Mommy Marathon - Pregnancy & Fitness

It has been said that childbirth is like running a marathon. Now, imagine trying to run that marathon without any preparation or training. Can you even conceive of running that marathon, let alone finishing it? Of course not! So if the training and preparation are so important, why don’t more women train and prepare for the birth of their baby?

I say it may be because the information and resources are hard to come by. The guidelines are vague at best and very few people are specially trained on this subject. Even your OB/GYN may not have all the answers. It is such an important time in a woman’s life to have all the information they need to be as healthy as possible.

You may have a lot questions like, is it safe? How much is enough or too much? What things should I watch out for? What special precautions should I take?

With a few pointers and precautions any women who has a “normal” pregnancy and is cleared by their doctor can start or continue a modified fitness routine. It is important to get cleared from your doctor first, and it may be a good idea to hire a fitness professional to help you design a routine that is customized to you. When hiring a personal trainer be sure to ask for their certification and experience. You might also ask for references. They should have all this available to show you.

The fact is that women who exercise during pregnancy have experienced less pregnancy related discomforts and many benefits including:

• Less Weight Gain During Pregnancy
• More Ease During Labor
• Better Self Image
• Energy Booster
• Regain Pre Pregnancy Shape More Quickly

EXERCISE
Even if you are feeling sick you should at least walk in 10-15 minute spurts. Any amount of activity is beneficial. Make sure to monitor the intensity. You can use a heart rate monitor, which is an easy - no question way to see your intensity level or you can use the Borg Scale. The Borg Scale is as follows:

I have found there are a few key things to remember to keep your exercise routine safe, yet effective. Most importantly is to talk to your OB/Gyn and get a medical release from him/her. Identify your fitness level and closely monitor your heart rate during every workout. There will be days that it will take very little effort to get you right into your target zone. And lastly, do not hesitate to seek professional advice or do some research on your own. A personal trainer or a group instructor can be a great help. Congratulations and remember to stay active and healthy!

This article was written by Erinn Mikeska, co-author of Delivering Fitness, Your Guide to Health and Strength Training During Pregnancy. Erinn Mikeska is a certified personal trainer, aerobics instructor, and fitness model. Her certifications include Certified Personal Trainer (CPT), Pre & Postnatal Fitness Instructor, and Special Populations Fitness Instructor. She is responsible for helping many of her clients achieve positive and dramatic results in their lifestyle, appearance, and attitude. She studied at, and is certified through, The Cooper Institute, National Academy of Sports Medicine, National Academy of Health Fitness, American Council on Exercise and Sara City Workout-Education. In 1999, she joined the Your Body Fitness, Inc. team. YBF has since branched out and opened other fitness related companies including yourbodyfitness.com, American Fitness Equipment and Delivering Fitness. For more information on this subject, check out www.deliveringfitness.com.

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