The Do’s And Dont’s To Training When Pregnant
If your Doctor has not said otherwise and you were a fit, exercising individual prior to your pregnancy then it is totally okay to continue to exercise now you are pregnant just at easier intensities. Now if you are one of those fitness freaks you can continue to train quite happily, but if you were under the impression you might be let off then think again!
As a cardiff personal trainer I would like to mention a few things before you continue your exercise. Do you have any medical issues with either this pregnancy or any in the past? Were you exercising frequently before you got pregnant? Are you feeling good about yourself, generally healthy and are you eager to exercise?
If you are not used to regular exercise please get medical advice before your start any fitness schedule.
If you experience and loss of blood or fluid, pain in the pelvis, dizziness, pains in the abdomen or headaches during exercise stop immediatlely and seek medical advise.
There are a number of myths going around so let’s clear them up. As long as your pregnancy is a low risk one then exercise will not increase by exercising as long as you are a low risk pregnancy. Suitable exercises will have already been prescribed you are not low risk so there is nothing to concern yourselfabout. There is research that actually proves that runners and dancers have a decreased rate of miscarriage than those women who don’t exercise or have ceased exercising. The baby can receive reduced amount of essential nutrients if you exercise. If you are aware when you exercise and only work up to a maximum of 60% (so you can speak fine) then no nutrients will be taken away from your baby.
Your stomach can still be exercised when you are pregnant, just in a a different way. Use a personal trainer cardiff to get the best results. Abdominal hollowing is one technique this is completed standing up or on all fours. Breathe as you would naturally, tighten your stomach and hold it there for 3-6 seconds then relax. You can then progress to lifting one hand off the floor whilst holding the stomach tight and lifting one knee off the floor whilst the abdominals are tight.
When it comes down to running you may find that you are able to warm up in a similar way as you did before you were pregnant, but only in your first trimester. Just make sure that you are not trying to work as high as you used to before you were pregnant. During the second trimester you will most probably be warming up for longer with a lower intensity and a longer cool down. More walking than running and perhaps some gentle jogging with slower walking in the cool down will be what the third trimester brings. If you find running too much at any point in your pregnancy then investigate swimming as it is an excellent alternative as it is less impacting on joints and bump!
Frequently monitor you work rate by wearing a heart rate monitor. You can work out your target heart rate, which will be 60% from the following equation: ((220 – x – y) * 0.60) + y, where x is your age and y is your resting heart rate. The number of beats per minute of your heart whilst you are at rest is your resting heart rate. First thing in the morning you can take your resting heart rate by finding your pulse (wrist) and counting the beats for 60 seconds, counting the first beat as zero. Alternatively seek some help from Vitality Fitness personal training cardiff.
