Prenatal / Postnatal Exercise Classes: Lagree Method during and after Pregnancy
Kathryn Hetrick is certified in Prenatal and Postnatal training by the American Council on Exercise. Kathryn is also a Lagree Fitness certified instructor. However, Kathryn is not a doctor. Please consult your OB-GYN before starting a new workout regimen during or after or pregnancy. If you have any questions of concerns please email us at info@resistancechicago.com.
Whether after months of planning or as a surprise, you’re pregnant! Filled with a new sense of nurturing pride, you begin your journey as an expecting parent. As the news of your pregnancy spreads, the advice starts rolling in. What to eat, which stroller to buy, where to have the most epic baby shower, and possibly most confusing: what to do about exercise. Everyone has an opinion.
Maintaining a healthy mind and body is crucial for you and your growing child. Here are some reasons why practicing the Lagree method can make your pregnancy journey healthier.
Safety First! How to Lagree safely during pregancy
Please consult with your doctor before beginning a new workout regimen. As fitness professionals, all of our trainers have your best interest and safety at heart, but our knowledge and enthusiasm do not replace the recommendations made by your physician.
Speak up and let your instructor know that you are expecting. Being aware of how far along your pregnancy will inform us of any limitations on the exercises you can do safely and give us a chance to offer other options for success for you throughout the class.
Pay attention to your body. If something doesn’t feel right, stop and let the instructor know.
Be mindful of your heart rate. Over-exerting yourself is not a good idea. Know that you are empowered to take breaks and rest as needed.
Drink plenty of water, especially before and after class
Avoid lying on your back. Our instructors will modify supine-position exercises to avoid this if they know you are pregnant.
Keep in mind as your baby grows, your muscles and ligaments will become looser and stretch to make room. Limit your range of motion in certain exercises to avoid putting additional strain on your joints (specifically lunges and inner thighs). A prenatal/postnatal certified instructor has been trained to recommend modifications for each exercise.
Consider providing emergency contact information to the front desk staff.
Some clients prefer 1-on-1 instruction during pregnancy to ensure they have the instructor’s full attention during the entire session. If you are interested in private training a Prenatal and Postnatal certified instructor, please email us at info@resistancechicago.com.
Benefits of Exercise While Pregnant
Your Body
According to the American College of Obstetrics & Gynecology (ACOG), people capable of pregnancy should perform mild to moderate intensity aerobic exercise 3-4 times a week. Pre and postnatal exercise is safe, necessary, and builds confidence. By incorporating a minimum of 30 minutes of exercise, 3-4 times a week, you can experience the following positive pregnancy benefits:
Less physical discomfort
Improved self-image and posture
Increased energy throughout the day
Improved quality of sleep
Better muscle tone, strength, and endurance
Reduced risk of pregnancy-induced hypertension and gestational diabetes
Less time spent in the pushing phase of delivery
Lower incidence of C-section at birth
Fewer OB interventions
Your Baby
There has also been evidence of your perinatal workouts providing benefits to your child:
A 2016 Study concluded that “Benefits for offspring are observable related to body weight and composition, cardiovascular health, and nervous system development”
A 2018 Study found that exercise during pregnancy improves neuromotor development “leading to infants who are more adept at movement, and presumably more likely to be active”
A 2014 study found that toddlers whose mothers were active during pregnancy scored higher on intelligence tests.
Other studies have shown improvement in language skills up to age 5, improved “self-soothing” and other healthy benefits.
Benefits of Lagree during Pregnancy
The Lagree Method aims to improve cardio health, muscular endurance & strength, core strength, balance, and flexibility. Rather than using heavy weights to create resistance, Lagree focuses on time-under-tension using spring-based resistance on the Megaformer. Lagree also uses slow, controlled movements, which reduces the risk of trauma and contact during your workout.
The low-impact actions, paired with high-intensity results, make the Lagree method a game-changer when it comes to pre and postnatal exercise. Clients can practice safely and comfortably on a megaformer while working toward their fitness goals.
Reduced Joint Pain
Almost 80% of women will experience some type of joint pain while pregnant.
This type of joint pain is due to the decrease in the production of synovial fluid during the second trimester. Your joints will sit more tightly together; this also means it takes longer for the synovia to warm up and lubricate your joints. The low-impact benefits of the Lagree method will help to ease some of the discomforts you may be experiencing in your low back, knees, and other joint connections. An additional benefit of the method will be to help strengthen the surrounding muscle structures of those joints, providing more relief off of the Megaformer throughout your day.
Increased Comfort and Endurance
The Lagree method designs each workout to maximize the time we spend working muscle groups under tension. This technique is used in many other modalities but is highly effective when combined with the spring resistance of the Megaformer. Your muscle endurance (the amount of time a specific muscle can stay engaged and active) will increase, allowing you to remain in each movement for extended periods.
Improved Experience During Labor
At the end of your pregnancy, your enhanced muscle stamina will be a massive help through your childbirth and delivery. Labor does not stop until the baby is out, and increasing your cardiovascular and muscle stamina will help the process.
A 2018 study by the European Journal of Obstetrics and Gynecology and Reproductive biology found that women who exercised 3x a week experienced shorter labor and were less likely to need an epidural. Women who regularly exercise while pregnant experience a shorter labor time by almost an hour!
Continuing Your Fitness Journey Post-Birth & Beyond
You did it! Baby is out and healthy, now when can you start to get back to feeling like the person from before?
In general, most doctors will allow you to begin easing back into your normal workout routine 6 weeks post-birth. This is an estimate and varies for each individual. As in during the perinatal phase, it is important to listen to you doctors recommendations in order to heal properly from your delivery.
According to ACOG, “Exercising after your baby is born may help improve mood and decreases the risk of deep vein thrombosis (DVT)”. Once you get the OK from your doctor, there are a few exercises that ACOG defines as safe for most new mothers 6 weeks postpartum. These can help aid in your recovery process as you wait to get back into your regular routine:
Go for a walk
Kegels & abdominal hollowing
Chest stretches
Once you are able to return to the studio, let your trainer know how many weeks postpartum you are. The more informed we are about how you are feeling, and where you are in your recovery process, the better we are able to provide you with a safe, but still challenging experience.
At Resistance, all of our instructors have experience and training in working with pregnant clients. Several of our instructors have certifications in prenatal / postnatal fitness. All of our instructors have gone through training to modify exercises appropriately. Good communication is key. Let your instructor know before class if you are pregnant or recently gave birth and always feel free to email us with specific questions at info@resistancechicago.com.
