As a pregnant mom, we often search Google for answers to our questions. have you googled”Pregnancy Classes Near Me‘ only to be overwhelmed by your choices? You can choose to do in-studio classes or online classes.
My biggest advice is that you MUST ONLY choose a class taught by a qualified prenatal exercise instructor.
Have you Googled ‘Pregnancy Exercise Classes Near Me?’
When looking for prenatal exercise classes in your area it is important that you have confidence in your instructor and understand what exercises you should avoid when pregnant.
Prenatal Exercise Classes
Participating in a prenatal exercise program has many well-documented health benefits.
However, it is important that you recognize that exercise during pregnancy requires additional consideration and knowledge for a safe and appropriate program. This extends to understanding how your workouts should change each trimester as your belly grows.
During pregnancy, you and your developing baby are at increased risk of exercise-induced complications due to physiological and morphological changes.
FREE Pregnancy Training
Good Prenatal Exercise Classes Should Include:
1. Gradual warm-up and cool-down for prenatal circulation and avoidance of blood pooling.
2. Strength training with emphasis on specific pregnancy muscles (eg pelvic floor).
3. Modified strength training suitable for pregnant women.
4. Modifications for supine to stationary standing (eg 4 point kneeling, sitting on a fit ball).
5. Flexibility training is limited to a comfortable range of motion.
6. Appropriate low-impact exercise styles.
7. Modified prenatal exercise programs when the risk of overheating increases.
8. Exercises that do not aggravate pregnancy related musculoskeletal conditions.
9. Rest and recovery.
10. Labor preparation.
Every Trained Prenatal Exercise Instructor Should Avoid:
1. Sudden change of intensity and position.
2. High impact ballistic movements.
3. Jerky or ballistic movement.
4. Any exercise that places a large load on the abdomen or pelvic floor.
5. Intensities or durations of exercise that make you hot, tired or sweaty.
6. Any exercise that involves holding your breath (Valsalva maneuver).
7. Weight-bearing activities beyond comfortable range of motion.
8. Strenuous standing exercises that may increase the risk of fainting.
9. Contact activities (to reduce the risk of falls and blows to the stomach).
10. Any exercise that may cause or aggravate any pregnancy-related condition.
11. Stretching beyond a comfortable range of motion.
12. Overstretching due to increased joint and ligament flexibility.
