I am starting a HIIT class for moms? I am planning on doing timed intervals and running through a series of exercises, ie. push ups, burpees, jump squats, etc. but I need a pocket full of modification exercises for those that may have need injuries or just getting back to exercise after having a baby. Any ideas????
There are a few on-line pre/post natal classes you can take, a couple offered through IDEA, that would provide you with the additional information on modifications for both pre and post natal clients. As many others have stated, due to hormone fluctuations, sleep deprivation, breast feeding, complications from birth, type of birth, etc, certain exercises may be a too difficult or contraindicated. Make sure you have liability and emergency contact forms for all participants and that your certification allows you to work with this special population. You’ll also want to ensure that everyone has received doctor’s approval to exercise if they’ve recently had a baby.
I always show the exercise and then show a modification if the exercise is too difficult, as well as if it is too easy. Then they can choose their own intensity. In moms that are currently pregnant, at different points in their pregnancy, we start eliminating certain exercises (twisting, anything on their back or stomach, etc). I also make sure there are numberous stops for water and for them to catch their breath. Remember, this population is returning to fitness, so their needs are different.
Good luck! Its great to see the changes these moms make!
Hello Jenn Peterson,
I like to go into a class with the basic moves and more advanced at the ready. The fun part is being challenged to think on our feet during classes to help everyone in their own fitness level.
The new mother feels motivated to run and jump until the body says differently; go with the flow and have fun.
I notices that you are or were previously certified through the ACSM. The ACSM provides a lot of good evidence-based scientific research on your question.
Have you ever considered using their research to locate your answer. Somehow, I feel it would serve you much better than any one of us giving you the answer.
I wish you the best on with your boot camps.