Training For the Sport of Motherhood
Jillian Michaels adopting a kid from the Congo might be the scariest news I’ve heard in a while… When it comes to moms in training, I’d rather turn to someone like Ilene Bergelson for advice.
You may recall Ilene’s past posts on peri-natal core training here and here; now, she’s back to share her philosophies on training to keep up with a growing child.
Ilene will be giving a workshop on June 17th at FPTI in NYC called Training For the Sport of Motherhood. Here’s a brief glimpse of what she’ll be covering (fast forward to about the 1:30 mark, in particular):
The EARLY BIRD DISCOUNT ENDS Wednesday, May 18th, so be sure to sign up soon if you plan on attending. And if you can’t make it, stay tuned for some great information. There will be more to come, but since I promised my good friend and new mom Wendy some expert training tips, here’s a little Q&A to start:
Q: Many moms-to-be (and even some trainers) make the mistake of only focusing on core and pelvic floor training to address the additional needs of pregnancy. While this is undeniably a crucial part of programming for any pregnant woman, in just a few months, moms-to-be will have to constantly lift and carry a rapidly growing child (talk about progressive overload!). I know you pay specific attention to addressing these and other baby-related activities; what movements should expecting parents do to prepare (dads and anyone else involved in raising the child will probably have to perform these same tasks too!)? Can these moves be applied to non-parents to improve performance of other ADLs?
A: Let’s start with the first point you raise. Conditioning the pelvic floor (and the rest of the core) is an important component for virtually any exercise program, and especially so for moms. This is because pregnancy places a significant increase in demand on this entire area and its structures. In fact, even with all the emphasis some exercisers (and their fitness pros) place on pelvic floor conditioning, it’s usually still lacking in some way; often the only emphasis is on engagement – which leaves recovery (another essential component) ignored. But that’s another discussion!
Regarding programming for daily life, the rigors of motherhood don’t end with the delivery, so neither should a well-conceived peri-natal exercise program. The concept of sport-specific training for parenthood drove me to create programs (and educational courses that approach program design) with specificity – that’s why I call them “Training for the Sport of Motherhood.”
Anyone who cares for children can count on doings lots of “sport-specific” versions of carrying, lifting, bending, gait patterns (crawling, etc.), and cognitively challenging events. Let’s take carrying as an example: Typical “mom carries” include cradle-style in the arms (breastfeeding, etc.), over the shoulders, on one shoulder (at the anterior-superior shoulder girdle), on the hip and at the chest, among others.
Considerations for motherhood-specific carrying include extrinsic loads that:
- are easily dropped (e.g., baby blankets, towels, bottles and pacifiers)
- are bulky, heavy and/or asymmetrical (e.g., strollers, car seats, carriers and diaper bags)
While many of the adaptations we make in a mom-to-be’s program will be for actions that the father will also perform, he will experience them differently because his structure is different. For a father, the likely challenge will be the complexity of the load and conditions, rather than the weight itself.
To address the final part of your question, there’s plenty of crossover for non-parents. For instance, a parent might perform lifts and carries to prepare for lifting a stroller up and down a few steps – with baby inside! But this is very similar to moving a chair or bringing a bulky package onto a landing and into the home – something virtually everyone needs to do.
Great points, Ilene.
Stay tuned for more great tips on training for parenthood!
Filed under: education events, exercise programs, interviews
