Frequently Asked Questions
Below you'll find answers to the questions we get asked the most about mums fitness, pregnancy, post birth exercises, etc.
Yes you can, for those of you that are not yet pregnant but are planning to be, why not join a mixture of our classes to get you ready for pregnancy. The following information will be beneficial to you:
Yes we follow guidelines from Pelvic Floor Safe for Exercise and the Incontinence Foundation guidelines for Pregnancy and Postnatal mums. Pelvic floor exercises are a huge component of our program to ensure you exercise safely and minimize any complications during pregnancy and postnatal.
There is also remarkable evidence in the reduction of medical interventions in pregnancy for labour and birth for women whom exercise including:
For many years doctors believed that exercise during pregnancy damaged the fetus. Recently, that belief changed and there is now evidence to suggest that women who exercise during pregnancy deliver healthier babies. Following a safe exercise program by a qualified trainer will ensure that you are in the right hands. Always follow your doctors/midwives advice prior to any exercise regime.
You should stop exercising immediately, no matter what your fitness level, if you have any of the following signs:
The current ACOG guidelines recommends for exercise aimed at health and wellbeing, the recommendation for non- pregnant women is that an accumulation of 30 minutes a day of exercise occur on most if not all days of the week. In the absence of either medical OR obstetric complications, pregnant women should adopt the same recommendations.
The ACOG offers these general guidelines during pregnancy:
No, you should not exercise to lose weight while you’re pregnant. Staying active during your pregnancy will gain benefits including making it easier to get your body shape back after the baby is born.
You should follow a healthy diet and NOT eat for 2 and remain active!!
Yes we highly encourage you to exercise during your pregnancy even if you haven’t been exercising prior. We will start you off slowly in your exercises and before you know it you will be advanced like all the other pregnant women in the class.
Any fitness level is welcome and we will accommodate to your fitness level.
We advise you to join no later than 30 weeks gestation, to ensure that your body gains the most out of our classes and prepares you for labour and birth appropriately. Please contact me to discuss if you are over 30 weeks pregnant!!
While new mothers prepare for the challenge of lifting a child whose weight increases weekly, expectant mothers adapt to changes in their center of gravity and postural alignment. Pregnancy hormones may cause too much mobility, making balance and stability a challenge.
A fitness plan that integrates strength training with postural alignment and stability will prepare you for the first ‘Main event’, childbirth, and the subsequent events involved in ‘bringing up the baby’. Therefore benefits include in pregnancy:
Cardiovascular exercise during pregnancy regulates weight gain and alleviates back pain. Other benefits include:
When you workout and perform pregnancy exercises, or anything that elevates your temperature, you lose additional body fluids. It is important that you drink before, during and after you exercise to keep your body hydrated. Avoid caffeinated beverages as these will dehydrate you more. Keeping hydrated will also prevent ailments including constipation, bladder infection and even premature labour. If you drink plenty of fluids and stick to a healthy diet, you will be well on your way to having a healthy body and baby.
Many of us are lucky to be blessed with a ‘low risk’ pregnancy, where there are no existing health concerns or difficulties, although you should always speak to your health provider before embarking on any exercise program.
The following list outlines some of the medical conditions that would indicate your pregnancy is not low risk, and therefore exercise may be unsuitable during this pregnancy:
Please advise Fit For 2 if you have any medical conditions or any issues that are concerning you.
Exercise has not been shown to adversely affect lactation (breastfeeding) as long as fluid and calorie intake is maintained. Discomfort caused by full breasts and sore nipples may make some exercises uncomfortable, therefore a supportive bra must be worn. Please seek advice from a lactation consultant if you are having any issues with milk supply.
We highly encourage you to stay with Fit For 2 until you deliver to maintain strength and stamina for your labour and birth and for a quicker recovery period.
Postnatal you can commence back after your 6 week check and stay as long as you like to rehabilitate safely.
Please contact Fit For 2 to discuss pricing and bundle offers
Feel free to contact me via the contact me form if you have any specific questions.
Be sure to warm up before exercise and cool down afterwards
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