Wednesday, September 21, 2016

FAQ #2

How many sets and reps should I do?
During pregnancy and when we are easing back into fitness, it is advised that we focus on muscular 'endurance'. Generally speaking, this is 2-3 sets of 10-16 repetitions.  But...there is more to it then that. 

Think of the 10-16 reps as a window and ask yourself these questions as you go along:

Am I breathing well?
How is my form?
Do I have any joint-associated  pain?
How many more could I do well?

You want to stop on this side of your edge.  In other words, your last rep should meet all of the above criteria.  This is not the time to push through for one more rep. The last thing a mom-to-be or a new mom needs is an injury....especially a preventable one.

You'll sometimes hear a Fit 4 Two instructor say things like "Zero to four more." or "How many more can you do well?" or "Muscle fatigue is normal.  Joint and back pain is not normal." You might notice that we look around the room as much as we count reps.  We are looking for good form and healthy breathing.  These are some of the ways that we keep you safe and help you to get to know your body.

On a related note...if you find that you can do 3 sets of 16 reps no problem...your resistance is likely too low. To be are wasting your time.  It is probably time to increase your resistance. Moms need muscles. 

No comments:

Post a Comment

Share your thoughts here: