Getting yourself to the gym may take an extra dose of motivation, but the payoff is huge. Consistent exercise during pregnancy can minimize aches and constipation, help you sleep better, and lower your risk of gestational diabetes and depression. You may even end up having a shorter, less complicated labor.
Developing good workout habits during pregnancy will help you get your body back faster after delivery too. That's a crucial benefit, especially since we now know that there are more mood disturbances during pregnancy than postpartum, due to the massive influx of extra estrogen and progesterone hormones linked closely to mood , says Melanie Poudevigne, PhD, health and fitness management program coordinator at Clayton State University, in Morrow, Georgia.
Many newly pregnant exercisers worry about miscarriage , thanks to age-old myths that say a bout of strenuous exercise can harm the baby. But "there is no real evidence that exercise is linked to miscarriage," says Bruce K.
However, early in pregnancy, elevating your core body temperature may be damaging to the fetus, so stay hydrated, don't exercise outdoors in the heat of the day, and avoid huffing and puffing so hard that you can't talk.
Heavy exercise isn't going to hurt your baby, but it will tire you more quickly than it did pre-pregnancy.
Blood volume doubles during pregnancy , and a woman's heart needs to work harder to push all that blood around—including circulating it through the placenta, an extra organ. Young says. Pregnant women often notice that they feel out of breath more quickly than they used to. You may assume this is a sign that you're out of shape. In fact, during pregnancy, you're breathing 20 to 25 percent more air because you need to get rid of the carbon dioxide levels in your own blood — and in your baby's.
Babies in utero aren't breathing on their own, but they're still producing carbon dioxide, which transfers to the mother's blood. It simply means that your body is adapting exactly as it should. You may also feel less balanced when exercising while pregnant. For any high intensity workouts, find an instructor knowledgeable on how to alter workouts to accommodate pregnant women. Pregnancy isn't the time to push yourself to the max, but it's also okay—and good for you—to get your heart rate up with cardiovascular exercise.
Although a target heart rate of is a number that's often cited, there's no precise number to shoot for. If you have access to prenatal exercise classes , sign up. Not only are the workouts modified for pregnancy, but you also get to bond with your fellow moms-to-be over charming symptoms such as heartburn , swollen feet, and hemorrhoids. You might even get labor tips. If your favorite classes don't come in the prenatal variety, it's fine to keep going, as long as you pay attention to how your body feels, limit your intensity, and stay within the normal range of motion.
Just make sure the instructor knows you're pregnant and is knowledgeable about modifications you can make, Jeffreys advises. Also, if your instructor hasn't worked with pregnant women, find one who has. Do you want to start working out while pregnant? Here are the most common classes you'll find at the gym:. Pilates helps maintain your abdominal muscle tone , which will support your growing belly, minimize back pain, and give you more oomph for pushing during labor. But mat classes can be problematic after the first trimester because so much work is done lying on your back.
Either opt out of these exercises or use an angled foam spine support found in most Pilates studios but not many gyms ; this will keep your head higher than your belly. You can still do the side-lying leg work, upper-body exercises, and stretches.
Prenatal yoga not only strengthens your core and improves flexibility, but with its gentle movements and emphasis on breathing and meditation, it also fosters a sense of calm. In the second half of your pregnancy, avoid exaggerated twists and movements that tug on your belly, moves that require you to lie on your back or belly for prolonged periods, and inversions like headstands and shoulder stands. You can't trip and fall; you won't overheat; and for once you won't feel like a big clod.
No wonder water aerobics is a third trimester favorite. As your doctor or midwife may have already told you, your pregnancy is not the time to greatly increase your fitness levels but rather to maintain a healthy level of activity. But, again, check with your doctor beforehand and keep your regime at a comfortable level. You could try convincing a friend to join the gym and go around with you, or perhaps another expectant mother. Or you could try and tag along with a friend who is already gym-savvy.
You could also hire a personal trainer to go around with you. They can monitor you and help you devise a workout plan that benefits both you and your bump, but find out a bit about your trainer and explain carefully about your pregnancy — while a personal trainer might be an expert in the health benefits of a gym workout, they may not be experts in antenatal care.
Always consult your GP or midwife about whether, as a pregnant woman, keeping up with your gym workouts or venturing there for the first time is the best thing for your health.
However you choose to go about your routine, you can be sure that your confidence using the equipment will slowly build as you keep going — and you will be a maestro on the machines in no time!
Trying to get pregnant? Basic health reminders for you and your baby at the gym A bottle of water should be first on your list of gym essentials, even before your sportswear and trainers. You need to keep you and your baby hydrated at all times during exercise.
The gym should also have water coolers around so that you can refill when needed. Thanks to relaxin, a hormone produced by the placenta to relax the ligaments in the pelvis in preparation for childbirth, your body is a lot more vulnerable to injury.
Before stretching you should do a light warm up, and if you feel any pain while you stretch, stop immediately. Provide your bump with some extra support — a belly band can help relieve the strain on your lower back and abdomen as you exercise. Dizziness, feeling faint, and shortness of breath are all warning signals that you need to stop and have a rest. Which cardio machines are the best to use? Start at a slow pace for a short five-minute warm-up period and then gradually build up speed.
As a general rule you can continue your current sport while pregnant, except for extreme sports such as diving or skydiving. For team and combat sports, please indicate that you are pregnant to avoid falls and body shocks.
Pay attention to the intensity of your stretching, you are more flexible because of pregnancy hormones. Every day, listen to your physical sensations more than the other 2 semesters. One day you will feel full of energy, the next day completely flat. Sometimes with a tense stomach, other times with a big craving. Some pregnancy pains can appear, they are due to the growing weight of the baby: back pain, pain in the groin, pregnancy sciatica, heavy legs….
Practice gently and according to your feelings. If you are a regular runner and your pregnancy is going well, you can continue until the 5th month. Then you will have to stop and change sports during your pregnancy. Pregnancy is the ideal time to start playing sports. You become more aware of your feelings. Women who play sports during pregnancy increase their self-esteem and decrease the risk of depression and anxiety during and after pregnancy.
Your mental state is important; it has a direct impact on your metabolism, hormones and breathing. Playing sports during pregnancy therefore prevents or alleviates some of the ailments of pregnancy. Moreover, if you feel well and motivated, you will have better control over your diet and your general shape: more energy and less stress, for a serene pregnancy, and an easier delivery, more respectful of yourself and your baby.
Find a sport that makes you feel good during pregnancy, according to your abilities. There is only one imperative: always listen to your needs, to your body and to your baby. The important thing is to feel good, before, during and after the session. Save my name, email, and website in this browser for the next time I comment.
Elliptical Trainers. July 20, 0. Disclaimer: This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
Sports during pregnancy? Do you Need motivation? Elliptical functions. Elliptical advantages. Elliptical precautions.
Elliptical guidelines. Danger signs. Jumps and impulses: No trampoline abs crunches abs crunches with pelvic tilt As a general rule you can continue your current sport while pregnant, except for extreme sports such as diving or skydiving.
Cardio sports: brisk walking, swimming, flat biking, elliptical trainer or sitting Prenatal yoga Prenatal Pilates Non-jumping water aerobics Kegel exercises, perineum work Stretching Gentle muscle building or gentle gymnastics. Relaxation sports, and those that will help prepare for childbirth, such as prenatal yoga, Kegel exercises and swimming Swimming Walking, Nordic Walking Prenatal yoga Aqua-gym; Seated cycling Elliptical trainer Kegel exercise or perineal work Gentle strength training, gentle gymnastics Prenatal pilates.
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