Special populations..e.g. seniors, obesity, youth, pre-natal individuals is a group often overlooked by personal trainers.
There is a need to provide these members with health and fitness information based on exercise science and commonsense.
Hence my passion for writing for a diverse group of population. Please find my latest essay for Pre Natal Mothers! Note, it is specifically for mothers who HAVE participated in training prior to their pregnancy.
I highly suggest attending workshops and being very mindful of the special needs of this client... My experience is that your will gain a long term client and tons of referral.
Be well and stay active!
Julio A. Salado, C.P.T.
Pre-Natal Fitness Guidelines for the Athletic Mom.
It is recommended that individuals consult a physician before starting a fitness program.
This information is a basic guideline for woman who HAVE participated in a long term physical training program prior to being pregnant. Woman who led a more sedentary lifestyle prior to their pregnancy should first seek assistance from a health professional.
If this is your first pregnancy you should get your doctor´s approval before beginning any exercise program
IMPORTANT NOTE: The first trimester is a very susceptible time for the fetus. The fetus is unable regulate its own body temperature to that of the mother. During this trimester pregnant athletes should avoid exercising in hot conditions and for duration exceeding 60 minutes.
Consistency of your training program is very important.
3-5 times per week is sufficient.
Includes any physical activities (25 minutes or more).
Heart Rate: We want to be about 60%-70% of your resting heart rate ( non-athletes should not exceed 140BPMs). You should take your pulse during your training. You may use a heart rate monitor to detect your heart's beats per minute. Please note: Heart rate will be NOT be 100% accurate due to the physiological changes occurring in your first/second trimester.
More importantly, your perceived rate of exertion is key ( stay within a comfort zone). You will want to be mindful of your internal temperature and levels of stress.
Hydration: We must drink water through out our session. Your urine should appear diluted and almost clear as water. We want to avoid hyperthermia.
Right Breathing : We need to focus on 'diaphragmatic breathing'. Heavy emphasizes should be placed on breathing in through the nose (simultaneously expanding belly) and exhaling through mouth (simultaneously drawing in naval). You should never hold your breadth through out any exercises.
Aerobic Training:You should continue to build up your heart and lung capacity/conditioning. This will may be done through circuit training. E.g. Swimming, walking, stationary cycle, yoga or low impact aerobic classes.
No high impact exercises should be performed.
Strength Training: It is very important to continue strength training for your bone density,muscular conditioning and overall health. Your training should focus more on functional exercises. Movements that can be utilized in your daily activities.
Note: Form is extremely important. Strive for quality not quantity of exercises.
No heavy loading of weights are necessary.
Posture: You should begin to minimize long durations of exercises on your back due to blood circulation & decrease of oxygen for your fetus. 1-2 minutes in a supine position is a good time frame. After the first trimester you will need to modify your exercises and stop supine or exercises on your back. Lastly, you will also need to minimize standing exercises during your third trimester.
Stretches: We do not want to stretch to maximal tension nor perform ballistic stretches. Joint laxity increases during pregnancy.
Notes: We must re-assess/stop training if you have any of the following during or after your workout. I strongly suggest seeking medical attention if you have the following.
Muscle weakness/Decrease balance
Calf pain or swelling
Pre term labor
Decreased fetal movement
Amniotic fluid leakage
If this is your first pregnancy you should get your doctor´s approval before beginning any exercise program.
Concern for the mother:
Hypoglycemia: Your blood sugar levels can drastically drop during your pre-natal training. We want to monitor your food consumption and eat the appropriate amount of calories for you and your baby.
All programs should also include a cool-down phase and SMR Foam Roller*.
You should not foam roll over varicose veins or areas of swelling e.g... calf muscle.
This is a exciting time for you and staying active will help ensure a safe and healthy pregnancy.
For more information submit :Fitness Foundry Goals & Assessment Form
Be well and stay ACTIVE!!
Julio A. Salado, AFAA & NASM C.P.T.
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