Rouse Hill Fitness Classes For Mums of All Ages & Stages of Life

Class FAQ

What to wear & bring to class

  • Wear comfortable light clothing, that is not restrictive, and breaths well.
  • Water Bottle ( staying well hydrate is very important)
  • Towel
  • Good supportive sandshoes
  • Pram for Mum & Bub (Outdoor classes only)
  • Rug or Mat for Baby to lay on grass (Outdoor classes only)
  • Baby / child needs (Outdoor classes only)
  • Please have something to eat about an hour before class, ie a banana or sandwich, and pack a snack for after or during class.
  • Sunscreen & hat (Outdoor classes only)

Exercise, Pregnancy & Motherhood

  • Pregnancy & motherhood are exciting and beautiful times in a women’s life. During the 40 weeks of pregnancy the body will undergo dramatic physical, hormonal & structural changes, and it takes time after birth for those changes to reverse. Staying active during this precious time brings many benefits to the mother to be and the unborn baby. Put simply regular exercise can result in a better pregnancy, easier birth, and faster post-natal recovery. The benefits of exercising during the pre and post natal period are listed below:
        • Improved muscular tone & strength making it easier to carry around the extra body weight of pregnancy. Stronger muscles will help increase joint stability during a time when levels of relaxin hormone are high, helping to safe guard against injury. Looking after the abdominal muscles will help with posture as your centre of gravity changes, keeping your back strong and healthy. After pregnancy it is important that the pelvic floor, deep abdominal muscles and muscles supporting the spine are strengthen as they become very mobile in pregnancy.
      • Help prevent major and minor conditions associated with pregnancy such as pre-eclampsia, toxeamia, gestational diabetes, indigestions, constipation, poor circulation, swelling and cramps.
      • Keep you in a healthy weight range for pregnancy & return to shape quicker after birth
      • Increased Aerobic Fitness will help the pregnant women be better able to meet the increased oxygen demands associated with pregnancy, resulting in greater ability to deliver oxygen to your developing baby, and giving the endurance for a long labour. Increasing aerobic capacity post birth will help give increased energy & fitness to care for you new baby.
      • Increased self esteem & sense of well being; a feeling of doing the best you can do for yourself and your developing baby
      • Develop positive body image & heightened body awareness- exercise will help you accept and be more in tune with the changes that are happening within your body, having greater control over weight gain, posture, and return to pre-pregnancy shape after birth.
      • Reduce stress/ enhance relaxation – exercise will provide time out from day to day worries and stresses, giving you time to yourself.
      • Sleep better / reduced fatigue- Exercise relaxes the body and increases production of sleep inducing melatonin. During sleep the body undertakes its physical repair and restoration of chemical balance occurs. This helps you feel refreshed & ready to cope with your day.

Remember that it takes nine months to undergo all of the changes associated with pregnancy and, contrary to all the “Hollywood hype”, these changes are not going to reverse themselves overnight. You can have your pre-pregnancy body back, maybe even a better one, but it takes time & you need to invest time in yourself.

What type of Exercise

Your exercise program during pregnancy and post natally should be enjoyable and consist of the following components:

  • Aerobic or Cardiovascular fitness- this assists the body to cope with increased oxygen demands during pregnancy & post-natally. Opt for cardiovascular options that are gentle and controlled or offer some support for the moving body. Examples include Walking, swimming, low impact aerobics. Avoid workouts that involve a lot of bouncing, fast movements, physical contact or competition such as jogging, netball and high impact aerobics.
  • Strength /resistance training- this helps to stabilize joints which have been affected by relaxin hormone, helping to assist with developing & maintaining good posture, reducing back aches, and developing & maintaining muscular tone. It is recommended to participate in a specially develop class for pregnant and post natal women, or with a trainer so your technique can be monitored.
  • Flexibility training- This is essential for injury prevention & preparation for delivery.
  • Participation in yoga, pilates, or stretching classes designed specifically for pregnant and post natal women are ideal choices.
  • Relaxation & Recovery- This gives the body time to recover from exercise and build and repair. Specific relaxation exercises are ideal time to connect with your growing baby, and provide an vehicle to release stress & tension.

Frequency Of Exercise

  • Ideally, the pregnant and post natal women should undertake some gentle cardiovascular exercise of 30 minutes every day. This exercise can be as simple as a 30 minute walk. Ideally 2-3 times per week you could take on some cardiovascular activity that is gentle to the body, but of a moderate intensity; such as swimming, fast walking or low impact aerobics. You should perform your strength training & flexibility exercises at least twice per week, strengthening gluteals, deep abdominal, leg, and back muscles, and stretching chest, back and hips.




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