Q. What is Strollertime?
A. Strollertime is a Stroller Fitness Class like those seen on CNN, The
Today Show, Good Morning America, in Fit Pregnancy and Parents Magazines,
and in articles in newspapers throughout the country - in a Video and Audio
format you can do when and where it is convenient for you! It provides
cardiovascular, strengthening, flexibility, and relaxation for a complete
workout. You will begin with a 15 or 30 minute power walk with your baby in
his/her stroller, and then return home for full body toning, stretch, and
relaxation following the video. The entire program was developed with your
baby in mind, and will keep your baby stimulated and entertained so that you
can focus on exercise and having fun with your baby.
Q. What do I need?
A. You will need a sturdy stroller, good walking or running shoes, a
supportive bra, especially if you are nursing, a portable cassette or CD
player, and 2 to 5 pound hand weights. We also recommend sunscreen and/or a
hat for you and your baby, and water.
Q. What can I expect during the workout?
A. You can expect a fun an challenging workout that includes 15 or 30
minutes of cardio vascular exercise, 20 minutes of muscle strengthening, and
5 minutes of full body stretching and relaxation. The video includes
animated graphics and a baby video during the last 5 minutes to keep your
baby engaged so that you can focus on the exercises.
Q. How old should my baby be?
A. Strollertime was designed with babies 6 weeks to 48 months old in
mind. You can continue with this program for as long as your child will
remain seated in a stroller for 30 minutes. This is not a postpartum workout
and should not be started until you receive clearance from your healthcare
provider after giving birth - normally at 6 weeks for a vaginal delivery and
8 weeks for a cesarean. It is wise to get permission from your doctor before
beginning this or any exercise program.
Q. Do I need a special type of stroller?
A. For proper form we suggest a stroller that can be pushed comfortably
without having to stoop or bend forward to push it. Some of the "umbrella"
type strollers on the market have handles that are too low to be pushed with
correct form. Your elbows should bend at the elbow about 115 degrees when
pushing your stroller in order to have the correct walking posture. Your
stroller must have adequate straps to hold your baby securely in place - use
them. Otherwise, a 3 wheeled all terrain stroller, or a 4 wheeled stroller
will work.
Q. Will I be lifting using my baby as resistance during the workout?
A. No and maybe. The muscle strengthening portion of the workout was
designed to target every major muscle group for full body toning. Babies are
simply too heavy to work certain muscle groups safely and effectively.
However during the exercises where there is a modification that can be done
safely while holding your baby, we demonstrate the proper form for doing so.
This program was tested on hundreds of babies before production ever began.
We found that largely babies are perfectly content to be out and about
during the stroller ride, and are capable of self entertainment for the 20
minutes of muscle strengthening. The 5 minute stretch and relaxation
portions of the video are set to a compelling underwater video for baby,
which allows you to focus on completing your workout. Of course all babies
are unique and you will need to experiment to find out what works for you
and your baby. During the instructional portion of the video we offer 20
suggestions for keeping your baby content both during your power walk and
during the muscle strengthening portions of the workout.
Q. I have not exercised in a long time, will Strollertime be too hard
for me?
A. When beginning a new exercise program start slowly and do only what
you can. If you become fatigued, you can slow down the pace, but try not to
stop completely. Strollertime offers a 15 minute power walk to help you
build your endurance and the video demonstrates modifications for beginners.
Once you build your strength and stamina, you can increase the number of
repetitions and/or increase the amount of weight you lift.
Q. What if it is too hot or cold outside, or if it is raining or
snowing?
A. During inclement weather, the power walk portion of the workout can be
taken to an indoor venue such as a mall, or gymnasium open to the public,
and then you can return home for toning. Alternatively you can do just the
toning portion of the video on certain days or you can complete the walk on
a home treadmill while baby naps.
Q What if my baby fusses?
A. Your baby's enjoyment during Strollertime is our number 2 priority
(following safety)!! If your baby fusses we encourage you to interact with
her. There are many exercises that can be done safely while holding your
baby (we'll show you which ones and how to do them correctly). When it isn't
safe, you can either let the tape roll while you interact with your baby,
and catch these exercises the next time through. Or you can pause the tape
while you interact with your baby. A particularly effective technique is to
reserve a few favorite toys for use only during this time. It is also
helpful to make sure your baby is not overtired, thirsty, hungry, or wet.
The best advice we can offer is to stay flexible -- some days it may not
work for your baby, try again the next day.
Q. What topics does Dr. Gina M. Dado discuss?
A. Dr. Dado gives useful information to new moms on such topics as
exercising while nursing, setting realistic expectations, achieving balance
as a new mom, the importance of your health and happiness to the entire
family, and the importance of proper nutrition during this time.
Q. How often should I exercise?
A. Ideally you should get at least 30 minutes of cardiovascular exercise
3 to 4 times per week, and your fitness program should include strength
training and flexibility (stretching).
Q. Is Strollertime safe while nursing?
A. Typically it is safe to exercise while nursing as long as you are
getting the proper nutrients and drinking plenty of water to maintain
lactation. It is also important to get plenty of rest if you are lactating.
Exercise has been known to increase energy and help you get better sleep
during the reduced number of hours you sleep once you have a new baby. Each
woman needs to monitor her milk supply to determine if she is overdoing it,
and discuss this important issue with your doctor or lactation consultant.
