There are many advantages of exercising throughout pregnancy, but before you start training, you must ensure you have clearance, to start any sort of exercise program, from your Gynecologist or health care provider.
After receiving the “go ahead” from your Gynecologist, the next questions you need answers for are whether the trainer/ gym instructor is qualified to train pregnant women? Ask to see the certifications. If planning to train yourself without guidance from a personal trainer; know what exercises can and cannot be performed during pregnancy? For example, any high impact training, exercises with hands over head (this movement increases heart rate), or any exercises which require you to hold your breath, should all NOT be performed while pregnant.
I usually encourage pregnant ladies, who wish to train, to invest in a heart rate monitor. This is so that their heart rate can be carefully monitored; raising the heart rate above a certain level could possibly cause complications with the pregnancy. I recommend comfortable gym clothes, generally loose-fitting, and a supportive gym bra is a must-have! It is vital you have well-fitting shoes, preferably good quality sports shoes.
Points to keep in mind
© During the first trimester, your energy levels could drop drastically. You may feel extremely tired and possibly suffer from morning sickness (or like myself – “all day sickness!”). Please be patient and kind to yourself.
© Remember that this fitness journey is not one of weight loss or muscle gain, you are doing it to stay fit, and healthy, so 20-30 minutes 3 times a week is perfect.
Physical exercise during pregnancy may help with some common discomforts of pregnancy and even help prepare your body for labour and delivery. Some studies have shown that maintaining fitness through pregnancy can reduce backache, constipation, bloating, and swelling. Exercise during pregnancy may also improve your mood, help boost energy levels, and may even make the journey to “get your body back” after pregnancy a little easier.
Suggestions on which exercises one can do:
Some great group classes I recommend are Yoga and Pilates. These classes can help to stretch the lower back and strengthen the core muscles.
Another excellent activity to do is swimming. Due to the buoyancy of the water, swimming; especially later on in pregnancy, eases off the strain often experienced with increased pregnancy weight.
Just walk! Walking is a fantastic full-body and cardiovascular workout.
Great general gym exercises I often do with clients include;
Kegel exercises – to strengthen the pelvic floor muscles which weaken during pregnancy
Squats- maintain strength in the hips, glutes, core and pelvic floor muscles
Pelvic tilts- great for keeping the abs strong and to relieve lower back pain
Here are some of the best stretches I have found to help my mommy-to-be clients:
Cobblers pose – to stretch the inner thigh and groin area
Cat stretch – loosens the spine and stretches the abdominal muscles
Hamstring stretch – to stretch hamstrings and lower back
BE SURE TO REMEMBER!
Stay hydrated throughout your pregnancy, especially during training.
Eat healthily and ensure you are taking in, sufficient calories to meet the needs of your pregnancy as well as your exercise program.
After performing any sort of exercises on the floor, get up slowly to prevent dizziness
Consult your Gynecologist immediately should you feel ill, feel any sort of pain or discomfort, or experience anything “out of the norm”.
Posted on behalf of Sheree from LMA Fitness: found here
Feel free to post your questions and views in the comments section below, Sheree is available to respond to you.