoted while on maternity leave and she did not want to lose the new rank (obviously).

But she had also wanted to get back down to a realistic size and weight, as this was her second child.

She had approached the PT staff at Cerberus, first to get a program and second to see if she was able to have her child in a pram next to her as she worked out.

The answer to both of these questions was "no problem".

She now trains five days a week: three days are for cardio and two days she joins in a lunchtime pump class.

Not only does she come into the gym, but she is walking everywhere.

The thing that helped her the most was the ability to bring her child into the gym and the friendly PT staff assisting her with her program.

At the end of the day, just take your time and do it carefully.

If you come across any problems, consult your doctor. Also, speak to your PT staff to see what they can help with.

• If anyone would like to see anything special or have any questions answered you can drop me a line via e-mail to greg.probyn@defence.gov.au

 

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