Hi Fit Readers!
Today I want to talk about exercise during pregnancy. Some people choose not to exercise while they are pregnant because they don't know what they can and can't do. Doctors recommend not starting a new exercise plan while you are pregnant. The reasoning is because when you try new exercises, it may put stress on parts of your body (abdominals, lower back, etc.) if you are not using correct form or posture. If you have always worked out and still don't know your limitations, read below for the dos and donts during pregnancy.
1. Cardio (20-30 minutes of moderate intensity). If you cannot complete a sentence because you are too out of breath, you have pushed yourself too far.
2. Strength training (3 sets of 15-20 reps at a moderate intensity level)
3. Elliptical, treadmill (walking) and biking are all low impact cardio machines that won't put too much strain on your back or abdominals.
4. Take breaks. It is good for you to rest a little bit longer between sets while pregnant. Take 30 seconds to a minute between exercises.
5. Listen to your body!! If there is too much strain, stop the exercise.
1. Press weights overhead (shoulder press). This can put too much stress on your lower back as you press overhead.
2. Lay supine while exercising (on your back)...ex: crunches, bench press, etc.
3. Bend at the waist or hips with weights (dead lifts, bent over rows, etc). This can be uncomfortable for you after the first trimester when your stomach begins to grow.
4. Start a new exercise out of the blue (if you have never run before, this is not the time to train for your first marathon).
5. Do not push yourself to the extreme. If you feel any stress to any part of your body, slow down, lower the weights, and rest.
So there it is! The dos and donts of exercise during pregnancy. I hope this helps you stay safe during your pregnancy and gives you good advice on staying fit while pregnant.
See pics below of safe weight lifting with good posture.
Stay FIT! xo Fit Mom
Photos: 26 weeks Pregnant, the dos, and the donts