JOINT BASE SAN ANTONIO-LACKLAND, Texas –
Expectant active-duty mothers looking for a smoother child delivery might be in luck.
Warhawk Health and Wellness Center exercise physiologist Claudia Holtz instructs a fit pregnancy class Monday through Friday from 6:30-7:30 a.m. The one-hour class helps expectant mothers to stay in shape and to help them efficiently pass their fitness assessment test six months after delivery.
"(Expectant mothers) will be able to tolerate their whole labor," Holtz said. "They will be fit enough to where they won't get tired as fast while delivering the baby.
"Their energy levels are high so they're stronger. Metabolism is up because their eating habits should be good," said Holtz on some of the benefits from the class.
A high energy level could make it easier for expectants to carry their babies.
"They wouldn't get as many back pains," Holtz said. "Flexibility would be good because they won't get tight spots and cramping."
Students do cardiovascular exercise, along with circuit and strength training, daily to get their pregnant bodies fit.
"We do abs, upper and lower body exercises, free weights, machine weights, and stability balls," Holtz said.
Students also work on their glutes, back, and shoulder muscles.
Before beginning the fit pregnancy class, Holtz requires her students, specifically first-time mothers, to take an educational nutrition class. The class assists them in understanding calorie intake and the importance of keeping body fat down.
To lower body fat, Holtz advises expectant mothers to obtain 400 extra calories more than their pre-pregnancy calorie intake if exercising. If not active, they should intake about 300 more calories than before they were pregnant.
She also recommends they eat grains, fruits and vegetables because they may aid in birth defect prevention.
"I know it's hard to not crave and not be able to eat something that is not good, but it is okay occasionally like with any weight loss or diet program," Holtz said.
She said pregnancy is not the right time to be on a diet program.
"It is not time to lose weight and starve themselves because they are afraid to get bigger," Holtz said. "If expectant mothers do get gestational diabetes, we make sure they keep a record of what they eat."