In a traditional sense, pregnant women are often advised to avoid engaging into physical activities for the fear that it might negatively affect the outcome of the pregnancy. However, ACOG (American College of Obstetricians and Gynecologists) has suggested that this belief is overly conservative and that expectant women should at least 20-30 minutes of moderate-intensity workout provided that they don’t suffer any medical and/or obstetric complications.
So in order to meet your fitness goals while carrying a child, we have compiled these pre and post-natal workout considerations and tips and exercise without worries of having a miscarriage or any other conditions that might affect your pregnancy.
Undergo A Pre-Workout Screening
Women who are about to participate in pre and post-natal workout are recommended to undergo a screening process by means of a tool called a PARmed-X for Pregnancy as this will set the goals you need to achieve as well as the guidelines you need to follow while engaging in exercise.
Exercising To “Loosen Up”
Working out is often associated with tightening up of muscles in the body. But in the case of pregnant women, the training routine must be focused on loosening up the body in preparation for childbirth and delivery. In short, the workout program must be designed to allow you to go through the birthing process as smoothly as possible and not to cause complications.
Exercise To Relieve Stress
In the same manner, the exercise program that you’ll be doing should be stress relieving and not stress producing. So it goes without saying that your workout of choice should be able to stretch out your body, should get your heart pumping, and can help you to manage weight gain.
Concentrate On Pregnant-Friendly Workout Routines
If you’re still undecided on what type of exercise you should do, then we recommend that you try the popular modes of pregnant-friendly workout routines like walking, pre-natal yoga, and water workouts. Just make sure to “listen” to your body because if it doesn’t feel right, then you shouldn’t do it.
Don’t Push Yourself Too Hard
Be mindful of the intensity of your workout. In short, don’t exercise to the point of exhaustion. A good indication of controlling intensity is if you can still talk through while working out. And if you’re finding it hard to talk, then you are working too hard already.
Be Mindful Of The Warning Signs
Be mindful of the warning signs as these indicators will tell you to STOP exercising and see your doctor immediately:
- Excessive fatigue
- Shortness of breath
- Vaginal bleeding
- Lack of fetal movement
Exercise After Pregnancy
And the final tip in this entry about pre and post-natal workout, we recommend that you exercise 6 weeks after giving birth to allow your body to recuperate. And this time you can have your body as your “exercise buddy”. We suggest that you try out these exercises:
Front pack carrier workout – These handy holders can serve as a tremendous post-natal workout tool as it helps your body to be back in shape while strengthening your upper back and stretching on your chest area the same time. Likewise, your baby can also benefit from this as they love constant movement and the idea of being close to mom as often as possible.
Stroller Workout – Well, it works the same as walking (or running), only this time you’re pushing a stroller for added resistance. Stroller workouts are perfect cardiovascular exercises and it also helps to shape your legs. In addition, you can also make use of this contraption while doing squats.
If you’re in need of a personal trainer that can guide you through your workouts, try the personal trainers from Selectpersonaltraining.com.