| Bodies in Design
Book a class online
|
|
Exercise during Pregnancy
|
| |
 |
 |
Exercise during pregnancy is important both for the health and wellbeing of the mother and of course the baby. It is perfectly safe for woman to train throughout their pregnancy, they will find that not only are they better prepared for child birth, they will also be better equipped to deal with being a new mum and they will get their pre pregnancy body back a lot quicker after childbirth. There are however a few simple rules that should be followed when pregnant to ensure you don’t over do it!
How often can I train?
You can train most days of the week if you want to, try and vary what you do and rest if you feel tired. Most importantly 'Listen to your body' if anything feels uncomfortable then stop! A combination of cardio, light resistance work, pilates and yoga will provide you with a balanced fitness routine.
What cardiovascular activity is best when I am pregnant?
Recommendation: You should aim for 15-to 30 minutes per day, 70% MHR.
Running: This is not the time to take up running, unless you are already a keen runner. If you are a well established runner, with no injuries there is no reason to stop now you are pregnant.You will just need to lower the intensity and listen to your body. However you may wish to avoid running between weeks 8 to 14, as this is when there is a greater chance of miscarriage.
You will know when you need to stop running as you will feel uncomfortable in which case you will need to swap to lower impact alternatives such as walking, swimming, rowing, cycling for your cardio work.
Take care not to overheat during exercise as this can be damaging to your baby and ensure you drink plenty of water.
Can I still do Weights during pregnancy?
Recommendation: You should aim for light to medium weights, 40-60 % of 1 RM. Your emphasis should be on smooth technique and rhythm, 12-20 reps, 2-4 sets.
Again listen to your body, if anything hurts or is uncomfortable stop!
Can I still stretch when pregnant?
Yes! However, be aware that as your body prepares for birth, your body releases a hormone called ‘Relaxin’. During pregnancy and for up to a year afterwards you should be careful not to over stretch. Over stretching may lead to long term joint instability which could result in injury. Stretching is important during pregnancy to keep your body supple but work within your pre pregnancy range of motion and avoid going too much further when stretching.
Should I eat more when pregnant?
Calorie control should not be adhered too when pregnant. However this doesn’t mean you can eat as much as you want too! An average woman’s calorie allowance is approx. 2000 per day, during pregnancy once you reach the middle of the second trimester you should increase your calorie intake by 200-300 calories per day.
It is important that you and your baby receive the best nutrients. Carbohydrates are important, they provide you with energy and provide your baby with placental and fetal glucose. Your Protein consumption should be 75-100g per day. On average a woman’s weight will increase 10-15kg during pregnancy.
Equally staying hydrated is also important during pregnancy, you should aim to drink 2-3 litres of water/diluted fruit juice/herbal tea per day.
You should also ensure you are getting enough B Vitamins, if unsure a supplement may be beneficial we recommend you visit Nora at ‘Inside Out’ Organic Health Food Shop in Reigate for the best quality supplements and advice.
Recommended Vitamin and Mineral intake during Pregnancy
Vit B 1220 mcg
Vit B6 200 mg
Magnesium 250 mg
Calcium 1000-12000 mg
Iron 30 mg
Folic Acid 800 mcg
A final List of do’s and don’ts for pregnancy
Do:
• Maintain good technique, pelvic alignment and lumbar stability during exercise
• Work on scapular stability and strengthening the deep posture muscles in the upper back
• Keep Pelvic floor and TVA engaged (30%) during each exercise
Don’t
• Exercise during weeks 8-14 unless advised otherwise
• Overheat while training
• Avoid lying on your back for two long once you reach your 3rd trimester
• Avoid exercise which put pressure on your pubic bone
• Avoid Abdominal exercise and focus on core work instead
|
|
|
|
