Won’t you consider joining Lamaze International’s President Elect, Robin Elise Weiss, as she hosts our next Twitter Chat on Thursday, August 21, 2014 at 9:00-10:00 PM EST. The topic to be discussed is prenatal fitness and you can find the party at #LamazeChat. You will want to put this event on your own calendar as well as share with your clients and students via social media, so everyone can benefit from the fast moving discussion that will no doubt be filled with facts and information that everyone can use.
Perinatal Fitness expert Catherine Cram, M.S., owner of Comprehensive Fitness Consulting shares some tips that will be discussed further during the Twitter chat. Childbirth educators may find it useful to share this information when discussing fitness and exercises in your childbirth classes.
• The key to getting the greatest benefits with prenatal exercise for both mom and baby are to continue to workout to the end of the pregnancy.
• Research has shown that women who continue to exercise throughout pregnancy gain less weight, have reduced complications during labor and delivery and return to pre-pregnancy weight faster than those that don’t exercise.
Tips for sticking with exercise during all trimesters:
• Try to include several types of exercise, from walking to swimming or biking and mix it up so mothers don’t overwork muscles and joints.
• Break up workouts into two sessions of a shorter duration if fatigue makes it tough to maintain the usual routine.
• The exercise intensity level should stay within a range that feels challenging, but not so hard that a mother is out of breath. We use what’s called the “talk test” with prenatal exercise, which simply means that a mother should be able to carry on a conversation while exercising, and if she can’t, then she is working too hard.
• As pregnancy progresses it’s as if women are wearing a backpack that gets heavier each week. Keep this in mind when workouts seem to be getting harder- the workout is a lot tougher even at the same intensity at 30 weeks than at 15 weeks. Modify routines as needed to keep workout level within safe limits.
• Make sure to add some upper body strength training to the workout. Mothers will need that strength for all the lifting required with baby care. Keep in mind that all someone needs to do for strength gains is one set of 10-12 repetitions of a weight. Exercise bands are a great way to do strength training, and they’re inexpensive and easy to use.
• Buddy up with a friend for fitness sessions. Encourage class members to plan exercise sessions together outside of class. They will be a lot more successful with maintaining a fitness routine when they are partnered or in a fitness group, and it makes the time go a lot faster.
Twitter Chats are a fun way to connect with both families and other educators from all over, learn more about the topic, Prenatal Fitness, share resources and enjoy a pleasant discussion. Robin Weiss is a skilled facilitator who makes every Twitter Chat she hosts a totally enjoyable event. New to participating in a Twitter chat? Check out this article for information on how to participate and get the most out of your experience. Don’t be shy about jumping in. Your participation will be totally welcomed! See you August 21st at 9PM EST! Tweet, tweet!