Exercising While Pregnant

I train woman both during and after pregnancy.  There are basic guidelines to follow when you are pregnant and exercising.  It is safe and can help make labor and delivery a little easier.  

The very first thing you need to do is talk with your doctor about staying active during pregnancy.  As long as you are healthy most doctors will give you permission.

Once the doctor has cleared you, find something you enjoy doing and that feels comfortable.  Most of my clients just continued with the plan they were already on.  We make adjustments as their body changes or when a certain exercise does not feel comfortable.  

I see a couple of commonalities between my pregnant clients.  The first noticeable change (within the first trimester) is they become winded fairly quickly.  The modification for this is to take a little extra time to rest in between exercises.  Once they are breathing better, we move on. 

Another common discomfort is a pulling feeling through the abdominals with overhead exercises.  There are a few modifications for this. First, you can try to do the exercise while seated.  If that does not help, try one arm at a time.  If there is still discomfort, then a new exercise needs to be performed.  For example, instead of overhead shoulder press, do lateral raises or front raises.  Instead of overhead triceps extensions, do triceps dips or triceps kickbacks.  

It is safe to perform abdominal crunches, however there are a few guidelines to follow.  You should not lie on your back for long periods of time.  I usually have my clients only perform 1 or 2 sets of crunches and then return to a standing or seated position.  You can also do planks and side planks as long as you do not feel pain in the back.  We do not do a whole lot of abdominal work, just a few sets to focus on core engagement.  

Most women will agree that there is a great deal of fatigue associated with being pregnant.  Even on those days when my clients have felt drained and exhausted, I have seen them leave the session feeling much better and a little more energized.  It is not always easy to make yourself workout when you are feeling so tired, but it will definitely make a difference.  

Most of my clients continued to run (one even completed a half marathon!), take Spin classes, and weight train up until they gave birth.  Exercise is important for you and for the baby!  It will keep you strong, energized, and less stressed.  A healthy Mom is good for everyone. 

References:
http://www.acefitness.org/blog/2639/what-you-need-to-know-about-pregnancy-and-exercise 

http://www.acefitness.org/acefit/healthy-living-article/59/3511/pregnancy-and-your-workout-what-really-needs/



   

Principle of Progression

One of the general principles of exercise is the principle of progression.  I would like to address why this principle is important, especially to those of you who are exercising without guidance from a professional.  

ACE explains the principle of progression: "as the body adapts to the exercise program you must gradually increase the overload to continue to adapt. It is critical that all progressions are gradual and small in nature to prevent over loading the body’s ability to recover."

Let me address beginners.  Start small!  If it is five minutes of walking and 10 crunches, that is great.  It is important to begin exercising at a slow pace and with just a few exercises to start.  Jumping in and trying to do more activity than your body is prepared for is going to set you up for injury.  It can also be very discouraging when you think you should be able to complete a certain task and your body says otherwise.  Do a little bit every day and allow your body to adjust to the new movement.  It will do so quickly and you will be able to safely do more and harder exercises before you know it.   

Next are people who have exercised in the past and are just starting again after some time off.  If you have taken more than about two weeks off, you need to adjust your training plan.  Give yourself time to get back into the groove.  Now, if your time off has been months or even years, just go ahead and consider yourself a beginner!  Yes, you have muscle memory.  Yes, your body will most likely respond a bit faster than a true beginner.  However, you cannot expect to jump back into your routine from the past.  You body is not ready and you are setting yourself up to suffer an injury. 

Notice the two key words from ACE's definition:  GRADUAL and SMALL.  No matter what your fitness level, your progressions need to safely and slowly become more challenging.  There are many ways to create progressions within a plan.  It could be more weight (even just 1 - 2 pounds), more repetitions, more sets, less rest between exercises, a longer duration or a higher intensity. 

Since I mentioned injuries, let me give you a little motivation to follow the principle of progression and not start out like a crazed, exercise maniac.  If you do suffer some sort of injury, even if it is as small as a pulled muscle, you will be out of commission for at least a week or two.  If you do something a little more serious, like tear a muscle or tendon or sprain an ankle, or develop tendonitis, you are looking at being out for a range of 4 - 12 weeks!  Not to mention possible surgery and/or physical or occupational therapy.  Who has time for that?  It is much easier to start slowly and gradually build your routine into something more challenging that you can safely enjoy doing.  

Remember, start small and start slow.  You want to be safe and be able to exercise for a lifetime.  

References:
http://www.acefitness.org/pdfs/PFTManualUpdates.pdf


   

Is Certification Important?

I have been a Certified Group Exercise Instructor and Personal Trainer for 18 years.  Certification is important to me.  I feel that maintaining my Certification shows that I am striving to be professional and current.  Recently, I read another Fitness Coach's comments about why he chose not to maintain Certification and how that piece of paper doesn't really guarantee the individual is actually a good Coach/Trainer/Instructor.  That got me thinking.  The general public most likely does not know all the aspects of Certification and whether it is important or not.  I will give you a breakdown and my thoughts on Certification to help guide you when you are choosing a Fitness Professional.

First, there are many companies who offer certification.  Each company has a different method of certifying the individual.  Some companies allow a person to attend a one day workshop, take a written test, and hand over the certification.  Other companies require a person to study manuals, take practice tests, then complete a written test where you must score above a certain percentage, and also pass a practical exam where you demonstrate your knowledge and are scored by a teacher.  In my experience, when you are required to pass both a written and practical exam, the preparation for that certification is more in-depth and more difficult.

Once a person is certified through a company, they have to maintain certification by completing CEU (Continuing Education Units.)  These can be completed via home studies or by attending workshops and conferences.  I have completed CEUs both ways and I always learn something from the materials and speakers.  There are a variety of topics to choose from including nutrition, special populations fitness, management, injury prevention, and every type of exercise.  A person can learn more about an area they specialize in or they can learn about something new that they are currently untrained in or have no previous knowledge about.

For each Certification an individual holds, they must complete CEUs approved by that company, update their CPR training, and pay a fee to continue to keep the Certification.  Typically, a Certification lasts one to 2 years and must be reapplied for with these credentials at the end of the certification period.

Does Certification mean that the individual you are hiring is guaranteed to be a top notch professional?  Not necessarily.  I have seen Certified Personal Trainers and Group Exercise Instructors performing contradictory exercises, not following the guidelines set forth by their certifying agency, and asking clients and students to perform exercises that could harm them.  Teaching exercise and fitness to people encompasses a large range of knowledge about human anatomy and physiology, body mechanics, exercise form, execution, and purpose, as well as coaching and motivation techniques.  There is a great deal of information to know and to be able to demonstrate and explain to clients and students.

With this large amount of knowledge needed to successfully train, teach and coach individuals, experience is also needed.  A person does not learn everything from the textbooks and tests.  It does take hands-on practice and real world experiences to continue to grow and become a better trainer.  The book knowledge is a start, the continuing education expands the knowledge building, and the real world practice allows the professional to apply the knowledge they have and further incorporate techniques and ideas to create a well-rounded training plan for their clients and students.

When you hire a Trainer, Coach, or Instructor, what should you look for?  First, determine what are your goals?  What are you looking to accomplish?  When you have an idea of your needs, then research to find a professional who has experience in that area.  Interview the fitness professional and find out what current certifications they hold, and if they do not have any, why not?  Ask them about their training philosophy?  You want the most knowledgable, supportive and experienced fitness professional who can help you successfully achieve your goals.

Find a professional:
https://www.acefitness.org/acefit/locate-trainer/

http://www.ideafit.com/find-personal-trainer