| This article will highlight considerations and advantages | | | | fat storage. |
| when training while pregnant. | | | | There is also evidence which suggests that carrying |
| How hard should I train? Is a question I get all the time | | | | out weight bearing exercises reduces the length of |
| as a personal trainer who specialises in pre and post | | | | labour and limits complications during delivery. Not |
| natal exercise. Most people or your trusty next door | | | | exercising during pregnancy leads to the waste of |
| neighbor will probably tell you to relax, put your feet up | | | | muscle and strength loss, decrease in CV fitness and |
| and have a cuppa, and your partner who are about to | | | | weight gain which can increase the chances of |
| be dads can be very over protective when it comes | | | | diabetes. |
| to pregnancy and exercise. So what should you do? | | | | One of the obvious problems that can occur during |
| The important point is you can train during pregnancy | | | | pregnancy is lower back pain due to the load that you |
| and achieve positive results. Research shows women | | | | are or will be carrying. There is strong evidence |
| who exercise regularly while pregnant have easier | | | | concerning this topic, which is that strengthening the |
| labours, deliveries and recoveries, you to be careful | | | | back can have a number of advantages during |
| you don't do too much. You should always be able to | | | | pregnancy such as making mobility and day to day |
| hold a conversation, if you can't you need to slow | | | | movements a lot easier. |
| down! (How often will you hear that from a personal | | | | Babies born to fit mothers are likely to be fitter, leaner |
| trainer!) If at any point you discover bleeding, back or | | | | and healthier. Babies born to fit mothers are also likely |
| abdominal pain you should see you GP or midwife | | | | to be sportier later on in life, therefore leading healthier |
| immediately. While pregnant you will be able to train | | | | styles. It is true what people say, children are likely to |
| most days of the week but at a moderate intensity | | | | pick up habits off their parents and take after their |
| and when lifting weights you should be lifting light to | | | | parents genetically. |
| medium weights (40-60% of your one rep max). | | | | What can't you do? When pregnant I advise you not |
| REMEMBER always consider your technique which | | | | to over stretch, as your body prepares for pregnancy |
| should be smooth. | | | | the body will promote the levels of the hormone |
| What are the advantages? There are a number of | | | | relaxin. This hormone can increase flexibility at a joint |
| physical and psychological benefits from exercising | | | | and increase the damage to ligaments, tendons and |
| while pregnant. It has been found that active women | | | | cartilage around the joint. With this in mind dynamic |
| suffer from less amounts of insomnia, less bouts of | | | | exercise and movements should be avoided as due to |
| stress, anxiety and depression as feel good | | | | the increase in flexibility you are at greater risks of falls |
| endomorphins are released when exercising which | | | | that can cause serious injury. So I recommend that |
| promote the feeling of well being and help to reduce | | | | you avoid contact sports at all costs. |