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Training while pregnant is possible. Don’t let anyone tell you otherwise. During your pregnancy you’ll need to lower the intensity of your workouts but it doesn’t mean that you can’t stay in shape. In fact, if you’re already on a fitness regime and continue it throughout the period that you’re pregnant for it can also be highly beneficial to you and your baby.

Training while pregnant is possible. Don’t let anyone tell you otherwise. During your pregnancy you’ll need to lower the intensity of your workouts but it doesn’t mean that you can’t stay in shape. In fact, if you’re already on a fitness regime and continue it throughout the period that you’re pregnant for it can also be highly beneficial to you and your baby.

Basic rules include:

Always checking with your healthcare provider beforehand as they have knowledge of what our body is capable of during this period.

Wearing breathable clothing that won’t get you feeling hot and flustered, causing stress on your baby.

Not doing anything too strenuous in terms of lifting weights and cardio that could put your body under unnecessary strain.

Warming up, staying hydrated and eating well – because during exercise you burn calories and now you’re eating for two!

Below we’re going to take you through different types of exercises, in terms of strength training and aerobic activity, that you can do to stay on course with your fitness goals – leading to a speedy postpartum recovery.   

 

Strength Training:

You may have been told that doing strength training while pregnant isn’t a good idea.

And that’s just a lie.

It’s important to build strong muscles as it’ll make daily tasks much easier that can become more difficult because, well, you’re carrying an extra, growing human inside of you.

Strength training also usually means fewer complications during giving birth and there have been suggestions that babies develop faster if you train while pregnant. It’s not an exact science but there have been indications that the added exercise and training, coupled with a healthy lifestyle, promotes a healthier baby.  

You’ll also be experiencing a change in your overall stability and balance, and not in a good way. The added activity through exercises like squats, lunges, pushes and pulls will mean that you’ll be less-likely to be easily knocked off-kilter as you’ll be building muscles and maintaining a stable frame – great news for the safety or you and your baby.

There has also been much debate surrounding training abs but don’t worry, it’s completely fine to do exercises that build a stronger core. The only time you should tone down your training is after 20 weeks – where you should stop exercises on the back.

It’s better to do seated exercises as you’ll also prevent the possibility of experiencing a fall. Exercises such as bicep curls, front and side raises, rows and ab tucks, while making use of an exercise ball, are perfect for moms to be.

Taking all of this into account, the one other option is general common sense. Always be sensible, looking out for the safety or yourself and your baby, rest and don’t over exert yourself. You’re simply keeping in shape and staying fit.

By looking out for yourself and your baby you’ll be able to continue your workout regime and continue to look and feel great while remaining active.

 

Aerobic Exercise:

The rules for strength training also apply to aerobic exercise.

Don’t worry too much about your bpm as you’ll be able to keep things at a fair clip.

Just make sure the exercise will not put you off balance as you could fall, especially when it comes to cardiovascular exercises where you’re in motion.

Great exercises to do include swimming, walking on an incline at intervals and stationary biking – although spinning may be a bit too intense but it all depends on the level of exercise you have been doing before pregnancy as well.

Do not increase the intensity of your workouts from what you did previously to being pregnant as your body may struggle with upping the tempo and being ill-equipped to deal with these new conditions.

Something that’ll keep you relaxed and flexible is, of course, yoga!

Obviously don’t get your body in twisting positions that may be harmful to your baby. There is a wealth of pre-natal yoga classes that are designed specifically for future moms where you’ll build a strong core and will be positively affected physically, emotionally and spiritually.

Tags:

Training Pregnancy Fitness New mum Prenatal yoga Strength training Aerobic training

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