Training Guidelines During Pregnancy: What you can do safely through the stages
Not that long ago it was recommended bed rest was the only course of action during pregnancy, an idea since thankfully thrown out the window as science and research has advanced.
Regardless of previous experience, fitness level, or strength level, an experienced allied health professional or performance coach should be consulted regarding training structure, exercise selection, volume, intensity and technique so that it is tailored to your unique situation.
Benefits of exercising whilst pregnant:
Just like every other time of your life, exercise improves wellbeing in all age groups. There are many added benefits of exercise throughout pregnancy including
decreased risk of getting gestational diabetes & long-term obesity
control of gestational diabetes
delivering closer to the due date
possibility of faster delivery
shorter labor
less preterm labor
decreased hospital stay
enhanced recovery from childbirth
improved energy levels throughout pregnancy
alleviating the severity of fatigue, strength work most important
reduced back aches through improved strength
alleviates stress physically and mentally
reduces the risk of low birth weight.
Limitations:
It is important to realise that there are limitations as to what you can safely do while pregnant including avoid overheating, practice caution with high impact training, stick to normal training frequency and training duration and intensity.
It is recommended for general population to use a slightly reduced resistance load from pre-training levels, and performing slightly higher reps to achieve adequate training stimulus and reduce fatigue.
Essential exercises:
3 vital exercises to be performed during the pregnancy, as well as prior to conception are Kegal exercises, pelvic tilts, and abdominal strengthening.
Kegal exercises are done by relaxing lying, sitting or standing with an empty bladder. Squeeze the pelvic floor muscles as hard as you can for 3 - 5 seconds building to 10 seconds as you get stronger, relax before beginning again for 10 reps daily.
Pelvic tilt exercises are to strengthen the pelvic floor muscles and lower abdominals. These are done by standing with your shoulders and bottom against a wall with your knees soft. Pull your abdomen towards your spine, so that your back flattens against the wall. Hold for four seconds and release, repeat up to ten times.
Quadruped abdominal strengthening exercises are done by starting in a box position on all fours. Pull in the abdominals and raise the head back up towards the ceiling, curling the trink and allowing the head to relax forward. Without letting elbows lock, hold for a few seconds then return to the box position and continue slowly ten times.
By maintaining, or gradually progressing, into regular strengthening and aerobic activity, will help to reduce risks of complications for both you and baby throughout, lead to quicker recovery post-partum, and ensure a life long journey of activity of health is passed on to the next generation. As always, consult your doctor regarding what is appropriate for your particular case if you are planning to fall pregnant or already are, and used qualified and experienced practitioners to guide you through the process safely.
Written By Co-founder and Head Performance David Smith