Exercising when Pregnant

Exercising when Pregnant

EXERCISING DURING PREGNANCY

Exercising during pregnancy cab be very beneficial if you are conscious of the precautions to take and knowledgeable about the effects that exercise can have on you and your developing baby. Things to avoid –

Avoid overheating
Avoid prolonged exercise. Limit strenuous aerobic exercise to 15mins or less
Stay well hydrated
Limit the amount of exercise you do on your back (as well as doing abdominal exercises)
The only form of resistance training that should be done during pregnancy is low weight, high repetition work
Stop exercises! If at any time during your exercise session you feel very hot, faint, dizzy, short of breath, experience vaginal bleeding, have palpitations, blurred vision, disorientation, or severe or continuous headaches stop immediately.
Aerobic Exercises
Aerobic exercises like walking, swimming and cycling call on the large muscles in your legs to carry your body through the movements. It is recommended that these are safe and effective exercises for maintaining good health and fitness during pregnancy. To increase the amount of work you ask of your legs during these types of activities, try walking uphill, doing extra kicks in the pool or increasing your cycle resistance. Be careful not to let your heart rate get over 140 beats per minute or you could overheat and deprive your baby of fully-oxygenated blood.
Yoga
Yoga offers a relaxing, yet challenging workout. Perform Kegel Exercises. These exercises are useful for strengthening the pelvic floor muscles, aiding in your recovery from labour and delivery and helping to avoid stress. While seated or lying down, pretend that you are trying to stop yourself from urinating. The small muscles you are squeezing are your pelvic floor muscles. Hold each contraction for 10-15 seconds and repeat at least ten times.
Water-based exercises
Water-based exercises are one of the best forms of exercise during pregnancy. Because water supports body weight, problems with balance and co-ordination are eliminated. The mothers prone body position also promotes optimal blood flow to the fetus.
Weight Trainig
You can safely weight train during pregnancy with a few modifications to your routine. First, you must lift lighter weights than you did before pregnancy. Hormone changes loosen your joints and make you more prone to injury. Second, you must do more reps to make up for using less weight. For example, if you previous did eight to 10 reps on the leg press at 100 lbs., during pregnancy, you’d do 12 to 15 reps at 50 lbs. and maybe an extra set if you feel you need it. Try leg curls, leg presses, calf raises and leg extensions. Have a friend or fitness coach act as a spot in case you feel unsteady to take on too much weight.

WORK OUT – Lower Body

Fitball Squats

   – 2

      20

Side Lying Leg Raises

– 2

20

Hold the last lift for 20 secs each side

Hip Lifts

– 2

20

Squeeze your gluts at every lift

Walking Lunges or Step Up Lunges

– 2

20

Use light dumbbells at the same time

Calf Raises

– 2

20

Pelvic Tilt

-2

10

WORK OUT – Upper Body

Punching with Weights – Straight

   – 2  

     1min   

Bicep Curls

– 2

20

Tricep Extensions

– 2

20

Lateral Raises – Front and Side

– 2

20

Chest Press

– 2

20

Shoulder Rolls

-2

20

Punching with Weights – Vertical

-2

1min

 

Good Luck and remember to always consult your doctors before you start any fitness routine – Cheers Sam