Reasons to do your training during Pregnancy – and tips on how to do it.
Todays research show that you should continue exercising during pregnancy. There are many health benefits with an active lifestyle and if you maintain that during pregnancy you will give yourself a better start as a new mother. Regardless of the training level, there are a number of health benefits for both mother and child, your task is to find which level is right for you. During pregnancy it is extra important to listen to your body because it is already under stress, so adjust your training level to what works for you.
Reasons to train during pregnancy
- Better stamina (pregnancy causes an increased blood volume, an increased fat percentage and weight gain, thus maintaining a good condition will help your body cope with pregnancy).
- Reduced muscle and joint discomfort
- Lower levels of weight gain during pregnancy
- Decreased risk of gestational diabetes
- More stable mood
- Reduced risk of swollen legs and muscle cramps
- Shorter delivery and reduced risk of caesarean section during pregnancies free from problems
Depending on which trimester you are in, you may need to have a different focus for your training. During the first six months, it is good to train the abdominal muscles and it is a good opportunity to strengthen your core. In the last three months of your pregnancy the load on your lumbar spine increases and your abdominal muscles part, so you might need to lighten the training load and stick with exercises that feel good.
Tips for training
– Drink plenty of water before and after exercising.
– Eat (healthy!) snacks before the workout.
– Avoid exercise after week 16 in the supine position as this may cause problems with your oxygen supply.
– Be careful with jumps and locations that load the joints in extreme positions.
– The last three months of your pregnancy, your primary focus should be to keep a routine with your training and to adjust your training to your energy levels. In other words, adjust the workout according to how you feel. Continue to exercise but adjust intensity and exercises. If you feel too tired for your regular exercise you can replace your workout with a walk or mobility, do what feels right for your body.
– Avoid training that involves a high risk of falls or external violence
You should always consult your doctor regarding your training level during pregnancy.