Questions, questions, questions...
Working out during pregnancy – won't that hurt my baby?
Not at all. Today, opinion is unanimous: exercise during pregnancy is believed to have a positive impact on your baby’s heart and brain function.
Do I have to f ollow any special rules?
In a normal pregnancy, you can still exercise throughout your pregnancy, even up to shortly before the birth. A good rule of thumb to stop you from overexerting yourself is: As long as you’re still able to chat during your workout, you’re in the ideal pulse range for you and your baby.
When does each trimester begin, and what does that mean exactly?
First trimester: 1 to 12 weeks
You’re pregnant, and your body is going through some hormonal changes. Maybe you get tired more quickly than usual; you feel sick, dizzy, and your moods are like a roller coaster? Don’t worry about your baby: a moderate amount of sport and exercise is a great way to regain some balance at this point.
Second trimester: 13 to 27 weeks
Welcome to the “easy” phase of pregnancy! Many women find this the most pleasant time of pregnancy. With the right training, you can stay in shape, stave off back ache, and help kickstart your metabolism. You want to gain weight healthily and prepare yourself as best you can for the birth.
Third trimester: 28 to 40 weeks or to birth
Now you’re on the home stretch, and you’re finding that exercise isn’t quite as easy anymore. You might also be suffering from some shortness of breath. However, some gentle workouts can be helpful even in this phase. It’s how we mommies stay fit and flexible.
What if my baby belly is really big and I can't do a particular exercise anymore?
All workouts offer a number of modifications so that every mom to be can go at her own pace. Workouts are designed to be done in the respective trimester. But if you’re finding that training is a slog, simply slow it down, use the simpler alternatives, or move on to next trimester’s workouts. So, for example, if you’re doing the first trimester workout, move right along to the training for trimester 2. If you experience any unpleasant symptoms or are uncertain about anything at all, please talk to your doctor. And always listen to your inner voice.
I'm not very sporty; can I still do the program?
If you’ve never been the exercise type, don’t start going crazy during your pregnancy!
Far better to go for walks in the fresh air and prepare for the birth with some good quality pelvic floor training, like my MAMA WORKS THE FLOOR module. Other programs in the MOVE IT MAMA series, such as RELAX&ROLL IT MAMA, help to reduce tension, mood swings and problems sleeping. Find out more at www.moveitmama.de.
After your pregnancy, you’ll only start training 6-10 weeks after the birth. MAMA WORKS THE FLOOR is an absolute must, in order to strengthen your pelvic floor and core. A fit body also burns more calories at rest, helping you achieve your ideal figure more quickly. So give the other programs a shot. Phases are designed with modifications in place to allow you to build up your training slowly ‒ a great way to get the body you’ve always wanted without any pressure.
Why can't I stick with a particular program throughout the entire pregnancy?
There are certain exercises that you should avoid after a certain point in your pregnancy. Even the sportiest among you shouldn’t start trimester 2 workouts any later than the 13th week of pregnancy, or trimester 3 workouts any later than week 28. Besides, it’s also good to shake things up with new exercises after a while. Your muscles and indeed your whole body will thank you for it.
So when can I start exercising again after the birth?
As soon as you’ve got the green light from your gynecologist; usually six weeks after a straightforward birth. Then you can start Phase 1 of your recovery program.
To help you in the very first few weeks after the birth, I’ve developed the module SPECIAL 15, so you can feel motivated and supported: Start with Special 15 whenever you feel like, whether you’re in the puerperal period or afterwards.
I’d also advise getting out for a walk 3 to 7 times a week; take your stroller or a baby carrier. Start out with 15 minutes to begin with, then increase to 60 minutes.
What if I only start the program later?
No problem; you can start the program at any stage of your pregnancy. So, for example, if you’re in your 18th week of pregnancy, you can go straight to the trimester 2 workout (13 – 27 weeks). Just jump in according to the week of pregnancy you’re in.
With the postnatal training, start with Special 15 up to week 6. From week 7 onward, always start with the workouts from Phase 1. These workouts are the easiest ones in the MOVE IT MAMA recovery training package. Phase 2 builds on this; Phase 3 is your Mommy Fitness Masterclass.
How long does the recovery phase take?
It’s different for every woman. Pregnancy lasts for about 40 weeks, so I’d like to give your body the same amount of time for recovery. The pounds will drop off gradually with MOVE IT MAMA – hopefully never to be seen again! This doesn’t mean that won’t regain your dream figure before that, but you’ll certainly counteract any yo-yo effect. Lots of women manage to shake off the weight quite quickly, but then a few months later the scales are saying you weigh more than you did not long after the birth. So give your body and soul enough time to refresh, revive and restore themselves. The three MOVE IT MAMA recovery phases allow you to achieve your ideal figure and, in the best-case scenario, you’ll be even fitter than you were before!
When does each phase of recovery begin?
1-6 weeks: Special 15 – Puerperal Period & Regeneration
7-17 weeks: Phase 1 – Recovery & Getting Back Into The Swing
18-28 weeks: Phase 2 – Body Structure, Strength & Toning
29-40 weeks: Phase 3 – Super Fit Mama Masterclass
And for the super sporty among you:
If you’re especially fit and love a challenge, you can shorten each individual recovery phase to 4-6 weeks.
But be warned: It isn’t advisable to put strain on your body in the first six weeks after the birth. Take it easy with walks and doing the Special 15 daily to get you on your way ‒ it’s a balm for body and spirit. Phase 1 of recovery is designed in such a way as to allow active, sporty moms to start this phase early on, provided they’ve had a straightforward vaginal delivery. Nevertheless, for safety reasons, I strongly advise: give yourself some time! Pregnancy is a marathon, so body and mind need time and space to switch back to normal mode. That in itself can be a challenge for all you multi-taskers out there!
What if I start the recovery later?
Just go by the week count listed above. This will tell you when you need to move on to the next phase. However, here too, always start with Special 15, followed by Phase 1.
Example: You start Phase 1 10 weeks after the birth.
You then start recovery phase 1 in week 10 instead of week 7. If you don’t shorten the phases, it will look something like this:
- Phase 1 of recovery program weeks 7-17: PLUS 3 weeks, so your baby is 10-30 weeks old
- Phase 2 of recovery program weeks 18-28: PLUS 3 weeks, so your baby is 21-32 weeks old
- Phase 3 of recovery program weeks 29-40: PLUS 3 weeks, so your baby is 32-42 weeks old