Having a strong, fit and healthy body can really help you in packing everything you need to into your day. This is especially true for mums and mums to be with all the lifting, carrying, pushing and pulling that comes with the job! Whatever your situation, needing to lose a little weight and “tighten” up, new mums, mums with young kids or pregnant we provide modified workouts that maximise conditioning benefits while minimising injury risk.
Our qualified trainer designs safe, fun and innovative aerobic endurance workouts for improved cardiovascular fitness, as well as resistance training for increased musculoskeletal fitness in one on one or small group sessions depending on your need…. train on your own with your trainer, with a workout partner or best friend or in a small group of four!
We recommend that when
embarking on a weight loss exercise program or post-natal exercise
program, you play it safe and get the “all clear” from your health care
provider before hiring our qualified personal trainer. A correctly designed
exercise program with proper coaching that corrects, motivates and assesses you
can help you feel stronger and more energised, lose ‘baby weight’, correct
stress incontinence, improve tummy separation (diastasis) and your belly’s
appearance, and improve your posture.
Perhaps you’re a mum with older children and still feeling
the impact of birth years on or just wanting to shed some weight, look and
feel younger and give yourself a new lease of life, whatever your situation, Tiger
Athletic personal training has the right mixture of qualifications and experience
as an athlete and coach to safely and effectively strengthen your body with a
simple, effective strength and conditioning program.
Tiger Athletic Fitness & Conditioning is as appointment
only, strength & conditioning gym offering custom, personal trainer led
fitness solutions in a modern, private facility in the heart of Sandton. Your
preparticipation health screening and goals are the foundation and corner stone
of the efficient, effective 50-minute workouts.
When pregnant, you may seek out exercise programs for several reasons. You may feel self-conscious about your changing body, be concerned about having a healthy baby, want to stay in shape during your pregnancy, want to be able to handle the rigors of labour and delivery, or need additional social interactions and support during this phase of your life.
If you were physically active pre-pregnancy, you may continue, with the appropriate medical advice participating in appropriately adjusted sessions of physical activity to maintain cardiovascular and muscular fitness during pregnancy and post-partum.
If you were previously sedentary, you may also benefit from
regular exercise during pregnancy although a program that is consistent with your
physical capabilities would involve additional support, motivation, and
In all cases, being pregnant and wanting a personal trainer from Tiger Athletic, you will be required to consult with your health care provider before we can design or initiate you in an exercise program or modify your current exercise program.
Recommendations regards exercise during pregnancy relate to
three key concerns:
Insufficient oxygen or energy substrates to the foetus
Hyperthermia, induced foetal distress or birth
Increased uterine contractions
A well-designed fitness program with correct assessment,
doctor advice, additional support and motivation should pose a low risk for
these problems in uncomplicated pregnancies.
Benefits of Exercise During Pregnancy
Most pregnant women who follow their doctor recommendations
can attain maternal health and fitness benefits. The following are some of the
benefits for pregnant women who engage in exercise and follow their health care
providers recommendations in a properly designed prenatal exercise program.
(adapted from ACSM 2000, reference 4):
Improved cardiovascular and muscular fitness
Facilitated recovery from labor
Faster return to prepregnancy weight, strength
and flexibility levels
Reduced post-partum belly
Reduced back pain during pregnancy
Increased energy reserve
Fewer obstetric interventions
Shorter phase of active labor and less pain
Less weight gain
Enhanced maternal psychological wellbeing that
may reduce feelings of stress, anxiety and depression associated with being
Increased likelihood of adopting permanent,
healthy lifestyle habits
Participation in an exercise program may also be
beneficial in the primary prevention of gestational diabetes. The effects of
regular exercise training on insulin secretion, insulin sensitivity and glucose
metabolism may improve glucose tolerance.
In the absence of either medical or obstetric complications,
exercise during pregnancy appears to be associated with many of the physical
and health benefits typically observed in non-pregnant women.
The following exercise guidelines from the American College
of Obstetrics and Gynaecologists apply to women who would like personal
training from Tiger Athletic and do not have additional risk factors for
adverse maternal or prenatal outcome. (Adapted from International Federation of
Gynaecology and Obstetrics 2002, reference 3):
30 to 45 minutes of moderate exercise up to 6
days per week
Avoid exercise in the supine position after the first
Exercise should not continue past point of fatigue
or reach exhaustion
Non-weight bearing exercise such as cycling, and
stretching are favoured for reducing injury risk and continuing the program
Exercises that present potential for even mild
abdominal trauma are avoided, as well as activities that present a high risk
for loss of balance or falling are discontinued prior to the third trimester.
Large increases in body temperature are
minimised through adequate hydration, appropriate clothing and optimal
environmental surroundings during exercise.
The many physiologic and morphologic changes of pregnancy
persist 4 to 6 weeks post-partum, exercise programs should be resumed gradually
after giving birth.
Tiger Athletic Fitness & Conditioning is a modern, private, appointment only strength & conditioning gym in the heart of Sandton. Our custom exercise programs stem from personalised assessments, strength & conditioning, motivation and education.