Pregnancy planning and exercise
The best time to start planning your health, weight and exercise program is the same time you start planning your pregnancy; Having a strong, fit, and healthy body will not only prepare you for the strength and stamina needed during pregnancy, but it will also increase your chances of conception and an easier pregnancy, labor, and birth.
The other reason to start your health, weight, and exercise program before conception is that pregnancy is not the time to start anything new, as it can cause unwanted stress for you and your baby. Any activity you are doing in the 6 months leading up to your pregnancy is generally fine to continue through the term of your pregnancy, however a visit to your doctor or obstetrician is always recommended to discuss the adequacy of your activities and intensity at the time of pregnancy. that you must be coached through the different stages of your pregnancy.
The American College of Obstetricians now recommends strength training and has been associated with:
- facilitating pregnancy
- Helping to avoid weight gain
- Decreased labor time
- Facilitating labor
- Faster recovery after birth.
- Reduces tiredness
- Better control over fluctuations in body fat
- Increased strength to perform daily activities during and after pregnancy
- Strength to cope with the lifestyle changes of a new baby
Exercising during pregnancy
Regular exercise during pregnancy will provide you with many benefits compared to the alternative: a sedentary pregnancy! Staying fit and active during pregnancy will help prepare your body for the intensity of labor, help you cope with the physically demanding challenges that motherhood brings, and help you reach your pre-pregnancy weight much further. Quick. .
The types of exercise you choose before pregnancy and during your pregnancy should depend on the types of exercise you enjoy doing; If you don’t enjoy what you’re doing, you probably won’t stick with it for long, especially if you’re planning for the 6 months before your pregnancy and the 9 months after.
Exercises could include:
- Aqua aerobics or swimming
- Walking
- Yoga, Pilates or stretching
- Dancing
- Cycling (on a stationary bike once pregnant)
- exercise classes for pregnant women
- strength training
Personal Training and Pregnancy
A great way to stay motivated during your exercise program and make sure you’re doing what’s best for your body throughout your journey is to find a personal trainer who has experience working out during pregnancy.
The advantages of using a personal trainer are many, as they will be aware of safety considerations for you and your baby, as well as correct technique, nutrition, proper and practical exercise in preparation for childbirth, and of course, support and encouragement!
In particular, the benefits of having a personal trainer is starting a supervised strength-training program in the six months before your planned pregnancy (and in my experience, healthy clients planning a pregnancy certainly get pregnant quickly).
Safety Considerations for Exercise During Pregnancy
To make sure your exercise program provides you with all the wonderful benefits described above, you’ll also need to ensure the safety of you and your baby, so here’s a list of safety considerations to keep in mind; And remember to always talk to your doctor or obstetrician if you’re not sure.
1. Avoid overheating. Your growing baby does not have the same ability to dissipate heat as you do. To avoid overheating:
- Avoid prolonged exercise.
- Stay well hydrated.
- Don’t use sweating as an indicator of how hot you may be.
- Avoid exercising on hot, humid days. Use fans during hot weather.
- Wear light, loose-fitting clothing. Cotton is the best.
2. Avoid saunas and steam rooms at all times during pregnancy.
3. Avoid high intensity exercise. Studies have indicated that when the mother’s heart rate is maintained in the range of approximately 140 bpm, the fetus does not have abnormal responses. To keep exercise intensity at a safe level, follow these guidelines:
- Change from an intermediate or advanced aerobics program to a lighter pace program.
- Learn to measure your heart rate and monitor it regularly.
- Be realistic about the need to exercise in moderation.
- Do a long cool down after the aerobic part of the workout.
4. Avoid frequent and prolonged exercise after the 28th week of your pregnancy.
5. Limit the amount of exercise you do lying on your back. This is of particular concern starting in the second quarter.
6. Avoid using dumbbells weighing more than 0.5 kg during aerobics classes.
7. Perform pelvic floor exercises (Kegels).
8. Wear a good support bra.
9. Avoid quick changes of direction and use extreme caution if you are doing Step exercise classes.
10. Stretch gently.
11. Eat a light snack about 2 hours before exercise and bring a small box of fruit juice to your workout.
12 Stop the exercise: if at any time during your exercise session you feel very hot, faint, dizzy, short of breath, experience vaginal bleeding, palpitations, blurred vision, or severe or continuous headaches – stop immediately . It is also important to stop if you experience lower abdominal pain, tightness or cramping, back pain, or pubic pain. If you experience any of these symptoms, see your obstetrician.