Safe and Effective Weight Training During Pregnancy
Women were generally advised, not so long ago, to avoid any type of intense physical activity and something like weight training was definitely blacklisted. However, things have now changed as we are aware that being active during one’s pregnancy presents many advantages. There are quite a number of exercises you can do, even if it is advisable that you reduce your workouts to avoid strain on your abdomen or doing too much and also consult your doctor beforehand. In this article, we will discuss some useful tips you shouldn’t forget when you are pregnant and exercising.
No matter what exercise you are doing, you need to monitor your breathing carefully during your pregnancy. While this is something you should always remember, it plays an even more significant role when you are pregnant. First off, you should avoid intense exercise that leaves you out of breath. So, you should keep the intensity of your cardio sessions at a moderate level and use lighter weights than you are used to. If you are breathing too hard, this can lead to undue pressure on your abdominal area and restrict the oxygen flow to the fetus. You need to keep in mind the fact that you aren’t trying to improve your fitness but to maintain it. A good principle to follow is to maintain a relatively even breathing pattern while exercising and to avoid pushing yourself too much and overdoing it. Body sculpting exercises as well as weight training can ease quite a few of the uncomfortable symptoms of pregnancy. For example, you can keep backaches to a minimum by keeping your muscles active and strengthening them. Constipation is another relatively common problem for pregnant women and movement can help to improve your digestive system. You will find that your sleep cycle also improves because working out helps to reduce stress, which, in turn, makes falling asleep a lot easier. Your health will suffer if you don’t get enough sleep, and insomnia is quite a frequent occurrence among pregnant women. This is why exercising and ensuring your muscles stay active throughout your pregnancy can be so beneficial.
How often to exercise during pregnancy is a common question. This will depend on several factors, and your doctor can help you figure this out. One major factor is your exercise habits before your pregnancy. You won’t want to start a vigorous program if you weren’t exercising before. However, if you had a consistent routine before, you may only need to modify it now. Three workouts a week that combine light stretching, cardio, and strength training is the general guideline but you will need to consider how you’re feeling.
There plenty of reasons you should exercise during your pregnancy and you should adhere to a workout designed to your particular situation, unless you have a medical condition that prevents it. It will not only make you feel better and reduce your stress levels, but it has benefits for your baby as well. Your muscles will benefit from staying active with body sculpting and weight training and you will find that back pain and joint problems are also reduced. Doctors now recommend that their pregnant patients take some form of regular exercises due to a wide range of reasons, including the ones in this article.
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