subject: Exercising Safely While Pregnant [print this page] Exercising Safely While Pregnant Exercising Safely While Pregnant
Having a child is one of the most exciting, life altering experiences that a woman can go through. As much as you are excited about the prospect of becoming a mother, anxiety about your changing body can also set in as you begin to gain weight. The good news is that you can continue your current workout regime or even begin one while you are pregnant.
Your limitations will change as you go from trimester to trimester and it is very important that you stick within your realm of limitations. As a normal amount of weight gain is healthy, it is best to up your caloric intake by 300 500 calories per day. First and foremost, you should discuss your fitness plans with your obstetrician, doctor, or midwife to make them aware of what you are doing and how it may affect you and your child.
First Trimester:
As you begin your first trimester, most pregnant women have a surge of morning sickness' or nausea and vomiting. This may temporarily cause some women to stop working out or even eating properly. Many doctors recommend light cardio, such as walking, as an anti-nauseate, from 10 to 45 minutes. Performing cardiovascular activities help to eliminate stress (which is a huge trigger for morning sickness), helps with your blood circulation, and will keep your weight at a healthy level.
Exercises to perform:
Plie squat
Modified push up
Seated shoulder press
Seated dumbbell curl
One armed dumbbell row (supported with bench)
Triceps kickback (supported with bench)
Seated lateral raise
Lunges
Second and Third Trimester:
At this point, you should be avoiding laying flat on your back which puts pressure on a major blood vein and can lead to dizziness and fainting as well as a lack of circulation to your child. You should also no longer be performing any abdominal crunches. You should also be decreasing the weight you are using for strength training and increasing your repetitions to offset this. Be sure to use slow, controlled movements to avoid putting undue pressure on joints and tendons which can cause serious injury.
Exercises to perform:
Seated shoulder press
Inclined dumbbell chest press
Seated lateral raise
Seated cable row
Seated bicep curl
Avoid lunges or other movements which create a large amount of pressure on joints. Most of your strength building exercises should be performed seated. Continue to supplement your resistance training with about 30 minutes of light aerobic activity daily.
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