A common fitness myth is that it is unsafe to exercise during pregnancy. However, according to doctors and fitness experts, opting for weight training during pregnancy does not harm the baby in any way. In fact, it provides the would-be mother with several benefits that include weight maintenance, enhancing flexibility, and improving mood.
Of course, when you are pregnant and want to continue with your weight training routine, it is crucial to opt for certain precautions. If you stick to these precautionary measure and continue exercising under the guidance of an experienced trainer, you would definitely enjoy a healthy and happy pregnancy. Here are some important tips that you may want to consider.
Tips For Safe Weight Training During Pregnancy
Do Not Lift Weights While Lying On Your Back
Many women prefer lifting weights, while lying on their back. While such a strategy is otherwise fine, you should not follow this, while being pregnant. This is because lying on your back can pressurize a vein, known as the vena cava vein. This in turn, can reduce the amount of brain that is flowing to the uterus and brain, thus causing major harm to the baby. This strategy should be followed, even if you are few weeks pregnant.
Consult With Your Trainer
Before you start working out during your pregnancy, it is important to get in touch with a good trainer. Ask the person to create a customized routine for you.
For best results, provide your trainer with necessary information, such as, your current body weight and pregnancy stage. This way, it would be easier for your trainer to develop a workout routine that is customized for fulfilling specific requirements of your body.
Stick To Light Weights
A golden rule for doing weight training during pregnancy is that you should stick to light weights only. Never lift heavy weights during pregnancy because such a step can interfere with airflow to the uterus, thus causing injury to the baby.
Also, lifting heavy weights can hurt your stomach and lead to unwanted consequences.
Choose More Reps
Instead of lifting heavier weights, it is medically advisable to enhance the number of repetitions. Lifting heavier weights can put unwanted pressure on your body, but increasing the number of repetitions usually does not bring in any negative consequences.
Of course, for staying on the safe side, you should not over strain yourself.
Learn To Listen To Your Body
Finally, the most crucial strategy would be to listen to your body. If you feel uneasy during any stage of your fitness routine, stop immediately. Also, for avoiding injury, always do warm up and exercises before and after the workout routine respectively. If you want, you can also do stretches in between the exercises.
It is important to remember that working out is an integral aspect of your pregnancy well-being. However, apart from exercising, you should also pay attention to other aspects, such as, eating a nutritious diet and opting for activities that make you happy. This way, your mood will improve during pregnancy and help you to enjoy this critical phase of your life. We wish you a happy pregnancy.