Prenatal Exercise Part 2.
If you read Part 1 of this blog series, you’ll already have information about the requirements for exercising while pregnant, some of the known benefits of exercise for yourself and your unborn child, and some examples of exercises that may or may not be appropriate for you during pregnancy depending on your own comfort level and doctor’s approval. Throughout pregnancy the ACOG recommends 150 minutes of moderate intensity aerobic activity throughout the week for healthy pregnant women. In this article, you will get a good understanding of what a general exercise program looks like. Further, in Part 3 you will learn about exercise in the first trimester and how this program may be modified, Part 4 will break down exercise in the second trimester, and Part 5 will explain exercise specifics in the third trimester. All programs and articles demonstrate physiological and psychological considerations during each trimester of pregnancy.
Each trimester has specific intensity level ranges, recommended movement modifications to adapt to your developing baby and body, and movements we want to encourage throughout this time. All of this information is collected from various scientific sources and according to the Girls Gone Strong Prenatal Coaching Program Manual.
Before exercising when you first find out you're pregnant, I recommend first speaking with your General Practitioner or OB-GYN to get clearance to exercise and once cleared, take their suggestions if they have any specific modifications for you. If they have cleared you to exercise, we will create an exercise plan for you based on your current level of fitness and schedule and modify exercise specific to each trimester which you can read more about in part 3, 4, and 5 of this prenatal blog series. Now isn’t the time to take on challenging yourself to a marathon for the first time or meeting a new personal record for weight lifted. Let’s take the appropriate science based steps forward so you can feel great during your pregnancy journey.
Throughout all stages of pregnancy, activities that should be avoided are(1):
Throughout all stages of pregnancy activities that can be done or started slowly(1):
*You must be cleared by an OB-GYN or General Practitioner to take part in these exercises, then continually be monitored by a member of your medical professional team.
IF experiencing ANY of these symptoms during or after exercise while pregnant or after giving birth, we must stop exercise and call a member of your healthcare team (1).
How do I know what level I should be training at when I’m pregnant?
For strength training exercise, you are considered a beginner if you have just begun training (less than two months), have been training consistently for one to two times per week at low intensity, or have minimal training skill. For you, we’d start a full-body training program two to three times per week with at least one day of rest between sessions.
You are considered Intermediate if you have been training consistently for two to six months two to three times a week. We would continue working out at this level at either a full-body two or three times a week or upper-lower body split routine four times a week.
You are considered Advanced if you have been training consistently for a year or more working out at least three times per week, have experienced high training stress, understand their need for adequate recovery, and have a high level of movement skills.
General exercise program example:
Warm Up (2-4 days) (2)
Strength Training (2-4 days) (3)
Cardiovascular Training (1-5 days)
Rest and Recovery (daily)
For questions or to set up your first session please contact Brie at firstname.lastname@example.org
Prenatal exercise part 1.
Delivering a baby is arguably the most momentous life event that happens for a woman. The process leading up to the big day makes a significant impact on how she feels during pregnancy, labor, and postpartum. Also, a mother 's health during pregnancy has a profound effect on her unborn child. A new mother doesn’t have to already exercise to begin a healthy fitness led lifestyle to make a difference for her and her baby.
Necessary preparation and care before the big event are met with exercise for women whose obstetrician or physician gives them permission to do so. Each exercise program is tailored to each woman's health, current skill level, and stage in pregnancy.
Why should I exercise during pregnancy?
Lower incidence of:
What kind of impact does exercise make on my unborn baby?
*APGAR score is done by a doctor, midwife, or nurse and they check the baby’s breathing effort, heart rate, muscle tone, reflexes, and skin color.
Sounds like a good idea to exercise, right? Right! However, It does come with some new challenges to be aware of so you can be prepared for your pregnancy. For example, the belly grows outward and downward which causes abdominal pressure and pelvic floor pressure. This can weaken surrounding muscles and tissues which means rehab and postnatal specific strength training exercises will become necessary. Also, anterior pelvic tilt with belly growing outward and rounding shoulders with breasts growing, so postural work and low back pain relief are important.
What are some examples of exercise I can do while pregnant?*
*written clearance and any contraindications are needed before choosing a form of exercise that is most appropriate. Also take into account as your body is changing, so too may the form of exercise you do. Choosing exercises that you have done prior to pregnancy are best, for example starting to run or do high impact exercise for the first time when becoming pregnant and having never ran before may be contraindicated.
I’ll talk more about exercise specifics in Prenatal Exercise Part 2. And you can contact me at email@example.com for more information on pre/postnatal training.
Congratulations on expecting a child! If you’re feeling up for it and your doctors permit, an exercise program will be a fantastic way for you to feel confident and ready for your big delivery day.
What is medical exercise?
Medical Exercise is the new modality to assist and facilitate safe and effective exercise programing for individuals with medical conditions. Medical Exercise clients must be released from Physical Therapy, with a Physician's approval, and or approval by Doctor of Chiropractic and or it has been one year since the onset of their condition.
