Fitness Trainer Magazine

Fitness Trainer October/November 2016

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the strongest mother to ever step foot into that delivery room. Heart rate Considerations Women can work up to 80 percent of their max heart rate during pregnancy. But most women will never reach that. During pregnancy, with more fluid coursing through the veins and arteries, women get out of breath a lot sooner. They also have a lower heart rate, which protects them from training in those upper levels of cardiovascular work. Running sprint work is great in the first and second trimesters (if she feels well enough to do it), rope sprint work in the third is just as effective. Caution: pregnant women should not be sprinting daily, just like any other person. It's unnecessary and should be done 1-2 times per week within excellent programming to avoid burnout or overtraining. strengtH training ModifiCations Women can continue to lift heavy through pregnancy with modifications and substitutions made for certain movements. With the hormone relaxin flowing through their bodies, most women become 'looser' in their joints. Light-weight, mobility, and pre-hab work comes in handy to help these smaller muscles stay strong to create stability. Movements like barbell back squats, snatches, and from the ground cleans put the back at increased risk of hypermobility in the later weeks. These can easily be modified with lower weight to work on conditioning, pulling from the hang position, and work on movement patterns. You can also substitute the barbell for dumbbells or kettlebells to work on stability and conditioning. CoaCH to CoaCH As a coach, sometimes it can be hard to slow a client down or know exactly when to encourage more. The greatest tip I can give you, is to consistently ask questions. Throughout the workout, if they are feeling sluggish/ tired/out of it, challenge her differently; like dumbbell substitution instead of adding more weight to the bar. On the other hand, if a pregnant client is going all out, and she has the athleticism to, be the coach that reminds her that modifications need to be made to allow a challenge that adapts with her changing body. Colleen Flaherty, CSCS believes every woman deserves the opportunity to harness her fierceness through appropriate movement, raw openness and an evolutionary mindset. Keeping pregnant women safe at the intensity they crave and building a pack of trainers to teach them appropriately is Colleen's passion as a strength and conditioning coach and co-creator of the first Pregnancy Functional Strength Guide and CEU course for Coaches. Colleen owns Baby Bump Academy in Rochester, NY. colleenbba@gmail.com, babybumpacademy.com, @bbabirthpower

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