Exercise during pregnancy

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Exercise during your pregnancy can be very beneficial. You must advise your trainer as soon as you are pregnant. They are then able to care for you in your exercise program. They should then answer any specific questions you may have.

You must understand you will be limited on exercises be it the frequency or intensity due to the care of the developing baby – Not the mother. You as the mother may be able to handle the exercises but you must consider the developing fetus. Your blood doubles, making the heart pump harder, making the exercises sometimes more challenging. It this case you “don’t push through it”, you take your time and have the body working at a slower pace.

Avoid overheating as your baby does not have the same ability to dissipate heat as you do. During your first trimester when bubs is growing the most, cell production and formation is occurring you must avoid overheating.
You must not engage in long training sessions, make sure adequate rest between exercises.
Stay hydrated drinking water before, during and after your sessions.
Your core temperature may rise without you sweating, so go more on how puffy your voice gets.
Be careful exercising in the heat/humid weather. Try to complete this in morning or later evenings, not in the heat of the day.
Try wearing cotton clothing to keep body breathing better.

Once you know you’re pregnant high intensity programs should be avoided. Your heart rate should never elevate over 140bpm as studies have shown that the fetus has no abnormal responses, however at 180bpm the fetus has shown distress. You can check your heart beat by taking your pulse for ten seconds; it should be 23 beats or less. If it is high, reduce your level of exercise and recheck in five minutes.

DON’T try to keep up with non pregnant people around you in the gym, work within your ability. (You can amp that up once you’ve had bubs)

Make sure you walk around after your exercising, grab a drink and then head to the floor for stretching or floor exercises, as stopping suddenly and going directly to the floor can have effects on the fetus.

Check with your trainer as you enter the third trimester with your workout duration. Maybe add more stretching time in and strength in the back work instead of cardio work and ensure your feeling comfortable.

Your resting heart rate will elevate during pregnancy as I mentioned before due to the bloods doubling, so this is not s reflection that you are becoming unfit. Your normal resting heart rate could be around 70bpm, but it can go as high as 100bpm when pregnant.

Please always remind yourself that bubs comes first and that you can get stuck into your high intensity/aerobic fitness once bubs arrives. Please do not put your fetus at risk by engaging in high intensity training. I will post more about exercise do’s and don’t.