As a Medical Exercise Specialist, I use up to 62 different exercise programs and protocols to manage pain and improve the functionality for people’s lives. All exercise programs include cardiovascular exercise, strength training, and flexibility pertaining to the specific need of each client.
Some of the Medical Exercise client’s I’ve worked with have had high blood pressure, partial and full knee replacements, hip replacements, hip impingement, multiple sclerosis, torn rotator cuff, shoulder impingement, ankle arthritis, low back pain, carpal tunnel, lateral epicondylitis, scoliosis, and knee arthritis.
The BIG 5 chronic diseases in the US are:
All of these chronic conditions, with proper medical attention and assistance, can be managed with exercise.
How is this exercise helpful?
What is the difference between corrective exercise and medical exercise?
Corrective exercise focuses on muscular and postural imbalances whereas medical exercises focuses on medical conditions. For example, a corrective exercise program may emphasize stretching the calves and inner thighs while strengthening the glutes of a client whose knees bow inward while squatting. A medical exercise program will strengthen the muscles of the hips, quads, and glutes, bike, and stretch quads and hamstrings to support a client who has knee replacements.
What is Medical Exercise NOT?
I do not provide any aspect of medical diagnosis or treatment. I work with individuals who are in a chronic management phase and it has been a year since the onset of their symptoms or are released from physical therapy and need to establish a new normal exercise routine.
If you or someone you know fits the criteria for medical exercise, please feel free to contact Brie at firstname.lastname@example.org.
It’s my intention to demonstrates best common practices and training methods for athletes. Since my training is science based, it’s my priority to offer information that is current and has been tested. It’s also important to consider your body, goals, and lifestyle are unique to you and training for you may be modified based on this, so please consult with a professional before you begin a training program. Although we are highlighting athletes here, the results of this article may be interesting to you, if you’re interested in starting a strength training program, please contact Brie.
In this article, I’m sharing sample strength training programs that are recommended for Athletes. I’ll explain various training levels of intensities through periodized training for optimal performance outcomes. We’ll look at strength training and how it impacts athletes in season, off season, and necessary recovery time between training sessions.
First, let’s define periodization, according to the National Academy of Sports Medicine, periodization is the division of a training program into smaller, progressive stages. These stages can be broken into three parts: Macrocycle = year, Mesocycle = 1-3 months, and Microcycle = 1 week.
The different periods, or phases, within these stages of training include:
Phase 1: Stabilization Endurance (50-70% 1RM 12-20 reps X 1-3 sets tempo 4/2/1)
Phase 2: Strength Endurance Training (70-80% 1RM 8-12 reps X 2-4 sets supersetting 1 strength 2/0/2 tempo with 1 stabilization 4/2/1 tempo)
Phase 3: Strength Hypertrophy Training (75-85% 1RM for 6-12 reps X 3-5 Sets at 2/0/2 tempo)
Phase 4: Maximal Strength Training (85-100% 1RM 1-5 reps X 4-6 sets at 1/1/1 tempo) Phase 5: Power (85-100% 1RM reps 1-5 X 1-5 sets as fast as possible).
How do I find my 1 RM, or 1 Rep Max? Use the Epley Formula (w= weight lifted r= reps)
1RM = w(1+r/30)
Which phase do I train if I’m an Athlete?
In the article Hartmann H et. al, they look at track and field athletes and strength training within season and off season. Their research shows superior gains in strength rotating hypertrophy Phase 3 - Phase 5 sessions in a microcycle during the season and pre-sesion is a viable option.
Studies have demonstrated equal or statistically significant higher gains in maximal strength for daily undulating periodization compared with SPP (strength power periodization) in subjects with a low to moderate performance level. Conditioning programs and program variables for competitive athletes either maintained or improved strength and/or speed-strength performance by integrating daily undulating periodization and SPP during off-season, pre-season and in-season conditioning.
In high-performance sports, high-repetition strength training (>15) should be avoided because it does not provide an adequate training stimulus for gains in muscle cross-sectional area and strength performance. High-volume circuit strength training performed over 2 years negatively affected the development of the power output and maximal strength of the upper extremities in professional rugby players.
Conversely, training low-intensity or Phase 1, Muscular Endurance/Stabilization Training (50-70% 1RM 12-20 reps X 1-3 sets tempo 4/2/1) can have benefits for athletes to avoid overtraining and injury, however should be avoided if immediate goal is to maximize strength and power. According to the National Academy of Sports Medicine, for advanced clients, this level allows for active rest for more bouts of training and is ideal for people who are beginners to exercise. It involves low-intensity high-repetition training, emphasizing core and joint stabilization. This phase allows for proper recovery and maintenance of high levels of stability to ensure optimal adaptations for strength and power.
In conclusion, going through all phases of training, Phase 1- Phase 5 have beneficial and specific impacts and purposes on the body. For Athletes, training Phases 3-5 are optimal for Athletic performance and growth.