Fit 4 Delivery classes combine low-impact aerobics and toning exercises (land or aquatic) for a total fitness program perfect for both pregnant and post-partum women. It is a fitness program designed to prepare women for the physiological changes that occur during pregnancy and postpartum. Classes and personal trainings follow the American College of Obstetrics and Gynecology (ACOG) Guidelines, the American College of Sports Medicine (ACSM) fitness recommendations and the most current research and updates on exercise and pregnancy.
Studies have deteremined that exercise for pregnant women substantially reduces the rate of C-sections and the use of forceps. Pregnant women who exercise can expect an average of two hours less labor time, improved circulation, increased muscle tone and improved posture. New mothers, who exercised during pregnancy, return to their pre-pregnancy weight quicker and in general adjust to the rogors of motherhood easier. Babies of exercising women have high APGAR scores (a test that determinnes the health/viability of newborns). Studies have even documented that babies of exercising women are smarter and have significantly higher verbal skills and higher general intelligence by the age of five.
Group exercise classes and personal trainings are typically held on a six-week schedule. New group classes coming January.
General Information for Participants
Eat before Class: A nutritious snack of complex carbohydrates (fruit, bread, crackers, cereal, etc.) should be eaten one to two hours before class to maintain healthy blood sugar levels during exercise. High fat, high protein, and high-refined sugar products should be avoided within two hours before your workout.
Dress in Layers, Cottons & Supportive Bras for Class: Please dress comfortably and wear light cotton clothes. Shorts, t-shirts, supportive bras, and aerobic (not running) shoes are recommended. Remember that everyone in class with you will be pregnant or postpartum, so there is no need for you to wear heavy or bulky clothes to hide your body! For an aquatic class, please wear your regular pregnancy or postpartum swimsuit with an additional supportive bra underneath. Aquatic exercise shoes are recommended as well.
You can begin your exercise program as soon as your physician or health care practitioner gives you clearance. Often, that can be as soon as you discover your pregnancy. Usually, when the heart (or pump) is seen on an ultrasound, often as early as 7 weeks, the possibility of miscarriage is significantly reduced. After the twelfth week of pregnancy, the fatigue of the first trimester has usually vanished and the risk of miscarriage is further reduced - but everyone is different.
One can usually return to class four to six weeks after a vaginal delivery and six to eight weeks after a Cesarean birth, but be sure to ask your health care provider. Again, please obtain permission/ clearance from your health care provider. A medical release is required for all participants.
Please bring a water bottle filled with water to drink during class, a towel to use during floorwork and a snack to eat after class.
Miss Fit: Your Healthy Weigh Journal
Compliments 4 U Allen Studio (within Martial Arts Center) 1201 E. Main Street - Allen, TX - 75002 - 469.667.1637 General Policies & Procedures
