Guidelines For Weight Training Throughout Pregnancy
There was a time when it was considered that pregnant women required plenty of bed rest with as little movement as possible and any form of exercise, even walking, was seen as the ultimate sin. However, nowadays, it has been shown that exercise, such as weight training, can actually be beneficial to both mother and child.
In this article, we will be discussing a few safe weight training methods you can use during your pregnancy to sculpt your body and stay fit.
One thing you should always watch for during your pregnancy is your breathing, irrespective of the type of exercise you are doing. This is extremely important when you are pregnant, even if it does bare remembering at other times too. First off, you should avoid intense exercise that leaves you out of breath. This means it’s best to limit cardio exercises to moderate levels and lift lighter weights than you can handle. If you are breathing too hard, this can lead to undue pressure on your abdominal area and restrict the oxygen flow to the fetus. At this time, your goal should only be to stay fit and not improve your aerobic capacity. You need to avoid doing too much and straining yourself and the general rule is to ensure that your breathing is level when you exercise.
Exercise can be very beneficial during pregnancy but there are certain movements and positions to avoid. Don’t do exercises that require you to bend from the hips and don’t lift weights over your head. Don’t do over head presses, for example, if you’re lifting weights while pregnant. You should also avoid doing exercises that target the abdominal region. Exercises where you’re lying flat on your stomach or back are also good ones to avoid. This may make it sound like you can’t do anything, but there are actually many exercises you can do while standing or seated and that are safe to do during pregnancy.
How often to exercise during pregnancy is a common question. Your doctor can help you figure this out as there are several factors to consider. Your exercise habits prior to pregnancy do play a large role, however. Starting a vigorous program now if you didn’t exercise before your pregnancy is not a good idea. However, if you had a consistent routine before, you may only need to modify it now. While you need to consider how you feel, a good routine would be three workouts a week that combine light stretching, cardio, and strength training.
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