Listen to your body during your pregnancy exercise program, not your heart rate. Know your RPE.

If you are an avid exerciser, or not, you may have heard of the "heart rate zones." You know that magical zone where your body is burning nothing but fat. Well good news ladies, now that you are pregnant, you can forget all about those zones and start listening to your body.

In the past the American College of Obstetricians and Gynecologist (ACOG) would recommend keeping your heart rate below 140 beats per minute. With the help of further research, in 2002 the ACOG Guidlines for Exercise recognized that every women is different and that it was not the actual heart rate value that was the potential problem, it was the level of intensity. So now they recommended a moderate level of pregnancy exercise intensity.

This is where the fun begins. I would like to introduce to you the, Rateing of Percieved Exertion or RPE scale. This is where you identify your own personal level of intensity during exercise.

The Borg RPE 10 point scale is as follows:

0 - nothing at all

1 - very light

2 - light

3 - moderate

4 - somewhat heavy

5 - heavy

6 -

7 - very heavy

8 -

9 -

10 - very, very heavy

The experts now recommend a RPE around a 4 to 8 during your exercise routine in pregnancy. The beauty of this is you can rate your intensity level during cardio, weight training, yoga or any other forms of pregnancy exercise. You should be able to talk to someone during exercise. Again, your exercise during pregnancy should be a moderate level for you.

Now, your current fitness level and exercise history will have a direct influence on your perception of intensity. The great thing about this is everyone can use it. You can find your own personal RPE level so you and your baby continue to receive the benefits of exercise during pregnancy.

So when you are working out with your friend or a Orange County personal trainer, think about your RPE.

Please view Fitness4baby's Guide to Pregnancy Fitness for all your pregnancy fitness needs.

If you have any questions or comments please feel free to add them or contact us directly.

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Get Your Pregnancy Exercise Routine Started!

How to get started on the program.

• Make a conscious COMMITMENT to a fitness program for the DURATION of your pregnancy.

• Please read About Us and decide if Fitness4Baby is right for you.

• Read through the custom program components and pricing as they will explain what each component in detail.
  
  
• FREE First Visit Consultation for Orange County Residence: VIEW DETAILS
  

• Contact us for any clarification of a component or additional needs not listed. We can adjust your program to fit your needs.

• View our standard packages and pricing because they contain all the custom components as well as some additional discounts.

• Contact a Fitness4Baby professional to talk about the time commitment necessary and we will help you clarify and find the best possible package or combination of services for you.

• Complete the transaction over the phone, by mail or your trainer will collect the payment in person.

• Fill out the Medical History form, provide doctor contact information to validate the start of the exercise program. After your doctor’s consent form is complete, your Fitness4Baby program will begin.

• Your trainer will coordinate days and times of your training to best fit your schedule. Variance from the initial schedule is not recommended due to the emphasis on consistency. However, we will try to accommodate changes to the best of our ability.

• According to your program, your trainer will decide in what order each component will be started and the amount of time needed.

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Every Women Should Add Kegel's To Their Pregnancy Exercise Routine

If there is one pregnancy exercise which is consistently recommended by health care and fitness professionals alike, is the Kegel.

Kegel exercises strengthen the pelvic floor musculature. This group of muscles become stretched and weekend during pregnancy so it is critical to strengthen these muscles before, during and after pregnancy.

So how do you perform a Kegel? Pretend you are trying to stop the flow of urine. That is a Kegel. You should not be contracting your stomach or buttocks. Only the muscles which constrict that flow.

Just like any other exercise in your pregnant exercise program, start slow and make progressions when needed. Start with 10 Kegels, 3 times a day, holding the contractiong for 3 seconds.

Kegel's are so important, the Fitness4Baby fitness professionals use them in combination with their favorite pregnancy exercises. It's amazing how many Kegels you can do during an exercise session.
Fitness4Baby wishes you the best of luck through your pregnancy. We will continue to provide the latest information on pregnancy and fitness.

