Pre & Post Natal Training
We have trained many women through pregnancy and beyond, at in2great fitness. As movement specialists, we understand the changing mechanics and posture pregnancy creates, and the physical demands a mother faces through this huge transformation.
A healthy, functional body is key to a comfortable pregnancy, labor, post-natal recovery, and of course a healthy baby. As a mothers resources are diverted towards growing a whole new being, the path to labor can be exhausting an overwhelming. Movement is imperative to a healthy and pain free life, and in pregnancy it becomes even more important.
A mother picks up her child on average 58 times a day, that’s worth training for so that you can do it safely, and prevent injury. Movement is anti-inflammatory and helps increase circulation, optimise hormones, reduce pain, and helps every single body system function better, which is always a great thing when you are growing a new human!
Traditional pregnancy exercises tend to be centred around floor work, pelvic floor strength, or very basic isolation type strength exercises, but these leave a lot to be desired in building a healthy, happy and resilient mamma’s body!
We Do Pregnancy Training Differently:
Full Body Movement Training
This style of training best reflects the way we need to move on a daily basis for health. When load is shared through the entire system efficiently, no one area is subject to overuse, and thus prone to injury. Full body, integrated training is the ultimate way to build resilience for whatever life throws your way, making you able to accommodate bending at awkward angles, carrying uneven weights like a baby, getting down to the floor and up again, and simply being strong in a variety of ways.
Heart Rate Monitoring For Babies Safety
Watching your heart rate is CRUCIAL in pregnancy for your babies safety. Keeping the heart rate below 150/160 beats per minute is the international standard for pregnancy training to avoid adverse effects and keep your baby safe. This means that a mother’s heart rate intensity bests mimics a steady state style, low intensity aerobic heart rate zone, rather than high intensity! We ensure all our mothers wear heart rate monitors during training in both classes and personal training.
This ties into integrated training, because a healthy foot is adaptive to load, and shares load transmission with the whole body. Training in shoes reduces our proprioception, or sensing of the ground beneath us, and reduces the functionality of the structure and function of our foot. This is especially important in pregnancy, when a mothers centre of gravity and balance are constantly shifting. Having a healthy, mobile and strong foot is imperative to healthy joints up the chain, and closely tied into pelvic floor strength. Additionally, moving barefoot helps to create a better ‘pump’ of the lower legs to increase lymphatic drainage and help avoid the pooling of fluid or ‘pregnancy cankles’ that occur from poor circulation.
Vibration Training & Release
We use certified medical grade vibration devices. We limit vibration training to the lower limbs (calves) while pregnant, and use it to hydrate connective tissue, increase mobility, enhance circulation of fluid, blood and lymphatic waste, as well as increasing recovery. Post-natal vibration training is even more important, and we use it to release stuck tissue around the pelvis after the trauma of birth. Vibration training or flushing rapidly increases healing of injured tissue, and helps restore pelvic health. Vibration training also helps create an accelerated training effect due to the increases forces the body is subject to, creating up to 40 contractions per second, allowing for fast gains in muscle and bone strength. Read more about the benefits of vibration
Pelvic Floor Efficiency
We don’t bother with kegels or any single muscle activations, because they isolate an area that needs to be able to share load with the rest of the body. Laying on the floor and activating your core isn’t very appropriate for a mother who doesn’t get to lay down much, or for post-natal recovery when pelvic trauma, stitches etc are at play and the rest of the body needs to pick up the slack. True pelvic floor strength comes down to the efficiency of the whole body and how force is shared through the entirety. Many women have stuck tissue or tightness around the pelvic region, which creates a break in the flow of energy through the system, often resulting in pain, leakage or pressure. We use manual therapy or fascial release to enhance glued up tissue and optimise postural alignment, and vibration and movement to train the hips and pelvic floor to share load with the rest of the body. Download our free Pelvic Floor eBook
Read more in our popular blog '10 Unexpected Pregnancy Training Pointers'
Both Personal Training & Classes Are Suitable For Pregnancy
Whether your preference is 1:1 training, or you enjoy the group fitness vibe, we can help you thrive during pregnancy and beyond. Personal training might be the best option for you if you are struggling with aches and pain, or are new to training. In post natal sessions we offer off-peak time slots to allow new mum to bring their bubs with them to help get the healthy movement they need.
If classes are more your style, we recommend the following classes during pregnancy:
ZONE Circuit provides you with a heart rate monitor to ensure you and your baby are safe. Zone Circuit is a circuit style class of full body movements, assorted tools and equipment for strength, mobility, efficiency and enjoyment. It also includes Powerplate Vibration (calves only during pregnancy.)
ViPR Class is a full body movement based workout that feeds your body a variety of angles, forces and speeds to create full body strength, enhance fascial fitness and overall resilience.
TRX class is a whole body, body weight based class using the TRX suspension trainer. It’s fully adjustable to all levels, and can easily be regressed, making it ideal during pregnancy. It’s a 30 minute class that enhances body weight strength with more traditional moves like lunges, squats etc. TRX is the pregnancy favourite!
DE-STRESS DE-FUZZ is a low intensity class designed to help you reduce pain, and increase mobility and efficiency. We use vibration, fascial release strategies, mobilisers, body weight movements and more.
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