At Legs Mums and Tums (aka Soul Trainer), it is my aim to provide as much help and knowledge as I can to prepare mother and baby for the forthcoming journey.
I can help you to stay fit and healthy throughout your pregnancy by working on trength, endurance and pelvic floor, and by incorporating relaxation and breathing techniques This could help keep you stress free, which for a pregnant woman is as importaint as eating right.

Getting you back to pre-pregnancy is just a small part of personal training with Legs Mums and Tums, I also work with you to help you regain strength in your stomach muscles and back and improve or gain your aerobic fitness.

My nutritional assessment and meal guidence can also help you get back in shape.

With so many things to think about, it is often the mothers nutritional and physical health that is put by the way-side in order to think about the new edition and all the wile, eating right and keeping fit can help you through your pregnancy, birth and getting back into you pre pregnancy self, not to mention the fantastic social benefits.
There is no doubt about it, exercise is a big plus for both you and your baby (dependent on contraindications)


If you want to exercise, we can help with advice and guidance on how to keep fit safely during pregnancy within this pregnancy exercise guide.


How can exercise help me?

Regular exercise can help you to cope with the physical and mental demands and changed of pregnancy, and prepare you for labour and makes some of those pregnancy gripes such as back ache, constipation and fatigue, easier too.
Maintaining a healthy level of fitness is all part of staying well during pregnancy and it is known that exercise can help prevent problems such as pre-eclampsia or gestational diabetes.
Exercise can improve your general mood self-image, and you may find that a workout during the day helps you to sleep better at night. You'll find it easier to maintain a healthy weight gain if you exercise. This is also an added benefit, which will continue to help you after your baby is born, making it easier for you to get back into shape or into a better shape.





Which forms of exercise are best for pregnant women?

The best types of exercise during pregnancy:


These are all considered good, safe forms of exercise, as long as you don't overdo them as they get your heart pumping, keep you supple, manage weight gain, prepare your muscles for the work of labour and birth and do not cause undue physical stress for you or your baby.
Yoga and Pilates are also ideal, as long as you find a registered, qualified teacher who is experienced in dealing with pregnant women.



Which forms of exercise are not recommended?
Sports or exercises with high impact or where you might have a hard fall or be thrown off-balance are not advised. These may include and are not limited to horse riding, skiing, gymnastics and waterskiing. Diving is also unsafe during pregnancy due to water and blood pressure. Sports such as football, tennis and squash are also advised against to avoid being hit in the stomach.

If I've never exercised before, what precautions should I take?
As long as you get the go-ahead from your midwife or doctor and you do not fall under any of the contraindications, you can engage in mild to moderate exercise up to three times a week and is recommended that you seek advice from a professional such as a personal trainer or join an antenatal exercise class, so you know that all the movements are safe for you. Pregnancy is not the right time to begin any new vigorous regimes, weight loss exercise or weight loss diets.

How hard can I exercise now that I'm pregnant?
While you're pregnant, try to achieve a good level of fitness, rather than going for peak fitness. As a rule, you should be able to hold a normal conversation while you're exercising and watch for any danger signs that you might be overdoing things. Exercising to much or for too long may do more harm than good. It may make you more likely to give birth to a small or low birth weight baby. High-impact workouts may also put too much stress on your joints and pelvic floor muscles causing prolepses later on and you can gradually build yourself up after you have had your baby.


A useful way of telling how hard you are working is to use something called the RPE scale (Rate of Perceived Exertion – See Below). This scale measures how hard you feel you are working when you exercise.






RPE Scale
1 Very Easy - Not Exercising
2 Easy - Could Maintain and hold continuous conversation
3 Easy - Could Maintain and hold continuous conversations
4 Moderate - Could Maintain breathing hevily and hold conversation
5 Moderate - Could Maintain breathing hevily and hold conversation
6 Moderate - Could Maintain breathing hevily and hold conversation
7 Vigerous - On the verge of becoming uncomfortable, short of breath can speak a sentence
8 Vigerous - On the verge of becoming uncomfortable, short of breath can speak a sentence
9 Very Hard - Very Difficault to maintain exercicise can speak single word
10 Too Much - Feels vertialy impossable to keep going, compleatly out of breath and unable to talk


 

 




 


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