Preggi Bellies - Training For Two

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1. Preggi Bellies training increases cardiovascular fitness, stabilises, tones and strengthens all muscle groups, and promotes a healthy, strong and fit pregnancy. The specialised way of exercising using the Preggi Bellies mediball provides an advanced abdominal and lumbar muscle workout, while supporting the spine, pelvic floor and relieving impact on joints and ligaments. It further promotes good posture and pelvic positioning.

2. Over the last 10 years the benefits of the program have included controlled weight gain, increased fitness and endurance specifically in labour, increased muscle strength and tone, stronger core abdominals, less backache, better sleep, reduced second stage of labour, decreased incidence of post natal depression, and faster healing and recovery post labour. It further gives the pregnant mother more energy, they will sleep better, and it serves a valuable purpose in reducing the risks of pregnancy-induced hypertension, gestational diabetes, cramping, and much more.

3. Over 14000 mothers have benefitted from participating in the programme and exercising with us.

4. Participants return to exercise and their normal body weight faster than women who did not exercise during their pregnancy

6. With over 10 years of research and development, and in accordance with the latest medical research and gynaecological guidelines, the programme incorporates a range of functional exercises specifically designed for pregnancy for a better exercise program

7. The only program that has a minimum attendance policy to maintain safety standards and achieve the results pregnant and post natal clients are looking for

8. Leading Obstetricians throughout South Africa refer their patients to exercise with Preggi Bellies – because we have the expertise to manage each client from a proper medical perspective.

9. Individual exercise modification in class takes place to ensure women with a range of pregnancy complications such as pelvic instability, back pain and severe rectus separation can continue to exercise and improve throughout their pregnancy

10. Dedicated office staff in multiple locations to answer questions that you may have

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Practical Parenting :
Exercise and Pregnancy: What Does Research Say & Busting the Myths

While older generations have been of the opinion that exercise could possible be bad for pregnant women and their babies - the opinion held by active women has been to the contrary. The conflict between these two opinions was the basis of the pregnancy research that has been done over the last 30 years by James F Clapp MD. His research over the last 30 years has not only nullified the myths surrounding exercise while pregnant, but has provided amazing results in women who choose to remain exercising through this time.

HEART RATE - CLARIFYING THE CONFUSION:
One of the most confusing areas has been using heart rate as an indicator of whether a woman is exercising at the right intensity. Heart rate is dependant on many factors- for example genetic make up (this can vary heart rate by 15-30 beats per minute), age (a 20 year old will have a heart rate higher than a 30 year old), prior level of fitness (a fit person will have a lower heart rate than someone who does not exercise), variation of heart rate throughout the day as well as with different types of exercise.
And finally heart rate depends on hydration- when a women is adequately hydrated her hart rate will be slower. What stage of pregnancy a women is at will also vary the heart rate. In early pregnancy when blood vessels are relaxed and dilated but there is not yet adequate volumes of blood, the heart rate will increase. In late pregnancy when there is more fluid and blood, a women’s heart rate will be lower. This means that the same woman exercising in early pregnancy will have a higher heart rate than when she does the same exercise in her first trimester.

Therefore - unless heart rate is constantly monitored at all times of the day and when doing all activities - it becomes and unsafe, unreliable measure on which to base exercise intensity for the individual. The perceived scale of exertion - known as the Borg Scale - becomes a far more reliable indicator - see below:.

6	no exertion
7
8	extremely light
9	very light
10
11	light
12
13	somewhat hard
14
15	hard
16
17	very hard
18
19	extremely hard
20	maximum exertion

This scale works on the logical principle that how a women feels is the best indicator of how hard she is working.
It is still common for professionals and books to recommend that a pregnant woman do not exercise over 140bpm. However this guideline was removed from obstetric guidelines in 1994 yet is still a myth perpetuated by old wives tales!

Other facts:
Beginning in early pregnancy, the increase in the hormone progesterone stimulates breathing which improves the movement of gases to and from the baby. This results in women feeling short of breath even though their lung function remains normal. Trained individuals further need to breathe less air to get the same amount of oxygen as non exercisers.

Exercise not only improves the body’s ability to transport oxygen to the muscle cells, but also the cells’ ability to use the oxygen for work. Exercise also increases the number of metabolising units in the body. These factors mean improved muscle strength and endurance.

From the babies’ side:
The placentas of women who were exercising regularly in early to mid pregnancy grow faster and function better than those of healthy women who do not exercise. Secondly, both pregnancy and exercise increase blood flow so the effect is accumulative. What this means is that during exercise the mother maintains a higher blood flow to the baby. This is also true of unanticipated events such as dehydration or haemorrhage.

