Pregnant and post-partum training

For most women, some sort of exercise is an important part of their daily lives. But what happens once you are pregnant? Do you just sit still and wait for the baby to be born? Or do you keep exercising at the extreme level you maybe trained at before the pregnancy? Many women are scared that they will harm their unborn baby by being physically active, but on the contrary, they are actually harming themselves by just sitting around.

Research has found no negative effects on the unborn through exercising, so your worry is over. In fact, exercising for 30 minutes at least 3 times a week, if not all days, has many positive effects like:

- better posture especially during the third trimester and less back pain
- strengthening of the muscles needed for labor
- make you feel good about yourself and your appearance, therefore improving your mood
- improves your energy level especially at the beginning of the pregnancy when you tend to feel tired and exhausted
- avoids excessive weight gain
- relieves some discomforts and complications like leg cramps, constipation or gestational diabetes
- keeps your fitness level up
- helps you sleep better

Keeping yourself fit during pregnancy can help ease labor pain and give you a healthy baby. The fetus gets the same cardiac benefits from training as a normal adult: a lower heart rate and an improved nervous system in the heart. So when exercising you are improving your baby’s health while improving your own.

Also, many women are concerned about getting back into shape after pregnancy as social pressure is high to look good and be in shape again quickly. Staying fit during the pregnancy helps you to not excessively gain weight and to get back into shape quickly after giving birth.

Q & A

Are there any signs when I shouldn’t exercise during my pregnancy?
In case you have any of the following conditions you should not exercise during pregnancy and talk to your doctor:
- heart disease
- restrictive lung disease
- incompetent cervix
- multiple pregnancy
- persistent vaginal bleeding
- placenta previa
- premature labor
- ruptured membranes
- pre-eclampsia

Can I still do my usual weight training routine?
Women who were active prior to pregnancy can continue with most of the exercises they are used to. Your trainer will help you to modify exercises to keep you and your unborn baby safe, for example exchanging weights with resistance bands.

Can I still go running when I am pregnant?
If you were jogging/running regularly before pregnancy then you can continue if you feel comfortable. Usually, it is recommended to do walking as a safer and controlled exercise, suitable for all fitness levels.

How often a week should I train?
For women who haven’t been active before they got pregnant it is recommended to train 2-3 times a week. Even then they can benefit from all the advantages pregnancy exercises have.
Women who were sporty before they got pregnant can train 3-5 times a week. Cardio, strength and flexibility training should all be a part of the pregnancy training.

What should I be wearing when exercising?
Make sure that you wear lose-fitting clothes that allow evaporation from the skin as the heat and humidity in Bangkok can cause you to over heat quickly and harming yourself and your fetus. Also it is recommended that you wear a very supportive bra.

Am I going to harm the fetus when exercising?
No, research has found no negative effect on the fetus when exercising. Actually, the fetus can get cardiac benefits from your exercises as well.

When can I start exercising again after giving birth?
Generally, after 4-6 weeks you can gradually begin a post-pregnancy program to assist your recovery and restore your bone and muscle balance. However, this depends on how difficult your birth was, the fitness level before getting pregnant and also if you have had children before. Your trainer will tailor a program to slowly introduce exercising back into your life, for example just a few stretches while the baby is napping.
In case of a C-section you may need to wait up to 6 months to get started again, however, you can discuss this with your doctor.

Can I exercise when I am breastfeeding?
Yes, you can exercise when you are breastfeeding. However, it is not recommended to exercise to lose weight during the time you are still breastfeeding, as a too quick loss of weight can result in an accumulation of toxins in the milk. Exercises should rather focus on assisting your recovery after pregnancy as well as to promote mental well-being.


Our A.C.E. qualified Pregnant and Post-partum trainers:

Sarah Shivnan


Sarah has always incorporated fitness as part of her lifestyle. As an accomplished, trained athlete from a young age, she has always strived to achieve success and results. As a member of various sport’s clubs in the UK, including ‘Manchester United and Salford Trampoline Club’ and ‘Clann Na Gael Irish Dance School’, she enjoys sharing her experience and knowledge to create unique, fun and exciting new training programmes using her trampoline and dance skills. Sarah believes that exercise shouldn’t be a chore but part of your lifestyle plan. It should be fun and vibrant and something you look forward to. Sarah is professional, dedicated and easy going. She enjoys seeing people reach their potential, achieve their goals whilst enjoying it at the same time.


Qualifications
Bachelor’s Degree in Sport, Health and Leisure
BTF Trampoline Coaching Award (British Trampoline Federation)
Certified Life Guard
CPR and First Aid certified
ACE certified personal trainer
ACE Pre and Post Natal Pregnancy Exercise


Martina Klotz

Martina has been in the fitness field since she was 5. Growing up in Asia, she trained as a professional ballet dancer for 15 years. After finishing school, she went back to Germany to get her Bachelor’s degree in Nutrition and Food Science. Always striving for a healthy lifestyle she knew that nutrition and fitness training belong together to create vibrant energy and good health. Trying everything that the fitness industry has to offer she first of all settled with kick boxing as a high energy and tough workout. It is a great way to free yourself of daily stress and hectic. Balancing this with relaxing methods like Pilates and Yoga, Martina found a way to be relaxed and energized at the same time. Soon, Martina knew she wanted to inspire people to experience the same invigorating feeling she did, so she got her Fitness Trainer license specializing in weight training as well as her Pilates qualification. Her special attention to detail with every exercise you do makes her a tough trainer but also fun to be around as you can see results and feel good about yourself.


Qualifications
Bachelor’s degree in Nutrition and Food Science – Christian Albrechts University, Kiel, Germany
Fitness Trainer Licence from BSA Academy, Germany
Specializing in Weight Training
CPR Certified
Pilates Mat Instructor from BSA Academy, Germany
ACE Pre and Post Natal Pregnancy Exercise

For more information, contact us and set up a free consultation today.

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