Training whilst pregnant, and exercises during your pregnancy

TRAINING WHILST PREGNANT

training advice for mums to be Research has shown the following benefits from exercising whilst pregnant:

Greater ability to handle the discomforts of pregnancy and labor.
Easier to get back into shape and regain you're normal weight after pregnancy.
Fewer caesarian surgeries, and less likely to require epidural analgesia.
Faster labor, with less need for induction with pitocin.
A more positive, healthier feeling pregnancy.

With exercise improving your muscle tone, strength and endurance, woman who train regularly throughout their pregnancy are greater prepared for the physical stress that carrying a baby and labor produce.

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GUIDELINES
Certain medical conditions might need special attention or limited exercise.

Pre term rupture of membranes.
Pregnancy induced hypertension (high blood pressure).
Persistent second or third trimester bleeding.
History of several miscarriages or premature labor.
Poor fetal growth.
History of Incompetent Cervix.
Muscle or joint problems.
Multiple birth pregnancy.
Heart Disease
Low Back Pain / Sciatica

After you have the all clear from your doctor to exercise, the following guidelines will hopefully help prepare you for your pregnancy.

Drink plenty of fluids, before, during and after any exercise; be careful not to get overheated especially during your first trimester and in warm humid conditions. Exercise causes sweat, the bodies natural way of cooling down, remember your baby has no way to cool down, so drinking fluid is vital, even during swimming sessions, when you obviously don't realize that you're sweating.
Always include a warm-up and cool down during your exercise, with gentle stretching, and relaxation breathing techniques.
For woman who trained prior to pregnancy, regular exercise is preferable to sporadic exercise, ideally 3 times per week. Varied research has suggested that woman who have not exercised previously should not begin to after 26 weeks gestation due to the development of the placenta.
Avoid any form of exercise that may cause you to lose your balance, especially in the third trimester. Sports with a high risk of hard falls, such as skiing or basketball should be off limits. Likewise any walking or outdoor activity should be performed on flat uneven ground.
Dress wearing loose fitting clothing, with a good support bra, and comfortable non slip supportive shoes.
Don't exercise flat on your back in the supine position after your first trimester, as your uterus would have grown out of your pelvis, and the weight of it, when you are on your back reduces your blood and oxygen flow to your baby due to depressing the vena cava.
During aerobic exercise, you will have less oxygen available for yourself, so lower the intensity of your normal routine. Monitor your heart rate regularly to avoid exercising to exhaustion and slow down if you can't hold a conversation comfortably.
Stop exercising immediately if you have any of the following; vaginal bleeding or fluid leaking, contractions, light-headed or feeling faint, shortness of breath, dizziness and nauseated.
Avoid bouncing and jerking exercises, and deep knee bends, as your joints are more prone to injury because of the pregnancy hormone relaxin, which softens ligaments and tendons to allow your bones to spread for the birth of your baby.
Your metabolism speeds up during pregnancy so remember to eat a well balanced diet with an additional 300 calories a day.

EXERCISES

A number of health clubs now offer their members pre / post Natal classes. These can be a good in both learning correct exercise techniques from a qualified fitness instructor, and also meeting new moms to be.

Weight bearing exercises, such as walking, aerobics, steppers have a much better effect on easing pregnancy discomforts and complaints than non weight bearing exercises such as swimming and cycling.

Weight training for the upper body will help improve the muscle tone, however avoid exercises that place strain on your lower back, and lifting the weights above head height. If you're used to lifting weights, concentrate on good technique, reducing both the weight and reps, but increase the sets, making sure you avoid over exertion. If you have no experience with weights, seek guidance from a qualified professional.

During pregnancy both your heart rate (15 beats per minute) blood volume (40 %) and respiratory rate are increased. This enables a greater flow of nutrients and oxygen to be supplied to the developing foetus.

This in turn reduces the amount of oxygen and blood flow for the mom to be to use during the initial phase of exercise, and can cause dizziness, therefore any exercise should have a gradual increase in effort.

Whilst exercising blood is transferred to working muscles, therefore any over exertion will transfer the nutrients carried within the blood away from the developing foetus.

Remember to know your limits, and don't get carried away with your workout, especially if you train regularly and have a competitive streak.

GETTING BACK INTO SHAPE AFTER BIRTH

Listen to your body, generally you will need 4 - 6 weeks postpartum for a vaginal birth, and 6 - 8 weeks for a surgical birth.

Getting back into shape, or returning back to your pre pregnancy weight will depend greatly on the amount of exercise that you have done both prior and during your pregnancy.

For those that are used to exercise, start back gradually at your own pace with the exercises that you like, stopping immediately if you feel any pain or discomfort.

Again a number of gyms offer post natal class's, these are an excellent way to learn how to get back into shape and meet new mums.

Serious about your fitness, there are currently over 1,500 different exercises with new training programs added each week within our members area.

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Pregnancy exercises	Fitness	Test your fitness