I really wish I would have worked out when I was pregnant with each of my three kids. I know that I would have felt a lot stronger, maybe not have gained as much weight, and I think my body would have "bounced back" a lot faster afterward. The other day at the gym, I was talking to a friend about the safety of strength training during pregnancy and how things may need to be modified as a pregnancy progresses. There are many online articles out there for your perusal. I read several and pulled out the points that I'm posting today.
First of all, strength training and most exercise is safe during pregnancy provided that you aren't high risk or on bed rest. If you are pregnant, you should discuss your workout interests with your doctor up front and get their opinion. There are many benefits of strength training while pregnant:
Benefits:
- Strengthen the muscles to support your joints and help your body compensate your posture as you get bigger.
- Less back pain
- A stronger body to help you through labor and delivery
- More energy and stamina
- Better postnatal recovery
- Better circulation
- May help with balance and coordination
- May help with weight gain during pregnancy
Limitations:
- Avoid overextending or deep flexion (your joints are relaxed and softened due to hormones getting ready for childbirth)
-Avoid laying flat on your back. The weight of the baby can affect your circulation in this position. Try a stability ball instead for things like chest presses.
- Avoid laying on your abdomen. This seems obvious.
- Avoid straining or holding your breath. This one is REALLY important! You don't ever want to seem like you are bearing down due to lifting a heavy weight while pregnant.
- Monitor exercise intensity because your blood volume is 40% higher during pregnancy. Your heart rate may increase due to this and lead to dizziness during an intense workout.
- Avoid high impact workouts with jarring or forceful movement.
- Avoid dehydration or raising your body temp too high by drinking plenty of water and avoiding exercise in hot, humid environments.
- Avoid maximum strength lifts. It may cause too much strain or a sudden increase in blood pressure.
Recommendations:
-Take time for a proper warm up to get your body ready for a workout. Remember to cool down after your workout to restore heart rate and body temperature.
- Stretch
- Rest during your workout as needed.
- Listen to your body!
- Make sure you use proper lifting techniques. (Everyone should be doing this, not just pregnant women! That's another blog topic on it's own!)
- Talk to your OB/GYN about your routine.
- Modify weight training exercises and adjust positioning as your belly expands and your balance and coordination change.
I have several friends that lifted weights until the end of their pregnancies. It's safe as long as you are mindful about what you are doing. Read more about it on the web if you want to. Remember, ladies, lifting a few weights is easy compared to labor. You can do anything and being stronger will help you!
