Busted! Don’t Believe These Myths About Pre And Postnatal Workouts!
Having a baby is undeniably one of the most beautiful gifts bestowed on women, but there are many aspects to consider. One of the obvious and utmost important factors is an expectant mother’s physical health and well-being. A woman should prepare her body for pregnancy by living a balanced lifestyle that includes good nutrition and exercise.
However, when it comes to working out while pregnant, there is countless misinformation out there. These incorrect and outdated pieces of information have dissuaded many moms-to-be from receiving the necessary information to care for their bodies.
To break down these myths and help new moms continue to stay fit throughout their pregnancy Mama Strength has debunked three of the most widely believed myths about pre and postnatal workouts.
Myth 1: I am currently pregnant, and my doctor does not want me to work out my core
False. This is a common myth because most doctors are not educated on how to properly and safely work your core while pregnant and even recently postpartum. Your ‘core’ makes up so much more than just your abdominals. The core doesn’t just refer to your abdominals. Your core includes all the muscles that attach to your pelvis, spine, and ribs. A strong core helps to protect your body, as well as connects your arms and legs to your torso, ensuring your body can work well as a unit. There are so many different ways to work your core without ever doing a crunch. I’ll train you in a way that will keep your body safe while maintaining strength to help prepare you for the demands placed on your body. You also want to maintain a neutral alignment to the best of your ability when pregnant, and working on your core will help keep you feeling supported. Always remember, you want to keep your core strong enough to support the growth of your baby but also flexible enough to allow your baby to grow.
Myth 2: I am pregnant, and my doctor told me to keep my heart rate below 140
Is that accurate? Not necessarily. It’s important to note that heart-rate response to exercise varies throughout pregnancy and from one individual to another. Blunted, exaggerated, and normal linear responses may all be seen at different stages during the same pregnancy. This means that heart rate is NOT an accurate way to monitor exercise intensity during pregnancy. Unfortunately, the guideline to “Keep your heart rate below 140 beats per minute” is still one of the biggest prenatal exercise myths out there (and regrettably, we hear it most often from doctors). This is an outdated ACOG guideline from 1985, when almost no research existed about exercise during pregnancy. ACOG eliminated this guideline in 1994 after research revealed the issues with variable heart-rate responses to exercise and replaced it with the guideline to use Rate of Perceived Exertion (RPE) instead. This relies on women listening to their bodies and gauging their intensity by how they feel, which is a much more accurate method.
Myth 3: I am already well into my second trimester, so it’s too late to start a training program
It is never too late to start a training program! Of course, before starting a new fitness program, it is important for you to receive clearance from your doctor. We will go through a consultation before any personal training program to ensure we can train you to the best of our ability. All exercises are low-impact and specifically catered to the unique ways of how the body works while pregnant. Remember, it’s a workout amongst itself to move around your everyday life while pregnant and especially once the baby arrives. It’s so important to get your body ready as this is a marathon and not a sprint. Let’s provide you with the tools you will need as you continue through the rest of your pregnancy, labor, and motherhood. The program we’ll conduct meets all ACOG guidelines and includes:
a. Proper deep core training to prevent pregnancy pains, prepare for pushing and expedite recovery postural and alignment work to prevent pains, injuries, or falls.
b. Functional strength training to prevent pregnancy pains and prepare for the activities of motherhoodAppropriate aerobic conditioning to reap health benefits and prepare for energy demands of labor.
c. Education on pain or injury prevention and proper recovery.
If you’re looking to steer clear of more myths like these, reach out to Mama Strength. As a leading pre and postnatal personal trainer in North Central, NJ, my goal is to provide you with a customized framework of strength-building tools that guide you through any stage of motherhood. My services include virtual fitness training, in-home personal training, pre and postnatal group workout, and more!
My services are extended to clients across Scotch Plains, Westfield, Watchung, Summit, New Providence, Berkeley Heights, Cranford, Clark, Millburn, Chatham, South Orange, Plainfield, Jersey City, Hoboken, and the surrounding areas.
For a complete list of my workout routine, please click here. If you have any questions about pre and postnatal personal training, I’d love to hear from you, please contact me here.