Prenatal And Postpartum Personal Trainers in NYC
Benefits of Prenatal Care and hiring a Prenatal Personal Trainer in NYC
Exercising during pregnancy was once considered taboo but it has now become a norm as a result of scientific studies proving its various benefits. For example, exercise has been shown to help you and your child both physically and emotionally as long as you first receive medical clearance from your doctor that it is safe for you to workout. As prenatal personal trainers in NYC, we specialize in both prenatal and postpartum training. Our program incorporates various styles of strength training using free weights, machines and body weight exercises as well as low-intensity aerobics. We also provide a diet plan, which when combined with our exercise program will help you have both, a healthy pregnancy and an easier recovery.
Why is Prenatal Care important?
Ask any woman who has had a child and she will tell you that pregnancy although beautiful takes a serious toll on your body. To help keep you active and fit during pregnancy, reduce the difficulty of childbirth and the process of recovery post pregnancy it is best to work with prenatal and postpartum certified personal trainers who will know what diet and exercises are safe for you.
A woman’s body goes through many changes during this period. Diet and exercise become key in helping you have the right mindset and a certain amount of physical strength to make you most prepared for this transition. It will also give you a jump-start in postpartum recovery so you can get back to feeling yourself again.
Guidelines and benefits of Prenatal Training
There are certain guidelines that you need to keep in mind while going through a prenatal and postpartum personal training program.
First, it is important to understand that most often whatever level of exercise your body is already used to prior to becoming pregnant is also safe to do during the first trimester of pregnancy.
If you are completely new to exercise you should start out with a basic routine that is not too vigorous. As you advance into your pregnancy and your belly begins to grow certain exercises should be avoided to not put added strain on your rectus adominis, which can lead to diastasis recti.
You also should be aware that during pregnancy your body releases more of the relaxin hormone, which creates more elasticity in your muscles, joints and ligaments making balancing more of a challenge. Your heart rate should always remain at a rate where you can maintain a conversation so that your baby’s heart rate does not spike too high.
Our prenatal personal trainers in NYC are trained professionals who know how to make these adaptations to your exercise program. We will design a program that is safe for you during each stage of your pregnancy. Our goal is to help you build up your strength, especially in your core. A weak core is a strong contributor to back pain and diastasis recti, which often present itself further along in pregnancy.
The benefits of prenatal training lie in the following points:
- Once you are well into your pregnancy, you will soon notice your body and hormones changing. Even the simplest of things like walking, standing, and sitting become more challenging and good prenatal care helps you make these daily tasks simpler.
- Prenatal training also helps prepare your body for the difficult task of labor by incorporating squats, pelvic floor movements and exercises to improve core strength.
- Exercise during pregnancy is also believed to help improve the baby’s motor skills.
Prenatal Care benefits
A premium prenatal training plan developed by our experienced prenatal personal trainers in New York City provides the following benefits:
- Improves sleep cycle
- Increases endurance at the time of labour
- Increases blood circulation in your body
- Stabilizes your mental health
- Improves your energy level
- Manages your weight gain
- Helps you return to pre-pregnancy weight
- Improves your level of fitness
- Reduces the risk of diastasis recti (abdominal separation), nausea, stress, pre and post-partum depression, high blood pressure, swelling and cramping of legs and other related physical changes common in pregnancy.
Sub-services provided by our trainers in the Pre and Post-natal fitness plan
The sub-services provided in our pre and post-natal pregnancy program focus on helping you have a well-balanced diet to aid in a healthy pregnancy and in getting you back to your pre-pregnancy weight after delivery. We develop a personalized program that involves the choice between receiving ongoing macro-tracking support or a customized meal plan.
If you are looking for a certified and experienced prenatal personal trainer in NYC contact us and let us help you have a fit and healthy pregnancy. Several of our female trainers have children of their own so you can feel confident in our program knowing we know firsthand from personal experience what the body goes through during pregnancy.
Another option if in-home personal training is not feasible for you is online personal training. Get personalized training services to suit your needs.
Some Frequently Asked Questions (FAQ) that should help address any concerns you may have:
After your first trimester of pregnancy you should avoid exercises that involve lying on your back as this can affect the oxygen supply to the baby. You should avoid certain core exercises like the plank that put an increased strain on your rectus abdominis as this could cause diastasis recti. You also want to avoid any exercise that will cause your heart rate to spike too high. A good rule of thumb for measuring where your heart rate should be is if you can still carry a conversation while you’re exercising your level of exertion is okay.
Yes, but only if you are an experienced runner. If you do not run regularly, then this is not the right time to start because it can be too taxing on the body during pregnancy. You should do something with less impact like jogging or walking.
Exercise is not a cause of miscarriage. Miscarriages are caused by either a major trauma such as a car accident or more commonly it’s caused by your body rejecting the pregnancy as a result of some abnormality. In fact, doctors promote exercise during pregnancy to improve the health of both the mother and baby.
Most women can continue working out for the entirety of their pregnancy. However, you should stop working out when it becomes too uncomfortable.
Yes. In fact, it is one of the most vital exercises that our training program offers because it helps in maintaining the range of motion in your hips, glutes, and core. However, you should consult your doctor before taking part in an exercise program while pregnant and you should listen to your body and stop when it becomes uncomfortable.
Do not smoke or drink alcohol, consume too much caffeine or raw meat. Being around your pets is fine but leave the cleaning of their litter box to your partner. Also do not visit the sauna and avoid dehydration.
Yes, but only if you ran regularly before the pregnancy. For many women, the second trimester is the easiest time to do physical activity such as jogging, as your emotional stress is now under control and your energy levels are heightened.
Our pre and post-natal program focuses on keeping you healthy and fit throughout your pregnancy and getting you back to feeling your best post pregnancy. We are here for you to help you avoid major issues like diastasis recti and high blood pressure and to keep your body strong especially your core so you recover faster.