pregnancy Archives - Zero Gravity Fitness

Eliminate Aches and Pains with Prenatal Pilates

on November 2, 2015

Pregnancy is the most amazing experience of a lifetime as you prepare for that moment when you will bring a new person into this world. As your baby grows inside of you, your body will undergo significant changes. The weight and strain of carrying your baby can cause discomfort that can wear you down. With prenatal pilates, you can eliminate the aches and pains that are a common companion for expectant mothers.

What is Prenatal Pilates?

Pilates is a form of exercise that focuses on focused movements that improve flexibility and strength. It addresses proper posture and mental focus as well. Prenatal Pilates is based on the concepts of Pilates but has been adapted for the pregnant mother to help you feel better and avoid injury.

Prenatal Pilates is considered to be a safe alternative when it comes to choosing a fitness regimen during pregnancy. Throughout each trimester of your pregnancy, you will be provided with exercises that specifically target the changes in your posture and the alignment of your body that occur over the course of nine months.

In addition to helping you as you carry your baby full term, prenatal Pilates will provide you with strength and help you to be limber during the stages of delivery. It will also make it easier during the postpartum period as you get your body back into shape once again.

Take Care of Your Body During Every Stage of Pregnancy

From the moment you find out that you are pregnant, until the day that you deliver, you need to remain active. Your physical fitness is key in maintaining a healthy weight and having the strength that is needed during the rigors of labor.

Unless you have a health condition or high-risk pregnancy that prevents you from exercising while you are expecting, prenatal pilates is an excellent alternative that can be performed several days a week. Be sure to have a day of rest in between each exercise day to allow your body to recharge and avoid too much strain.

Listen to what your body is trying to tell you and take breaks between sets as necessary. The further along that you are in your pregnancy, the more you may need to adapt your routine to adjust to the changes that are happening in your body.

With consistent exercise and the techniques provided through prenatal Pilates, you will be fit and relieve the pains that often plague pregnant women.

Discover the Prenatal Pilates Difference

Regardless of what stage of pregnancy you are in, you can experience the prenatal pilates difference for yourself. At Zero Gravity Fitness, we offer prenatal pilates and are happy to help you get started. With strength, flexibility, and proper posture, you will find that it is much easier to bear the weight of the little one developing inside of you as the miracle of birth approaches. Contact us today to request an appointment.

Exercise After Pregnancy

on December 1, 2014

We know that exercise can benefit women during pregnancy. But what about after your baby is born?

The Mayo Clinic reports that exercising after pregnancy can help you get back to feeling your best.

At Zero Gravity Fitness in Ocoee, Fla., we can design Pilates and personal training programs for pregnant women and new mothers. To learn more about our programs, contact Zero Gravity Fitness today.

Let’s face it, working out is likely low on your list of priorities after nine months of pregnancy and the birth of your child. The demands of caring for a new baby, family obligations and considering when or if you want to return to work are likely occupying your mind.

But the Mayo Clinic reports that exercise after pregnancy is among the best things you can do. Consistent exercise after pregnancy can:

Help you lose your baby weight, especially if you also reduce your calorie intake.
Bolster your cardiovascular system.
Help you regain muscle tone and strength.
Better condition abdominal muscles.
Increase your energy.
Improve mood.
Provide stress relief.
Help to prevent or recover from postpartum depression.

An added bonus: Adding exercise to your daily routine allows you to set a positive example for your child – today and for years to come.

Exercise and breast-feeding:

Mayo officials said exercise for most women does not adversely affect breast milk composition, or volume. Exercise also does not affect the growth of a nursing baby.

Some research indicates high-level exercise can cause lactic acid to form in breast milk. This may produce a sour taste that your child may not like.

If you are breast-feeding, you can avoid this problem by adhering to more moderate workouts. Remember to drink lots of fluids both during and after your workout.

If you want to make vigorous exercise a priority during the early stages of breast-feeding, you may want to feed your baby before you workout. Also, you can pump milk before your workout and feed your child your breast milk after you are done exercising.

