Low Intensity Interval Training or LIIT is a performance based training method Pronatal developed as an option in preparing pregnant people for labor. It’s a circuit style of training that balances and ensures low to moderate exercise with labor specific rest. 

When I’ve utilized this form of training with people I’ve trained, we’ve done 1-3 exercises that are functional to her current size, energy per trimester and level of fitness. Then, recover or rest in 1-3 different birth positions. 

The concept behind this training is that it emulates the contraction cycles. So the activity gets her heart rate going anywhere from 60%-80%, or on a scale from 1-10, to an 8 - no higher (10 being the most intense). The rest position takes her heart rate down while she focuses on her connection breath, or breath from her diaphragm and pelvis where she inhales to inflate diaphragm and pelvis and exhales to draw pelvis muscles up and in.

In the third trimester, or in the birth prep stage, she may begin relaxing her pelvic floor during the rest phase instead of drawing in. So, inhaling to inflate the diaphragm and pelvis and exhales to relax pelvis muscles as if sitting on the toilet. This is push prep.

At any time of this training, people are welcome to stop. We want to watch out for any lightheadedness, vaginal leaking at any point, or desire to straight up stop and focus on other things. 

When intensity increases, rest increases.

• Foundation Stage: 1:2 work-to-rest ratio while client is learning

• Strength Stage: 1:3 ratio due to higher intensities

• Birth Prep Stage: 1:1 ratio due to build endurance for Stage 1 labor

So, work intervals are from 30-60 seconds and rest is between 60-45 seconds. 

More advanced people may do longer exercise time intervals and shorter rests for 3-4 rounds, whereas more novice exercisers may do shorter exercise time intervals and longer rest for 5 rounds. 

Remember this is an optional way to exercise postnatal and can be done in addition to strength training. 

For questions feel free to contact Brie!