Training while pregnant thus helps you to be more prepared for the physical stresses of carrying a baby and labour. However, inappropriate exercise can be harmful for the mother or baby, so be sure to get your doctor or midwife's approval before beginning an exercise program.

GUIDELINES

Certain medical conditions might need special attention or limit exercise.

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

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

Drink plenty of fluids, before, during and after any exercise, and avoid overheating. If your core body temperature rises, your baby has no way to cool down, so drinking fluid is vital, even when swimming, when you might not realize that you're sweating.
Be sure to always warm-up and cool down - gentle stretching, and relaxation breathing are perfect at the end of a session.
If you are used to exercising regularly, it's better to remain consistent throughout your pregnancy. However, for those who don't normally exercise, beginning an exercise program after more than 26 weeks of your pregnancy is not recommended.
Avoid any exercise that may cause you to lose your balance, such as skiing or basketball. This becomes particularly crucial in the third trimester. Ensure that any walking or outdoor activity is on flat, even ground.
Wear loose fitting clothing, a good support bra, and comfortable non slip supportive shoes.
Past the first trimester, avoid exercising flat on your back - the weight of your uterus reduces the blood and oxygen flow to your baby.
During aerobic exercise, you will find that you have less oxygen available, 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 or nausea.
Avoid bouncing and jerking exercises, and deep knee bends, as your joints are more prone to injury - during pregnancy the body releases the hormone relaxin, which softens ligaments and tendons to allow your pelvic 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

Many health clubs now offer both pre and post Natal classes. These can be a good way to learn correct exercise techniques from a qualified fitness instructor, and also meet other mums-to-be.

Weight bearing exercises, such as walking, aerobics, and 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, but you should avoid exercises that place strain on your lower back, or those that involve lifting weights above head height. Concentrate on using good technique, reducing both the weight and reps to ensure that you avoid over-exertion. If you have no experience with weights, seek guidance from a qualified professional.

During pregnancy your heart rate, blood volume, and respiratory rate all increase. This enables a greater flow of nutrients and oxygen to be supplied to the developing foetus.

This can reduce the amount of oxygen and blood flow available during the initial phase of exercise, and can cause dizziness. Therefore any exercise should have a gradual increase in effort.

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

GETTING BACK INTO SHAPE AFTER BIRTH

It's crucial to listen to your body. You will generally need 4 - 6 weeks postpartum for a vaginal birth, and 6 - 8 weeks for a surgical birth, before resuming exercise.

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

Start back gradually at your own pace, stopping immediately if you feel any pain or discomfort.

Look for clubs that offer post-natal classes - you'll not only learn how to get back into shape, you'll also meet other new mums.

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