This approach helps you feel comfortable during exercise.

Exercise impacts breast milk less after you have been breast-feeding for four or five months.

When to Start Exercising:

For years, doctors told women to wait six weeks or longer after giving birth before starting to exercise. Today, as long as you had a vaginal delivery without complications, it’s typically safe to start exercising as soon as you feel up to it.

If you underwent a C-section, vaginal repair or had other complications during birth, it’s best to speak with your health care provider about when is the best time to begin exercising.

Federal health officials recommend at least 2.5 hours per week of moderate aerobic activity, spread through the week.

Here are some exercise guidelines for new mothers:

Warm up and cool down.
Start slowly and gradually increase workout pace.
Stay hydrated.
Wear a bra with plenty of support. Use nursing pads if you are breast-feeding in case of leakage.
If you feel any pain, stop your workout.
Avoid becoming too fatigued.

When you are ready, start your return to exercise with a simple walk.

Finding the time for exercise can be a challenge after you have given birth. There will be days when you are just too tired. That’s normal – but don’t ignore the need for physical activity. Make time for exercise. Call a friend to workout with you. Get your partner involved too.

At Zero Gravity Fitness, we understand that exercise after giving birth is not easy. But in the long run, working out is good for you and your baby.

Contact Zero Gravity Fitness today to learn how we can help.

Pregnancy and Exercise

on August 11, 2014

For decades, pregnant women were advised to rest, take it easy and avoid any strenuous activity in the months leading up to the birth of their children.

While some women with medical issues are advised to stay off their feet and rest, many mothers-to-be are hitting the gym to stay in shape – which is good for them, and their babies.

At Zero Gravity Fitness in Ocoee, we offer prenatal Pilates and other programs for pregnant women to help them stay healthy and active as they prepare to give birth.

The Mayo Clinic in Minnesota reports that simply sitting around while you are pregnant is not the best route for women to take, even if exercise has never been part of their lives.

Why should women exercise when pregnant? Here are some key reasons:

Reduce or eliminate back pain and other aches and pains that come while pregnant.
Improve your mood and boost your energy.
Sleep longer and more soundly.
Fight off weight gain.
Bolster stamina and increase your muscle strength.

Exercising while pregnant can also cut the risk of gestational diabetes and high blood pressure. It also can help ward off symptoms of postpartum depression. Your unborn child also can benefit from your exercise regimen before he or she comes into the world by decreasing the chance your baby is born with larger than average size, known as fetal macrosomia. While exercising while pregnant is a positive move for many women, it can cause health problems for others and complicate pregnancies. Be sure to check with your doctor before beginning any exercise regimen.

Some health issues that may keep you from exercising while pregnant include:

Lung or heart disease.
High blood pressure related to your pregnancy.
Cervical issues.
Vaginal bleeding.

Early labor during prior pregnancy.
Multiple pregnancy risk of preterm labor.

For most pregnant women, a moderate amount of exercise is fine, with a half hour workout recommended most days of the week. Walking is an easy and fun way to start because if offers a moderate aerobic workout and does not stress your joints. Other attractive workout choices are swimming, low-impact aerobics or riding a stationary bike. Lifting weights is fine – just stay away from the heavy numbers. Like everyone who exercises, warm up and cool down, and drink enough fluids to stay hydrated. The Mayo Clinic offers guidelines for the various fitness levels

Depending on your fitness history, consider these guidelines:

If it’s been a good while since you have exercised, start slowly. Five minutes a day is fine to start. Increase that time to 10 minutes, then to 15 and so on as your body adjusts and becomes stronger.

Before you know it, you will be up to the half-hour mark. If you exercised prior to becoming pregnant, you can stay at your current workout level while pregnant. But if you don’t feel right at some point, stop and check with your doctor.

Nine months of pregnancy does not have to mean nine months of couch potato inactivity.

Contact Zero Gravity Fitness to learn how you can stay in shape for a smoother and happier pregnancy.