Pre/Post Natal
Pregnancy Fitness Guidelines
If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly. Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you are performing.
- Never exercise to the point of exhaustion or breathlessness.
- Wear comfortable exercise footwear that gives strong ankle and arch support.
- Take frequent breaks and drink plenty of fluids during exercise.
- Avoid exercise in extremely hot weather.
- Avoid rocky terrain or unstable ground when running or cycling.
- Weight training should emphasize improving tone, especially in the upper body and abdominal area.
- Avoid lifting weights above your head and using weights that strain the lower back muscles.
- Include relaxation and stretching before and after your exercise program.
- Eat a healthy diet that includes plenty of fruits, vegetables, and complex carbohydrates.
- During the second and third trimesters, avoid exercise that involves lying flat on your back, as this decreases blood flow to your womb.
Classes
Pre/Post Natal Yoga
Practicing yoga during pregnancy will help you prepare for labor and delivery by improving breath control, strength, stamina, stress relief, and creating a calm mental and physical state. Practicing yoga after your pregnancy will help restore the tone of the muscles most affected by pregnancy, namely the abdominal and pelvic floor.
Yoga Baby
Bring your baby to the mat for a fun and interactive yoga session. Yoga is a wonderful way to bond with you baby and interact with other moms.
Prenatal Simply Strength
An “all-around” workout, this class contributes to an easier delivery and faster recovery. You will strengthen your entire body while keeping your heart rate safely elevated.
GO MOMMA Spin & Strength
Cardio cycling at a smooth, steady pace along with off-the-bike strength, followed by a great relaxation stretch.
Aqua Momma
A non-weightbearing cardiovascular and strength training workout conducted in out pool.
New Mommy Boot Camp
For moms with babies 6 weeks through crawling stage. New Mommy Boot Camp helps return the body to pre-pregnancy state, with core and abdominal strengthening, upper and lower body toning and fat burning exercise.
Stroller BabyFit
Strength and cardio exercise wile your baby joins you for this outdoor workout. This class uses the weight of the baby and stroller for resistance, as well as exercise bands to get you toned and fit. Class offered May through October.
Pricing Information
Pre-payment for classes is required. A 10-pack of classes is $150. A 5-pack of classes is $90. A participant may do one “Sneak Peek” drop-in class for $20. Prices are subject to change.
Lake Forest Health & Fitness Center also has Certified Personal Trainers and Massage Therapists experienced with helping new and expecting mothers. Please call 847-535-7000 for more information on Pre/Post Natal Personal Training or Massage Services.
Program Requirements
To participate in the Pre/Post Natal program, a Physician’s Approval to exercise is required and the LFHFC Health History Questionnaire (available online at lfhfc.com) must be completed.
Contact
For Registration and Inquiries please contact:
Jennifer Labovitz at 847-535-7071 or jlabovitz@lfh.org
