Interview with Pre and Postnatal Fitness Expert Vicky Warr
She endorses the Mothercare prenatal fitness packs developing the accompanying exercise programmes and is member of the Pre and Post Natal Guild of Instructors and National Register of Personal Trainers.
Here Vicky took time out of her busy schedule to talk to gurgle, sharing tips on fitness during and after pregnancy:
gurgle: What advice would you have for our gurgle mums-to-be who are keen to stay fit in pregnancy, but aren’t sure what they can and can’t do?
Vicky: Walking in pregnancy is recommended; at a pace that you're used to and which you feel fairly comfortable with. Swimming is also safe in pregnancy, although it's best to stick to front crawl and back stroke (breast stroke puts more strain on the joints and ligaments). Cycling is also good - although stationary cycles (like you get in a gym) are best, as there isn't the risk that you will fall off. Strength training is also important, as once you have a baby you're moving and bending - squats and lunges are ideal, although it's best to do your exercises under supervision, for example in a prenatal class. With any exercise in pregnancy, it's important that you don't overheat - you should always be able to comfortably hold a conversation.
gurgle: On the same topic, what exercises should be avoided?
Vicky: As I said before, breast stroke should be avoided - especially in chlorinated pools. If you used to run before you became pregnant, you can continue after your 12-week scan - this is because there's a higher rate of miscarriage in the first 12 weeks. If you do decide to run, you should run at a slower pace than before you became pregnant - at a slow jog, for example. You must be careful not to overstretch your muscles so keep stretching muscles that feel tight and avoid holding stretches for too long. Due to a separation of abdominals during pregnancy, which may remain after the baby, your vertical stomach muscles are weakened and stretched. Sit-ups or cross-overs would make the separation worse so are not recommended until the separation has reduced. Instead, planks and side planks are a must to strengthen your back and ‘core’ deep abdominals.
gurgle: Why is it important to do some exercise in pregnancy? How can it help women to prepare for childbirth?
Vicky: In labour, to push your baby out you will need to use your transverse abdominal muscles. Therefore, it's very important to strengthen your muscles. Try to remember to do your pelvic floor exercises, as well; these improve muscle tone and help prevent stress incontinence and any leakages. Strengthen your thighs, bottom, lower body and improve your balance with squats and lunges.
gurgle: For many mums, getting back in shape after they have a baby can be a bit of a mission. What are your top tips for flattening your mummy tummy and getting your pre-baby body back?
Vicky: You should keep your exercises small but effective, avoiding sit-ups or anything high impact. Before starting any exercise, you should wait for your medical check-up at 6-8 weeks. What you really need to do is light exercise that makes you feel good! Cardio exercise such as swimming is great, as is walking with your baby in the buggy. There are also activities such as powerpramming that you can try, or you can join a postnatal class where you can exercise indoors to music with your baby - like the Beez Kneez classes I run; visit www.beez-kneez.co.uk to find out which courses are available.
gurgle: You have a one-year-old son. Did you use the above tips to get your figure back after you had him?
Vicky: I used the tips above; if you do some exercise in pregnancy it will usually be much easier for you to get your figure back afterwards. I was always out walking with the baby. Exercise not only helps you to get your figure back, but it also releases endorphins which increase your feeling of well-being.
gurgle: You’re developing a range of pregnancy exercise and postnatal exercise e-books, which are being launched in June 2010. Can you tell us a bit about these?
Vicky: With the postnatal e-books, there are programmes that mums can do at home - there's a Beginners, Intermediate and Advanced level. Each exercise is 15 minutes long and they are in super-sets (back-to-back). I advise mums to do 90 minutes of exercise each week - this really is achievable. It's about 'exercising smarter.' Your aim should be to keep toned up and in shape safely. The pregnancy e-books give you exercises that you can do in each trimester. There are descriptions and pictures you can download and a template with suggested times, days and frequency of sessions.
gurgle: How did you become a pre and postnatal fitness expert? What advice would you have for gurgle members who are interested in a career in fitness?
Vicky: I trained 12 years ago and focused on women and weight loss - most of the mums who came to me had children who were 5 or 6 years plus. I qualified five years later to train people for pregnancy and postnatal fitness. I was fascinated by what happens to the joints in pregnancy and what happens to the body after. After I had my baby, I decided to specialise in that market. I love to help women to look and feel great; I've had lots of positive feedback from women who've had a good birth experience because of the exercises they've done in pregnancy.
gurgle: Does your career fit in well with family life? Do you feel you have enough time to dedicate to both your son and your work?
Vicky: My career is very flexible; it's not a regular 9-6. I often work in the evenings, so I share parenting responsibilities with my husband - who works in the day. My son also goes to nursery some of the time, which I think is important in helping him to develop social skills.
For more fitness tips - both during pregnancy and after you've had your bundle of joy - visit Vicky's blogs which can be found at www.beez-kneez.co.uk, www.shapeupyourbump.blogspot.com and www.postbabyfitness.blogspot.com
The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.
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