Pregnant women should aim to complete 150 minutes of moderate-intensity aerobic activity each week, such as walking, swimming and elliptical training at low to moderate pace; yoga; Pilates or classes like Prenatal Cardio and Pregnancy Fitness in adidas Training App are also appropriate forms of aerobic fitness during gestation.
On certain days, exercising may feel more challenging than usual; the key is never pushing yourself beyond what feels comfortable.
Strength Training
Pregnancy takes its toll on both mother and baby alike, but exercise can help combat fatigue, increase energy levels, relieve back pain, lower stress levels and enhance mood. Working out with weights is safe if they do not exceed specific limits set forth by your physician and do not overload them too heavily.
Pregnancy Care Training has exercises such as squats and lunges should be part of your strength routine, but focusing on core muscles during gestation is also crucial for supporting posture and back support as your baby develops.
Moderate intensity aerobic exercise is best, as it increases oxygen and blood flow to tissues while making your heart work less hard. A brisk walk would qualify as moderate intensity.
Though high-intensity training during pregnancy is generally discouraged, some research indicates that initially fit women who trained above current guidelines experienced no negative repercussions for mother or fetus. Just make sure not to get too winded as this can limit how much oxygen your fetus receives. Before beginning exercise sessions during your pregnancy it would also be wise to consult a personal trainer certified in prenatal exercise as they may provide some helpful suggestions as the pregnancy advances.
Cardiovascular Exercise
As your body changes during pregnancy, fitness routines should shift accordingly. “To best care for herself and her baby during gestation,” according to co-author Karen Nordahl MD from Fit to Deliver, continuing an exercise program similar to what you were doing before becoming pregnant is key – including 150 minutes of moderate intensity cardiovascular exercise a week as well as 2 or 3 days of strength training sessions per week with doctor clearance.
Cardio exercises involve activities that stimulate your large muscle groups for extended periods, thus increasing heart rate and breathing rates. Walking, jogging, swimming, cycling and even dancing are considered cardio exercises; but be wary of activities where you find yourself panting so hard you are unable to speak as this would exceed safe pregnancy intensities.
If you enjoy participating in group classes, prenatal yoga or Pilates sessions could be just what the doctor ordered; these workouts can be modified specifically to your changing body and social aspects can help boost motivation while bonding with fellow moms-to-be.
Yoga
Prenatal yoga helps expectant mothers learn to relax and focus on breathing during labor, with one session shown to reduce levels of stress hormones by 14% and strengthen pelvic muscles crucial for labor preparation.
Find a yoga class designed specifically for pregnant women or ask your regular instructor to modify poses to protect you during your pregnancy. In general, avoid deep backbends or full inversions like headstands to reduce blood pressure issues; additionally Bikram (hot) yoga can pose severe heat-related hazards during gestation.
This 85 hour training equips yoga instructors* to safely guide pregnant students through all trimesters of an effective, healthy, active and empowering yoga practice. It covers fundamentals of human anatomy and physiology relevant to gestation, along with techniques and practices applicable for each trimester of pregnancy as well as philosophy behind yoga as a tool of birth support education.
Pilates
Pregnancy can be challenging for muscles and ligaments alike, especially as hormones cause ligaments to loosen. Pilates offers relief by strengthening core and tummy muscles for easier adaptation to changes in posture and weight distribution during gestation, as well as decreasing back pain, stress levels and aiding sleep.
Pilates exercises are appropriate for pregnant women in all three trimesters of gestation and can be done either on a mat or specialized equipment like the Reformer. According to Mazal, it should generally be safe and may even help reduce discomfort as your baby grows larger, although certain positions may become uncomfortable as she notes.
A great instructor can tailor your workouts to suit the various stages of pregnancy. For instance, abdominal exercises that add pressure on the uterus should be reduced as your pregnancy advances; similarly inversion exercises should be avoided as they increase the risk of air bubble or blood clot blockage and blood clot formation in later trimester pregnancies where women are most prone to complications.
Low-Impact Aerobics
Although certain exercises should be adjusted while pregnant, most women can continue their exercise regimen at similar levels to pre-pregnancy workouts. It’s important to listen to your body: If it feels like too much is pushing on you and needs resting more. Falling can be dangerous to both yourself and the unborn baby so be careful to listen for signs that too much exercise has been attempted too quickly or too hard is being put on.
Should you experience an unexpected fall, call your practitioner immediately so they can provide tailored information regarding what’s safe or unsafe during your particular pregnancy.
Avoid sudden and jerky movements as these could increase your risk for injury due to relaxin loosening ligaments. Instead, focus on low-impact activities like walking, cycling a stationary bike or using an elliptical machine; just be sure that your instructor knows you are pregnant so they can modify exercises as necessary; for additional effectiveness try wearing a heart rate monitor so you can gauge exercise intensity accurately.
