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Metafit for mums to be

Ok, so you’ve heard that Metafit is suitable for all thanks to the adaptability of the exercises – but what about for the pregnant client? A qualified Metafit coach can regress or progress each exercise to suit their client’s level of fitness, range of mobility – particularly if limited due to pre-existing conditions, and strength. The normal path is that we start with the regression and then progress as the client’s fitness and strength improves, but with a pregnant client this moves in the opposite direction.

“Pregnancy and Metafit- you wouldn’t think that they go together, but after support from my obstetrician and trainer Jacqui I have found metafit to be something that I look forward to as part of my regular routine.

Initially I was sceptical in thinking that I would be able to continue as I started to grow; thinking that Metafit would become less effective.  But as I am nearing the end of my pregnancy I have actually found my strength to increase and my control of each exercise improve as I strive to have the correct technique. My favourite part of Metafit is the endorphin rush after the final countdown on the finisher from Mr Metafit!

Thank you to Jacqui for reigniting my passion for exercise and I know if this baby can’t sleep it will be because it is missing the feel of burpees and squats!” Marie, Glen Iris

Let’s consider exercise during pregnancy. Physical activity and reproduction are normal parts of life. Pregnancy is a normal physiological state – ok so not all women have “normal” pregnancies (me being one of them!) – but the female species has been designed to conceive, grow and deliver a baby. Combining regular exercise and pregnancy for normal healthy women appears to benefit both the mother and baby in many ways:

  • Improve maternal fitness
  • Restrict weight gain without compromising fetal growth
  • Hasten postpartum recovery
  • Reduce risk of developing gestational diabetes
  • Improve self esteem and mental well being

Risks? Currently there are no known adverse risks to a pregnant woman or the developing fetus that are linked with participating in physical activity. However, as pregnancy progresses, the body goes through significant changes such as increased looseness of joints, changes in centre of gravity and an increased resting heart rate. Therefore, modifications to any exercise program need to be considered as the pregnancy continues.

Considerations – while most forms of exercise are safe, there are some general cautions:

  • Avoid raising body temp too high – interestingly adequate hydration, regular exercise and pregnancy combined can all improve a woman’s capacity to dissipate heat.
  • Don’t exercise to the point of exhaustion
  • Avoid exercise if ill or you really don’t have the energy – listen to your body to avoid depleting precious energy reserves
  • Don’t increase the intensity of your exercise whilst pregnant – pregnancy is not a time to try and set a new PB or reach peak fitness!
  • PELVIC FLOOR health is vital. As pregnancy progresses and the pelvic floor muscles come under greater load and stretch, reduce impact to reduce strain on pelvic floor.

METAFIT & the mum to be

In its purest form, Metafit is high intesntiy interval training (HIIT) – pushing yourself to work at 85% max heart rate. It is also bodyweight training, using functional whole body exercises that work joints and muscles through their full range of mobility.

So for a pregnant client, we regress Metafit – reduce the intensity, reduce the impact, modify exercises to accommodate the changes in centre of gravity and of course being prone/supine. Although not really a HIIT session in later pregnancy, Metafit is still a very useful program for the pregnant client as she is completing weight-bearing exercises, working aerobically, and exercising under the supervision of a qualified fitness professional. Effective, efficient, functional training.

Ultimately, exercising whilst pregnant is a personal choice often determined by the health of mother, baby and progression of the pregnancy. Doing any physical activity is better than none. Listen to your body – if it likes what you are doing, keep doing it. If it tells you to slow down, slow down. When in doubt, seek the help of a professional. The goal is for a healthy mum to deliver a healthy bub!

Putting the spring in your step…..and a smile on your face – a little physical activity each day is good for your Heart Body & Soul.

 

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13 Unexpected Benefits of Exercise

Why name a fitness business “Heart Body & Soul”? Because to me, exercise is more than skin deep, it is a way of nourishing your physical body, emotional well-being, and mental health, whilst energising and enlivening your “Heart Body & Soul”.

Most people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course work towards a trim, taut body, but working out has above-the-neck benefits, too. Regardless of age or fitness level studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.

1. Reduce stress. Had a rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost happy chemicals. Huffing & puffing through a 30 minute METAFIT session can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, doctors recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of exercise. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve self-confidence. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth.

4. Enjoy the great outdoors. For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s cycling, tennis, or just a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book an expensive beauty treatment when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevent cognitive decline. It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the brain actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate anxiety. Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Moderate-to-high intensity aerobic exercise (METAFIT, anyone?) can reduce anxiety sensitivity. And we thought HIIT was just a good way to burn calories!

7. Boost brainpower. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (neurogenesis) and improve overall brain performance. Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning.

8. Sharpen memory. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in the hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness (more reason to get kids off iDevices & playing outdoors!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Dodgeball, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9. Help control addiction. The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase relaxation. Ever been guilty of a nanna nap after a long run or metafit session? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11. Get more done. Feeling uninspired at work? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12. Tap into creativity. Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to 2 hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4). Next time you need a burst of creative thinking, lace up the runners for a long walk or run to refresh the body and the brain at the same time.

13. Inspire others. Whether it’s a lunch-time game of soccer, a group metafit session, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Be it inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Exercise can have positive effects far beyond the gym (or metafit session). Gaining self-confidence, getting out of a rut, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

 

 

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