Incirlik keeps moms in shape with Pregnancy PT

Photo By Senior Airman Anthony Sanchelli | Bobbi Cervantez, Health and Wellness Center exercise physiologist, left, demonstrates a stretching technique during a physical training class designed to help pregnant women stay fit during their pregnancy Feb. 17, 2012, at Incirlik Air Base, Turkey. With more than 20 pregnant active-duty members and several spouses at Incirlik, organized pregnancy PT is a welcome resource. According to Air Force Instruction 10-248, AF Fitness Program, pregnant airmen are required to participate in physical activity throughout their pregnancy, if cleared by a physician.  

1, TURKEY

02.17.2012

Story by Senior Airman Marissa Tucker 

39th Air Base Wing

ADANA, Turkey - Ladies wishing to maintain their fitness while expecting can help knock off the unwanted baby weight even before childbirth here during a class designed with them in mind: Pregnancy PT.

The fitness center will kick-off a new pregnancy physical training program Feb. 17, which is open to all pregnant women on base. Bobbi Cervantez, exercise physiologist at the Health and Wellness Center, teaches the class every Friday at 6:30 a.m. and includes light cardio and strength training, which can help prepare them for labor.

"Exercise during pregnancy can make childbirth much easier," Cervantez said. "A steady exercise routine can help with flexibility and is effective in helping the mother maintain her fitness level."

With more than 20 pregnant active-duty members and several spouses at Incirlik, organized pregnancy PT is a welcome resource. According to Air Force Instruction 10-248, Air Force Fitness Program, pregnant airmen are required to participate in physical activity throughout their pregnancy, if cleared by a physician.

A problem that frequently occurs between pregnant airmen and physical training leaders is knowing exactly what the member should and should not do. Attempting to make a pregnant woman work out without proper knowledge on what they should be doing is not an ideal situation for PTLs.

"It seems like some PTLs would rather get in a cage with a lion than have a PT session with a pregnant woman," Cervantez said, "because they don't really know what to do with them."

During pregnancy PT, mamas and their buns can expect to work up a sweat doing cardio and exercises such as lunges or modified push-ups to maintain upper body strength throughout their pregnancy. The mother is never on her back during any exercise and Cervantez ensures participants are in constant motion and monitors all participants to look for signs of stress or fatigue.

"The class is designed for all exercises to be modified according to the participant's need or condition," said Cervantez, who designed the class with military mothers in mind. "We also focus on stretching techniques, because many expectant mothers experience lower back pain."

Cervantez developed the course after attending the Army Pregnancy Postpartum Physical Training Instructors' Class. There, attendees are taught what exercises are safe and effective for both expectant mothers and those in the postpartum stage. The emphasis is on maintaining service member's physical fitness throughout the pregnancy and preparing them to pass their PT test after they give birth.

"We have the Fit Mom Pregnancy Education Class, which is required for active-duty airmen but is open to anyone, and the postpartum class, which shows moms how to safely begin an exercise routine again," Cervantez said.

As a former soldier who separated from the military to pursue her education in exercise science, Cervantez has maintained her dedication to fitness throughout most of her life. After obtaining her degree and certification in exercise physiology, she returned to the armed services as a civilian with a mission to assist service members in achieving fitness excellence.

At the HAWC, she also offers nutrition counseling, fitness improvement classes, running analysis and several other services free of charge to airmen and family members. In some cases, she offers physical training to those with a recent injury or who have certain limitations, including profiles.

The HAWC staff here provides a free body fat analysis by appointment using the Bod Pod machine, which also provides an accurate count of how many calories one should consume each day to either maintain or lose weight. Those looking to begin a new routine are encouraged to visit the HAWC, just to ensure they are not trying to do too much too soon.

"Many people get injured working out because they do not develop a base," Cervantez said. "Trying extreme workouts when you don't exercise regularly usually leads to things like shin splints and pulled muscles."

For more information about pregnancy PT or any other program offered by the HAWC, call DSN 676-4292 or visit their office 7:30 a.m. - 4:30 p.m. Monday through Friday.

• Date Taken: 02.17.2012
• Date Posted: 05.10.2012 03:50
• Story ID: 88205
• Location: 1, TR