Yesterday I took Annette Lang’s “Training the Pregnant and Postpartum Client”. Annette was awesome! She really knew her topic and shared both studies and personal experiences with training pregnant clients. I liked that she counseled erring on the side of being too careful.
My day started with a little chaos as I dropped my kids off at a friend’s house (school was canceled) and then headed to the metro. Thankfully, the commute was one I knew well as the training was being held near my pre-kids office. (I realized after I changed trains that I had done it without even checking to see if I was going the right way. I was. Amazing how you can still remember how to do something when it’s been 9 years since you last did it!)
The class was an interesting combination of “I already knew that” and “wow, that’s cool to learn”. Much of the discussion about what happens to a woman’s body and how that affects exercise was a review for me. Having been pregnant multiple times, plus being a research geek, put me in a good place for understanding the information. (I was unique in that I was the only mom in the room, plus I was the only one not yet certified as a personal trainer.)
Most of the new information for me came in the way of exercise modifications. I had a bit of a learning curve due to not being a personal trainer, but it was great to see suggestions on how to modify exercises to accomodate the growing belly, ACOG’s recommmendations, and the various stresses on the body from pregnancy.
One of the most interesting things I learned was that ACOG had thrown out the “don’t let your heartrate get above 140” recommendation long before I was pregnant with Jones, yet that’s what I was told by my doctor and my trainer when I was pregnant. Instead, they recommend using RPE or the talk test as the most accurate indicators of exertion for a pregnant woman.
Of interest to runners, was an article she referenced from Runner’s World about Kara Goucher and Paula Radcliffe and their training while pregnant. Note how much they slowed down many of their workouts, plus they cut their mileage way back (like by 50%). If the elites are cutting back like that, think about what the rest of us mere mortals should do while pregnant. It certainly put things in perspective!
All in all, it was a great class. Annette was awesome. And I came away with a huge reading list. My inner geek is going “squeee”!