5 reasons to Join our FITMOM2B Classes
Regular exercise is one of the best ways to take care of your physical body during pregnancy and beyond! Not only will regular exercise help relieve the common aches and pains many women experience during pregnancy, but it can help reduce the likelihood of experiencing some pregnancy complications like Gestational Diabetes and Pregnancy Induced Hypertension. The Society of Obstetrics and Gynecology of Canada recommends all women without contraindications (complications as a result of pregnancy) to engage in regular aerobic and strength & resistance training as part of a healthy pregnancy!
check out our top 5 reasons to join our
FITMOM2B prenatal series:
1. During pregnancy your body releases the hormone relaxin which helps prepare your body for labour, but it makes your joints more unstable. Our FITMOM2B class incorporates strength & resistance training which helps to improve muscular balance and prevent injuries that may arise in the late stages of pregnancy.
2. FITMOM2B classes are done in a circuit which helps our pregnant mamas train their cardiovascular system. This will help prepare your for the endurance of labour. Don't be afraid of the idea of circuit training! Have a peek at this video clip here to see some of the things we do!
3. Exercise during pregnancy is encouraged at anytime during your pregnancy. So if you have already been active prior to your pregnancy you should continue to do so! If you have not been active prior to pregnancy, you should start now! The new guidelines encourage regular physical activity, including resistance training* Our FITMOM2B program allows for women to start at anytime during her pregnancy. We provide modifications for all fitness levels and stages of pregnancy so that you may work at your own pace and build up your stamina and intensity as you progresses through the program.
4. One of the biggest myths still abound today is that you should not train your abdominal muscles during pregnancy. However, this is not true! In fact, abdominals are one of the top 5 muscle groups you should focus on. Your abdominal muscles assist your uterus during the pushing phase of labour. The stronger they are, the more effective you will be during this phase. Some women experience a separation of their abdominal muscles during pregnancy, this condition is called diastasis recti. If this condition is present you will have to modify the type of abdominal training you do, or in some cases abstain from abdominal work, so it is important to work with a professional who is aware of this condition and who is knowledgeable on how to train pregnant women safely. Finally, women who have weak core muscles are more likely to experience pelvic floor weakness or dysfunction in both the short and long term.
5. Women who are active and exercise regularly are better equipped to handle they physical demands of labour. For example, a woman who goes into labour with no energy may find labour more painful and tiring increasing the likelihood of an epidural. Although an epidural may be a part of your birth plan, research shows that the earlier it is introduced in labour the more likely a woman is to experience other interventions (like pitocin, restriction of movement & continuous fetal monitoring, assisted vaginal deliveries and cesarean birth). On the other hand, if a woman walks into labour with energy she is more likely to be active in her labour. She will find it easier to walk, stand, lunge and sway using gravity friendly & upright positions which help to bring the baby down into the birth canal. As a result she may experience a shortened labour because she has the strength and stamina to help her cope.
The current guidelines promoted by the SOGC recommend that low-risk pregnant people aim for 150 min of moderate exercise each week. Activities include walking, strength training, cardio, dance, swimming, yoga etc. There are some instances when exercise should be avoided in pregnancy. You can read the current guidelines here, as well as review the list of contraindications (reasons why exercise may not be recommended for you). As always we encourage you to talk with your HCP if you have any questions or are concerned about starting to exercise more regularly in pregnancy.
Ready to join us and start exercising in pregnancy? Learn more about our FITMOM2B program here.
*June 2003 SOGC Guidelines Exercise in Pregnancy and the Post Partum Period
*2019 CSEP Canadian Guideline for Physical Activity throughout pregnancy
Originally posted September 2014
Updated 2003
Updated June 2020