Please keep up to date with all our pregnancy exercises so you can keep your pregnancy exercise routine fresh and exciting.
Contact us anytime at: info@fitness4baby.com

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The Benefits of Exercise During Pregnancy

The benefits of exercise DURING Pregnancy

• Reduced physiological symptoms due to hormonal changes and blood volume changes

• Stabilize and support the joints which have become more unstable due to increased production of hormone relaxin

• Maintain healthy weight gain throughout the pregnancy

• Decreased chance of diabetic conditions

• Improved growth rate of the placenta

• Additive effect of increased oxygen uptake and increased blood volume will provide the growing fetus with increased amounts of nutrients

• Weight bearing exercise will stimulate calcium absorption, bone density, and maintain strength to support the additional weight

• Maintain positive self image and healthy mind set during physical changes

• Teach, maintain, and support postural changes and proper body alignment

• Condition and strength pelvic floor muscles for labor and delivery, Do Kegels!
  

• Maintain abdominal strength and endurance for labor and recovery

If you need help with your pregnancy exercise routine contact Fitness4Baby or an Orange County Personal Trainer in your area.

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First Trimester Exercises

Coming Soon!

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Your Resource for Pregnancy and Nutrition

Coming Soon!

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Your Resource for Pregnancy and Fitness

Fitness is defines as the state of being in good physical condition. Fitness does not discriminate between age, gender, ethnicity and pregnancy. Your "fitness" level can change at any stage in life. The physiological changes during pregnancy gives women a chance to alter their fitness level in a unique way. View the benefits of exercise during pregnancy.

We will be discussing all the components of Fitness as they relate to pregnancy.

• Muscular Strength
• Muscular Endurance
• Cardiovascular Endurance
  
• Flexibility
• Body Composition

Fitness for pregnant women can be improved through effective pregnancy exercises and proper nutrition.

The Fitness4Baby.com will be adding new and exciting information each day.

Please subscribe to receive the latest information.



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How do I avoid Pregnancy Backaches?

Our friends at WebMD have listed many of the most common pregnancy pains and their causes. Click here to view the entire article.

We will be discussing specific pregnancy exercises to help you avoid backaches during your pregnancy. Postural changes during pregnancy contribute directly to potential back pain. I say "potential" back pain because if you identify and understand the specific postural changes that happen to you during pregnancy, you can stretch, strengthen and support those areas of your body which relate directly to back pain. Your pregnancy exercise routine is critical.

Let's talk about "low back pain" specifically. While your baby is growing, weight is being distributed in the front which forces your body's center of gravity forward. Your lower back muscles must work hard to keep your body upright, much harder than they have ever worked before. Since you know this is going to happen, prepare your body and strengthen your "extensors" so they are able to carry the extra load. Your lower back, butt and hamstrings are your extensors.

Exercises such as:

• step ups
• lunges
• squats
  

Of course starting your pregnancy exercise routine before you become pregnant will give you the best chance for success, however beginning even as late as you second trimester will give you plenty of time to build strength and support.

Please consult your doctor first and seek advice from a Orange County Personal Trainer who specialize in pregnant exercise such as Fitness4Baby to ensure safe pregnancy exercises.


Fitness4Baby is dedicated to making your journey through pregnancy as enjoyable as possible. We want nothing more than to give the gift of fitness to you and your child and set the stage for a lifetime of health and fitness. Exercise during pregnancy can energize, relax and focus your body during this special time.

Thank you for your time and best of luck in your journey.

Sincerly,

Eric Johannsen
Fitness4Baby


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About The Owner

I have been a personal trainer since 1996, working with women preparing for pregnancy, during all stages of pregnancy and after has been the most rewarding experience of my career. The benefits of exercise can not only transform the mother’s life but start her child’s life out in the right direction. It is my responsibility as the fitness professional to ensure the health and well being of the baby is never compromised. It is also my responsibility to give the mother the tools, direction, knowledge, and motivation to continue the program throughout the entire pregnancy.

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