Pregnancy & Fitness

Good day,


Today I want to talk about how many of the old ideas about pregnancy and activity have changed. In the past it was advised that the pregnant woman was to stay off of her feet and make sure not to strain herself. Pregnancy was almost treated like a sickness instead of being celebrated as an amazing time of discovery and transformation.
We now know that a pregnant woman is capable of not only continuing to train if they are experienced in physical fitness but also start a new fitness program. There are some rules that should be followed to make sure that the mom as well as the baby are safe. Start slow and work your way into a new workout slowly if you are new to working out. If you are an intermediate or advanced trainee you are able to continue at close to pre-pregnancy levels. One of the biggest benefits of training during pregnancy is that it will help prepare you for the toughest workout of all... child birth.

Trimester by Trimester Exercise Tips

Beginner 1^st Trimester

• Walk only
• Wait to start exercise program until 2^nd trimester
• Do not overheat or become fatigued

Beginner 2^nd Trimester

• Start with 15 minutes adding 5 minutes each week for a total of 30 minutes
• Mild, moderate, exercise
• Non weight bearing
• Avoid sudden changes and hi impact
• 3-4 days per week
• No supine positions after 14 weeks

Beginner 3^rd Trimester

• Do not increase in intensity
• Consistency stays up
• 3-4 days per week
• Likely nee to decrease intensity in late 3rd trimester

Intermediate/Advanced Trainees 1^st Trimester

• Continue at close to pre pregnancy levels
• 3-4 days per week
• Familiar forms of exercise
• Listen to your body
• Do not overheat
• Do not train for competitive events
• Weight bearing safe with low weights 12-15 reps

Intermediate/Advanced Trainees 2^nd Trimester

• Increase intensity
• Full range of activities
• No contact sports
• Weight training is OK
• No Supine positions after 14 weeks
• Avoid sudden changes and hi impact

Intermediate/Advanced Trainees 3^rd Trimester

• Encourage to slow down
• Non weight bearing
• Postural exercises
• Consistency stays the same 3-4 days

I hope this information helps you make a decision to start or continue a healthy, active lifestyle during pregnancy. 

Cheers

bounce life