With the unveiling of the new B3 Personal Training Pre and Postnatal Fitness program we’ll be focusing the next 5 blog posts on pregnancy topics. Each week a new topic will be covered. We welcome your questions and comments, enjoy!
Working out while pregnant: A guide through the trimesters
Exercise and pregnancy are a great combination. Not only do you reap the benefits but your baby does too! With your doctor’s go ahead, you can follow a great exercise routine that can increase your energy, reduce the aches and pains that accompany pregnancy and be more physically and mentally prepared for the big finish- the labor and delivery!
According to ACOG, The American Congress of Obstetricians and Gynecologists, becoming active and exercising at least 30 minutes on most, if not all days of the week can benefit your health during pregnancy. At least two days per week of resistance training can be included in this regimen. If you have never exercised before, you will want to start out slowly and add to your routine as appropriate. A great way to determine if you are working out hard enough to benefit from the exercise is by your perceived exertion.
The First Trimester
In the first trimester, you might be battling nausea and fatigue. Although you may not be feeling great, exercising may just help you feel better. If you worked out before getting pregnant, you can continue to do what you were doing before and modify based on how you are physically feeling at the time of your workout. Your body will also go through a lot of hormonal changes. Important to exercise is the production of the hormone relaxin, which is responsible for loosening your joints. Be aware of this when lifting weights, walking on unsteady surfaces and while stretching post workout.
The first trimester is also a great time to build your foundation with posture and deep breathing techniques. While a full body workout is ideal, focusing on the core and pelvic floor will help your body get ready to carry your baby and prepare for delivery. Kegels are an excellent pelvic floor exercise to be added to your routine.
And as always remember it is important to stay hydrated and eat small meals (well trying to anyway!) throughout the day.
The Second Trimester
The second trimester tends to be the favorite of the three. Energy returns, morning sickness leaves and this is a great time to be exercising. As long as you are feeling well, all exercises you were doing pre-pregnancy and in the first trimester can still be done. You may want to change your intensity or the amount of weight you use. There are three very important tips to remember during this trimester.
- Core exercises are still extremely important but no exercise should be done on your back.
- It is important not to get overheated or hold your breath while you perform your exercises.
- As your baby becomes bigger, you may start to feel like you are pitching forward just a little. Those postural exercises you started in the first trimester are really coming in handy now!
The Third Trimester
Things might start to slow down in the third trimester. Here are three changes you may begin to feel:
- You may feel a decrease in energy.
- You may become very aware of the extra weight you are carrying around and may experience lower back pain hurt and feel a rounding in your shoulders.
- Breathing will become increasingly difficult. That baby is taking up a lot of space and you just don’t have the lung capacity for deep breaths.
- Swelling of the hands and feet might be common.
Although you may be feeling uncomfortable for different reasons than the first trimester, exercising is still a great way to help you feel better. You still may be able to do all the exercises you were doing throughout your pregnancy, just decrease the intensity. Focus on those core, breathing and posture exercises. Take frequent rest breaks that include water.
Keeping to your exercise routine throughout these 9 months will not only get you ready for baby’ s entrance, but will also help you get back to your pre-pregnancy health faster.
You are extremely busy with a very important job to do, why not ask for some help from the professionals? If you would like help making a pregnancy workout plan, get in touch with us.
References:
- “Exercise During Pregnancy”. Accessed on 5 March 2015. The American Congress of Obstetricians and Gynecologists. http://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy
- “Resistance Training During Pregnancy”. Accessed on March 5 2015. American College of Sports Medicine. http://certification.acsm.org/files/file/CNews22%201%20FINALweb.pdf