Overheating:
Another common old wives' tale is that women should not overheat when pregnant. While this sounds correct, the truth is that pregnant women who exercise can generate 20% more heat without raising their body temperature because they have 20% more tissue to keep warm. Research on pregnant women has shown that pregnancy reduces the risk of a mother’s temperature rising high enough to bother her baby by improving her ability to lose heat through her lungs and skin. Pregnancy also results in sweating to begin earlier, further reducing body temperature. Once again, exercise adds to this by improving the ability to rid the body of heat by dilating blood vessels and causing sweating at a lower body temperature. Therefore A WOMEN WHO EXERCISES WHEN PREGNANT CAN DEAL MORE EFFECTIVELY WITH HEAT STRESS THAN A WOMEN WHO DOES NOT EXERCISE.

EXERCISE IN PREGNANCY ALSO ENHANCES ALMOST ALL MUSCULOSKELTAL FUNCTIONS.

Exercise and miscarriage:
Another concern for many women is that exercising during a normal pregnancy can increase the risk of miscarriage and premature birth. All the research done on vigorous exercisers has shown that in a normal pregnancy vigorous exercise (running etc) does not increase the risk of miscarriage, premature birth, membrane rupture and congenital defects.

Exercise and the Baby:
Some recent claims have been made that women who exercise have smaller babies. It is important to clarify that women who exercise have leaner babies with less body fat. Researchers asked the question "Is a bigger baby better if it only has more fat?". It is important to note that babies born of women who exercise do not differ in their organ size or bone lengths.
In addition, studies on the babies of women who exercised during pregnancy conducted at 1 and 5 years of age showed that:
- At one year of age, exercisers' babies did better on standardised intelligence tests than children of mothers who did not exercise. Their mental and physical performance is better as well.
- At age five, children of exercisers were less fat and scored much higher on tests of general intelligence and oral language skills than the children born to non exercisers.

It is true that the baby's heart rate rises when the mother is exercising. Research done to see whether this has meant the baby was in distress has shown this not to be the case. During labour the babies born to exercisers have less lack of oxygen than the non exercisers, and babies tolerated contractions better than the non exercise group. It has also been found that the incidence of cord entanglement and meconium staining (fetal distress) was significantly reduced in women who exercised when pregnant. Once born, the exercising babies also tend to be more alert and easier to care for.

Exercise and the mother:
The benefits for the mother are multiple. Firstly, it is worthwhile to note that a woman who exercises and ceases exercise prior to 32 weeks pregnant will lose all the benefits gained while exercising and is no better off than her non exercising counterparts.

Research has shown that during labour, women who does cardiovascular and weightbearing exercise:
- have a 35 percent decrease in the need for pain relief,
- have 75% decrease in the incidence of maternal exhaustion,
- have 50% decrease in the need to artificially break waters,
- are 50% less likely to be induced and need intervention in labour(less cases of fetal heart abnormalities,)
- have 55% decrease in the need for episiotomy and
-have 75% decrease in the need for forceps and caesarean sections.

Regular exercise has been seen to shorten labour by a third. Other benefits include limiting fat deposition and reducing weight gain in pregnancy. Maternal discomforts such as back pain and pelvic pain are reduced. Women who exercise get ill less due to a better immune system. There is an increase in maternal fitness as well as a sense of well-being and a good body image.

Simply put, correct exercising during pregnancy is safe and effective and carries with it incredible benefits to both mother and baby.

MEDICAL SCREENING:
While we recommend that all women exercise when pregnant, it is vital to also discuss your exercise options/plans with your obstetrician or specialist. We work closely with your primary care giver and can answer any questions that they might have.

You will need to be screened to ensure there is nothing about you or your pregnancy that may contraindicate exercise. All Preggi Bellies members are screened and it is imperative that we work with member's doctors and caregivers to ensure that they are fit to train. If in ANY doubt, we will contact the respective Doctor to discuss the respective condition and modify exercises where it suits.

In certain medical conditions, exercise may be contra-indicated. In these cases we advise against joining the programme.

SOME LAST TIPS:
Once cleared for exercies, we advise that you begin slowly, gradually increasing your intensity until you are comfortable (12-15 on the Borg scale as detailed above). Report any changes or concerns to the person caring for you. Always include cardiovascular as well as weight bearing exercise in your regime to gain maximal benefits.

Above all enjoy this phase in your life- it truly is a special time.
(please see below for a list of do’s and don’ts):

1.	Avoid hot humid environments with poor ventilation
2.	Drink frequently to stay well hydrated
3.	Eat regularly
4.	Don’t ignore persistent pain or bleeding
5.	Don’t exercise to the point of exhaustion