Prenatal FAQs

I've just found out I'm pregnant. When is the best time to begin a prenatal exercise or Prenatal yoga program?

Current guidelines recommend beginning your exercise program as soon as possible. It's never too late to begin! You can register for our Prenatal Fitness and Prenatal Yoga classes as soon as you have your caregiver's (family doctor, midwife or OB) permission.

Is it safe for me to join if I haven't been doing any exercise for a long time?

Our Prenatal Fitness and Yoga classes are tailored to take into consideration your specific pregnancy related risks, your fitness level and your stage of pregnancy. Individual needs are met through program modifications offered at all classes.

What special training does a Fitmama Strong online Instructor have?

Fitmama Strong Online instructors are certified as Personal Trainers or Fitness Instructors through recognized certifying bodies such as ACE Fitness (American Council on Exercise), CanFitPro or the YMCA and they are required to maintain their certification through continuing education each year. Instructors also have additional training and certifications in prenatal and postnatal fitness and CPR.

What should I wear to a Prenatal fitness or prenatal yoga class?

At your Prenatal Fitness class, you might want to wear athletic shoes that will properly support your feet, however, because you are working out in your own space, you might also wish to go barefoot. Either option is good, although you will improve your balance and coordination when barefoot. You’ll want to wear comfortable workout clothes (including a supportive bra!) that will prevent you from overheating.

What should I bring to a Prenatal Fitness or Prenatal Yoga class?

You should bring a bottle of water to class. For our online classes, you’ll need a mat and one or two sets of light hand weights (in the range of 3 to 7 lbs). Other equipment you may wish to have in your home gym might be: a yoga block, a foam roller, a stability ball, loop bands and a sturdy bench or chair.

Can exercise during pregnancy cause a miscarriage?

Despite the myths and associated fear, exercise has been shown not to increase the risk of miscarriage. Caregivers who are aware of the current guidelines for exercise during pregnancy will encourage exercise during the all trimesters of a healthy pregnancy.

Can I exercise if I'm pregnant with twins?

A twin pregnancy is what the fitness profession calls a relative contraindication. It means that you may exercise when carrying twins, but you must consider the exaggerated pregnancy symptoms that come with twins. It is recommended that you talk to your caregiver about your specific risks and that your instructor is certified in prenatal fitness so that you can continue to exercise in a safe and effective manner for your pregnancy.

I heard that my heart rate should not be any higher than 140 beats per minute while I’m exercising. Is this true? 

In a regular exercise program, you may be working within a targeted heart rate zone. When you are pregnant, using your heart rate to determine an appropriate level of intensity is less accurate as it doesn’t properly consider your age or your stage of pregnancy. Also, 140 bpm may be too intense for some, who have not been previously active, but not intense enough for others, who may have been very active before becoming pregnant. Heart rate response to exercise during pregnancy can be quite variable. This is why governing societies (SOGC and ACOG) recommend using the TALK TEST – the ability to hold a light conversation without becoming out of breath. If you’re having trouble talking during your workout, you need to dial down the intensity.

Do you have a question we haven’t addressed? Feel free to Email us and ask!