What is Labor Training and Why is it Necessary?

MY WORKOUTS:  My workouts have been pretty good!  I don’t do long high intensity intervals (working above my Lactic Threshold for longer than 3 minutes at a time) any longer but so far that’s been my only modification. I am still comfortably using 20-30 pound dumbbells for all of my HIIT style workouts for all muscle groups and expect for this to continue my whole pregnancy. My favorite thing to do right now are sprints.  30-60 seconds on 30-60 seconds off are my JAM right now and I’m feeling stronger than ever with these.  Still able to reach 12.0MPH plus an incline 1-6% is still totally doable for me.  This is great bc its a perfect way to labor train (contraction specific bursts) This is taking your perceived exertion to a 7-9 out of a scale of 1-10 (10 being you absolutely can not give any more you are at 100% effort).  When I do HIIT on the treadmill my CSB (contraction specific bursts) I take it to a 9 out of 10 which for me brings my heart rate well into the 170’s-180 BPM.  This being because of my fitness level and the fact that I feel totally 100% comfortable with working out at this level.  My doctor is 100% on board with this and knows exactly how hard I work out and encourages me to continue for as long as I am capable.  You can still get the same benefits of labor training by only going to a 7 out of 10, but you really do need to reach at least a 7 to get these benefits shared in this post.

WHAT IS LABOR TRAINING? 

Labor Training is the best way for you and baby to prepare for the stress that will out on both of you during labor. Through exercise (CSB aka harder working intervals) you will challenge your body’s physiology to mimic labor contractions. This prepares your body and the baby’s body (mentally and physically) for baby pushin’ time.

STEPS OF LABOR TRAINING: 

1. CHALLENGE YOUR BREATHING RATE:  Doing so will condition you for labor! View your delivery as a workout.  If you are used to working intervals (stressing your body, then recovering), contractions will be easier for you to handle and work through.

2. CONTRACTION SPECIFIC BURSTS: Since these are supposed to mimic the real contractions you will experience during labor, your intervals or CSB should last for the length average contractions will last (usually between 30-90 seconds).

3. REST PERIODS: Just like during labor, you will get rest in-betweeen contractions, so you want to do that same thing in your workouts. After a higher intensity interval, rest, breathe, and recover.  Mental imagery can be incorporated here as well.  During your recoveries, picture every part of your body and your baby’s body recovering from this interval or contraction. Relax your body, relax your muscles, and picture it all happening. Imagine your labor and delivery going exactly how you want it.  Your baby is perfect and is delivered with ease.   Your labor is smooth, quick, and healthy. Remember your thoughts create reality!

HOW TO LABOR TRAIN: 

Cardio machines work well for this! Jump on your cardio machine of choice and set your intervals 30-90 seconds of 70-90% effort followed by 30-90 seconds of slow moving recovery practicing that mental imagery (and belly breathing).

Many other exercises with or without weights can work well for labor training.  Burpees for example can work well!  As you get later in your pregnancy it gets uncomfortable for some to continue exercises like Burpees, so opting for that cardio option might be the best bet.

Preparing for labor is so important and overlooked by many expecting Moms and sometimes unfortunately doctors as well.  The best thing you can do is educate yourself on all the benefits of at least moderate exercise during pregnancy by reading new studies, articles, and books (such as Dr. James Clapp Book “Exercising through your pregnancy” volume 1 and or 2).

Having to have the doctors intervene in the delivery room with potentially harmful medicines such as pitocin along with suction (vacuum), forceps, c-section is potentially dangerous for you and baby. Educating yourself on these common interventions is super important.  Something as simple as moderate exercise WILL lower your chances of having to have ANY of those interventions in your delivery room.

BENEFITS FOR YOU: Research has proven that working out moderately during pregnancy has been proven to:

– Lower risk for Gestational Diabetes

– Lower risk of a c-section

– Speed up labor

– Prevents excess weight gain during pregnancy (duh’s)

– Less maternal labor pain

– Less maternal pregnancy discomfort

– AND SO MUCH MORE!

BENEFITS FOR BABY: Research has proven the following benefits that exercising moms can give their unborn children:

– Increased physical health scores, immediately upon birth and lasting into adulthood

– Increased intelligence scores for life

– Increased confidence & ability to self-soothe

– Fewer fetal interventions

– Fewer complications

– Infants of exercising women do significantly better on the Bayley Scales of Infant Development (BSID) which are used to diagnose infants for cognitive, motor, and behavioral development.

– Studies show babies born of exercising women do better on standardized intelligence, general intelligence, and oral language tests at one year of age and after.

– Even five years after birth, children of women who exercised were in better shape than children of mothers who did not exercise.

(Research sited from Dr. Clapps 10 years of studying exercising through pregnancy)  Note that Dr. Clapps research came from women who were doing MORE than just walking during their pregnancies.

Written by Nancy Anderson, Certified Pre & Post Natal Specialist and CPT with a Master’s Degree in Exercise Science and over 8 years of experience in the field.