Les Mills Certifications at our GR YMCA’S!

Leave a reply

http://www.lesmills.com:  Email me for the 40% discount code! tharmon@grymca.org

BODYPUMP 98 Initial Training: June 4-5th

BODYSTEP 104 Initial Training: June 11th-12th

BODYATTACK 93 Initial Training: June 25-26th

RPM 71 Initial Training: July 16-17th

BODYFLOW 73 Initial Training: July 23-24th

BODYCOMBAT 68 Initial Training: August 6-7th

CXWORX 23 Initial Training: August 27-28th

 

Pre-Post Natal Recommendations

Leave a reply
Hello Everyone, 
 
I wanted to pass along some pre/post natal guidelines for when we are teaching to or training our members. As both a pre/post natal AFAA and prenatal yoga certified trainer, here is what I would recommend:
  • Elevating the heart rate to a moderate intensity is fine if there are no pregnancy complications. Using the talk test rather than a number. The guideline of not exceeding 140 BPM was actually removed by ACOG in the 90’s so we would never want to give that outdated information out to our members. The pregnant mom should be able to talk without gasping and be in a comfortable aerobic state, rather than anaerobic. The HIIT concept should be changed to MIIT for moms! Moderate Intensity Interval Training! 🙂
  • Moms-to-be SHOULD be doing core work – unless they have Diastasis Recti. Here is one of the better sites for diagnosing (not all doctors regularly check for this) and for exercise recommendations for both avoiding and healing. http://www.befitmom.com/diastasis-recti.php If they have been diagnosed (either by a prenatal certified trainer, or by their physician, midwife or NP) they should avoid most core training, but rather focus on postural awareness and the type of exercises in the above website link.
  • For moms-to-be doing core work, its good to avoid lying on their backs during the third trimester for long periods of time due to the possible compression of the vena cava artery. Most moms-to-be can lie on their backs on a soft mat (like we have in the studios and soft area) and do moderate abdominal exercises that feel comfortable to them for their entire pregnancy. Encourage them to listen to their bodies and do what feels best. It is always advisable to avoid double leg drops, low bicycles, scissors, etc. A better alternative is to focus on bridges, cross-crawls, spinal balance, cat/cow (with focusing on low back/ab area and avoiding rounding the upper back) and to perform ab exercises resting on the elbows/lower arms like one-legged heal drops, extensions, etc.
  • Postnatal moms can slowly ease back into all types of exercise with very little modifications – except for those with diastsis recti, which can take a while to heal. I would recommend close observation of form and technique with all movement. Less is always best until physical execution is precise and strong. Encouraging sleep and patience is are good words of advice! Feel free to give some thoughts and feedback! 🙂 Thank you so much!