VALUABLE HEALTH BENEFITS FOR MOTHER & BABY

Research has shown that regular exercise for expecting mothers can provide valuable health benefits to both mother and baby, and reduce the risk of complications during pregnancy.

PRE & POST NATAL TRAINING

Every step of the pregnancy is planned for maximum returns a healthy baby, an efficient delivery and a quick return to the pre-pregnancy body. Optimal fitness and health can be achieved, and maintained throughout the trimesters and beyond with a personalized pre/post natal fitness program.

Though every woman is different many of the physiological changes to the body during pregnancy are the same. The abdominal muscles relax during pregnancy in order that the rectus abdominus can stretch and separate. The rectus abdominus may lengthen by approximately 8in and the waistline may increase by approximately 20in. The muscles begin to realign as quickly as four days after delivery but may take six weeks or longer to repair.

As your pregnancy progresses, the intensity, duration, and frequency will decrease and your workouts will be adjusted to your stage of pregnancy and your energy level. Strong emphasis on abdominals, pelvic floor, and back musculature will help make the entire birthing experience less taxing to the body.

Through a Personal Edge Fitness individually designed program you can re-gain stamina, strength, and return to your pre-pregnancy body…or better!

PERSONAL EDGE FITNESS PRO TIPS

Exercising When You’re Expecting

Research has shown that regular exercise for expecting mothers can provide valuable health benefits to both mother and baby, and reduce the risk of complications during pregnancy.

Pregnancy Considerations
Before jumping into an exercise program, it’s important to consult your doctor, as well as a fitness professional to help you establish your workout program:

  • Consult your doctor and a fitness professional before beginning.
  • Only exercise if you were previously exercising before getting pregnant.
  • As pregnancy progresses (into the third trimester) decrease the amount of weight you lift.
  • Healthy Heart Rate Zone – According to the Mayo Clinic, there is no need to monitor heart rate for women who were previously exercising before pregnancy.
  • If you experience any abnormal pain while exercising, stop, and contact your doctor. This may be an indication you need to slow down a bit.

The “Can-Do’s”

  • Cardiovascular Exercise – Cardiovascular exercise is good for both you and your baby! It has been proven to ease aches and pains, reduce excess weight gain and even give you an extra boost of energy (Which any expecting mother will tell you is a fantastic thing, as a baby seems to take all your energy out of you!). Our advice is to battle through the fatigue, and we promise you will feel better afterward!
  • Body Weight Exercises – Exercises such as lunges, push-ups, squats, step-ups, and other creative exercises that work both your heart, as well as muscles.
  • Weight Training – Circuit Training, machines, and free weights are all okay under the supervision of a fitness expert.
  • Abdominal Exercises – YES, you can do abdominal exercises! Use your best discretion, as well as advice from your doctor, but as long as you were doing them before you got pregnant, you are okay to continue doing them. At some point later in your pregnancy, you will want to stop doing core exercise, and this is perfectly fine.
  • Stretching – Just as with anyone who is exercising, stretching is recommended and encouraged.

The Good News!

Researchers from an international research network, called the Cochrane Collaboration, studied the best way to lose weight after giving birth. They had 900 subjects total and concluded that 20% of women who did not follow a special program managed to reach their pre-pregnancy weight again, compared to 40% of women who followed a program combining dietary changes and exercise. It goes without saying (but we’re going to say it

anyway) that exercise before and during pregnancy aids in weight loss post-pregnancy. This is where Personal Edge Fitness comes into play! We can set you up for success in whatever stage of pregnancy you happen to be in.

At Personal Edge Fitness, we have worked with a wide spectrum of pre and post-partum women. We have worked with women who want to get pregnant but can’t and whose doctors recommend they start exercising to lose some weight, which has proven to aid in conception. We have also worked with women in a range of pregnancy stages, from newly pregnant women to women entering their third trimester of pregnancy and who want to feel better with some light exercise and stretching.

It goes without saying that we at Personal Edge Fitness have definitely worked with our share of women who want to lose their baby weight after that little bundle of joy enters and drastically changes your life!

When My daughter expressed an interest in enhancing her athletic skills for volleyball I thought of no other place than Personal Edge Fitness. I am quite familiar with their impeccable reputation and was confident that she would receive the expert training she needed in a well equipped and safe atmosphere.

-Bill Sanderson M.D.

The experience and professionalism of the sport specific trainers at Personal Edge Fitness are second to none and their expertise show in the results with the players they train.

-Coach Kelli Hillier, Coach Kelli Hillier St. Pauls Episcopal UGA Volleyball ’87-’90, St. Pauls Episcopal UGA Volleyball '87-'90

My patients who have worked with the professional staff at Personal Edge Fitness have experienced an enhanced quality of life that comes only from increased activity level and expert fitness training.

-Dr. Thomas C. McGee

Daily exercise has been a part of my life for as long as I can remember. Though I have trained in some of the finest fitness establishments in the world I would go nowhere else for my personal training needs than Personal Edge Fitness.

-Fanny Miesler

I have worked with the trainers of Personal Edge Fitness since 1997. In all those years of training, I have experienced no loss in strength and abilities usually related to aging. It is for this reason alone that I have made Personal Edge Fitness an integral part of my life and would go nowhere else for my fitness program.

-Nan Lauten