Pregnancy Fitness
STAGES AND BENEFITS OF PRENATAL PERSONAL TRAININGCONCEPTION
Your body typically responds better to conception when you are healthier, this is why exercise can help. Exercise helps improve fertility, especially if you are overweight or have (PCOS), an ovarian syndrome. During this stage, we focus on cardiovascular and total body strength training to prepare you for pregnancy. If possible, it is best to begin training during this stage.
1ST TRIMESTER PRENATAL PERSONAL TRAINING
Once you become pregnant, prenatal personal training during the first trimester can help ease the effects of morning sickness, elevate your mood and keep you and your foetus healthy. We focus on total body strength training, targeting the core, pelvic and gluteal region. This gives your body the strength it needs to stay healthy and pain free. Light to moderate cardiovascular exercises are performed during this stage.
2ND TRIMESTER OF PRENATAL PERSONAL TRAINING
During the 2nd trimester of prenatal personal training, we focus on strengthening and stabilizing the hips, pelvic floor, and gluteal region. A solid training frequency of 2-3 times per week will help keep weight gain to a healthy limit. As your body produces relaxin in preparation for labor, the ligaments in the pelvic region begin to loosen. Keeping the pelvic region strong and healthy will help eliminate pain and potential injury while the relaxin fills your body. During this stage, we will avoid exercises where you are lying on your back for long periods of time, since the growing fetus may constrict blood flow through the vena cava vein in this position.
3RD TRIMESTER OF PRENATAL PERSONAL TRAINING
During the 3rd trimester of prenatal personal training, you are less mobile due to the size of your belly. Traditional strength training exercises like squats, elevated bridges, and bird dogs are continued during this period, but ab exercises are limited based on comfort levels. Breathing and stabilizing exercises will help give you the stamina and strength you need for labor. If you feel lethargic during this stage, exercise will help increase your mood, give you energy and help you have a better night’s rest.
POSTPARTUM PERSOANL TRAINING
After delivery, allow your body 6 weeks minimum before easing back into exercise. If you’ve had a C-section, it typically takes 6-8 weeks to heal before your body is ready for normal physical activity. Once you’re ready, we begin total body strength training. It may seem like your core has atrophied after giving birth, so it is important to build back your abdominal strength. Once you are feeling strong and stable, it’s ready to amp up and introduce circuit-style strength training into your regimen. This will help shred off the extra body fat and get you back to your desired body weight.
Prenatal and postnatal personal training is not a one size fits all program, every woman is so unique. That’s why I take so much pride in my specialised programs. My goal is to provide you with the coaching, guidance and motivation you need to tackle you and your baby’s health through fitness. Personal Training is not just about a few private sessions each week, but a lifestyle change and a solid plan to keep you active and consistent. The typical training frequency is 2-3 times per week before, during and 6 weeks after giving birth. Always consult with your doctor before starting an exercise plan.
For more information on pregnancy personal training contact:
(Personal training starts from £40 per session)
Zara Smalley
https://www.zarasmalley.com/personal-training-contact
07717716960
zaradaisysmalley@gmail.com
STAGES AND BENEFITS OF PRENATAL PERSONAL TRAININGCONCEPTION
Your body typically responds better to conception when you are healthier, this is why exercise can help. Exercise helps improve fertility, especially if you are overweight or have (PCOS), an ovarian syndrome. During this stage, we focus on cardiovascular and total body strength training to prepare you for pregnancy. If possible, it is best to begin training during this stage.
1ST TRIMESTER PRENATAL PERSONAL TRAINING
Once you become pregnant, prenatal personal training during the first trimester can help ease the effects of morning sickness, elevate your mood and keep you and your foetus healthy. We focus on total body strength training, targeting the core, pelvic and gluteal region. This gives your body the strength it needs to stay healthy and pain free. Light to moderate cardiovascular exercises are performed during this stage.
2ND TRIMESTER OF PRENATAL PERSONAL TRAINING
During the 2nd trimester of prenatal personal training, we focus on strengthening and stabilizing the hips, pelvic floor, and gluteal region. A solid training frequency of 2-3 times per week will help keep weight gain to a healthy limit. As your body produces relaxin in preparation for labor, the ligaments in the pelvic region begin to loosen. Keeping the pelvic region strong and healthy will help eliminate pain and potential injury while the relaxin fills your body. During this stage, we will avoid exercises where you are lying on your back for long periods of time, since the growing fetus may constrict blood flow through the vena cava vein in this position.
3RD TRIMESTER OF PRENATAL PERSONAL TRAINING
During the 3rd trimester of prenatal personal training, you are less mobile due to the size of your belly. Traditional strength training exercises like squats, elevated bridges, and bird dogs are continued during this period, but ab exercises are limited based on comfort levels. Breathing and stabilizing exercises will help give you the stamina and strength you need for labor. If you feel lethargic during this stage, exercise will help increase your mood, give you energy and help you have a better night’s rest.
POSTPARTUM PERSOANL TRAINING
After delivery, allow your body 6 weeks minimum before easing back into exercise. If you’ve had a C-section, it typically takes 6-8 weeks to heal before your body is ready for normal physical activity. Once you’re ready, we begin total body strength training. It may seem like your core has atrophied after giving birth, so it is important to build back your abdominal strength. Once you are feeling strong and stable, it’s ready to amp up and introduce circuit-style strength training into your regimen. This will help shred off the extra body fat and get you back to your desired body weight.
Prenatal and postnatal personal training is not a one size fits all program, every woman is so unique. That’s why I take so much pride in my specialised programs. My goal is to provide you with the coaching, guidance and motivation you need to tackle you and your baby’s health through fitness. Personal Training is not just about a few private sessions each week, but a lifestyle change and a solid plan to keep you active and consistent. The typical training frequency is 2-3 times per week before, during and 6 weeks after giving birth. Always consult with your doctor before starting an exercise plan.
For more information on pregnancy personal training contact:
(Personal training starts from £40 per session)
Zara Smalley
https://www.zarasmalley.com/personal-training-contact
07717716960
zaradaisysmalley@gmail.com
