Working out during pregnancy is a controversial and controversial issue for many. Some argue that it is impossible to study in the early stages, others - that in the last stages. And some believe that training has a beneficial effect on fetal development, pregnancy and childbirth. So how are things really going? In this article we will look at a strength training program for pregnant women in the gym.
- Can pregnant women do strength training in the gym?
- Prohibited exercises for pregnant women
- Exercises in the gym during pregnancy
- Chest and arm workout
- Incline Dumbbell Press
- Butterfly trainer
- Bringing hands together in crossover
- Leg workout
- Leg extensions in the simulator
- Leg curls in the simulator
- Plie squats
- A set of workouts for the back and shoulders
- Barbell row to chest
- Vertical pull-down to the chest
- Bent-over dumbbell row
- Training program for pregnant women
Physical activity and pregnancy
Scientists from the American College of Obstetrics and Gynecology say that exercise for pregnant women helps:
- avoid excessive weight gain, which complicates pregnancy and contributes to the development of obesity;
- strengthen the cardiovascular system and improve well-being;
- reduce the likelihood of needing a cesarean section;
- reduce the risk of hypertension in the mother and complications of the respiratory system of the newborn;
- reduce lower back pain (hello, growing belly!);
- manage symptoms of depression and anxiety, reduce stress;
- improve postpartum recovery.
How much should you exercise during pregnancy?
A sedentary lifestyle during pregnancy is associated with significant health risks. Not only can it lead to significant weight gain or even obesity, but it also provokes deep vein thrombosis, which is life-threatening for the baby and mother.
The World Health Organization (WHO) recommends at least 30 minutes of exercise per day for pregnant women. Childbirth is a huge effort, comparable to a marathon. This is a large expenditure of energy, so the body must be prepared. Exercising during pregnancy makes subsequent labor and delivery a less painful experience.
But it is worth considering that doctors recommend avoiding intense physical activity in the first three months, since the fetus is just developing and is especially vulnerable. You should also not exert yourself too much in the last trimester, as the risk of injury increases.
Fitness for pregnant women should include elements of fitness and stretching, such as:
- slight stretching of the body,
- general exercises to strengthen the body (especially the deep muscles that support the spine),
- relaxation combined with breathing practices
- muscle strengthening exercises based on the Kegel principle.
General recommendations for safe training
Some general tips to keep in mind when exercising during pregnancy:
- Get permission from your doctor if you are new to the sport or have any medical conditions that may contraindicate it.
- Drink plenty of water before, during and after your workout.
- Wear supportive clothing (sports bra or belly band).
- Don't overheat, especially in the first trimester.
- Don't lie on your back for too long, especially in the third trimester.
- Avoid contact sports and hot yoga.
During pregnancy, your body goes through many changes. It is important to choose exercises that take them into account:
Joints.
Hormones produced during pregnancy cause the ligaments that support joints to relax. This makes them more mobile and at risk of injury. Sudden movements (swings, jumping, hitting, etc.) should be avoided. They may increase the risk of injury.
Balance.
Excess weight and uneven weight distribution shift the center of gravity. The extra weight also puts stress on the joints and muscles in the lower back and pelvic area, which affects balance. As the body becomes less stable, you need to choose the simplest exercises possible.
Breath
. During exercise, oxygen and blood flow are directed to the muscles of the body. During pregnancy, the need for oxygen increases. This may affect your ability to perform intense exercise, especially if you are overweight or obese.
In the last month, anything is possible!
One of the most popular fitness moms on Instagram is athlete and personal trainer Aliona Hilt. The girl safely gave birth to two babies, doing strength exercises until the last day of pregnancy. Few of the fans and indignant ill-wishers know that as a child, doctors forbade Alione even banal climbing stairs due to a diagnosis of arthritis.
Everything changed at the age of 17, when Hilt decided to radically change her life and went to the gym. She got down to business so actively that she later became the absolute champion of Northern Germany in fitness bikini, and only remembers her long-standing diagnosis in bad weather.
Photo courtesy of Aliona Hilt
Tips from Aliona Hilt
In her blog, Aliona notes that the goal of her training is “not an elastic butt,” but a quick and easy birth. Women who play sports during pregnancy encounter, on average, less often any complications, walk throughout pregnancy with virtually no physical or mental discomfort, gain weight within the physiological norm, practically do not suffer from edema, and give birth more easily, says the fitness mom.
What exercises can pregnant women do?
If you exercised regularly before pregnancy, you can probably continue exercising during pregnancy. It is important not to overdo it, be careful and choose the right exercises that cannot cause harm.
Surely many girls have heard from relatives, friends or even doctors that bearing a child should be accompanied by absolute peace, minimal activity, etc. But a recent study of more than 2,000 women found that moderate-intensity aerobic and strength/toning exercise done 3 to 4 days a week throughout pregnancy was not associated with the risk of preterm birth or low-grade newborns. body weight. This applies to women with normal weight and singleton uncomplicated pregnancy. Despite doctors' recommendations to start or maintain an exercise program during pregnancy, only about 40% of patients exercise.
During all three trimesters, it is recommended to give preference to cardiovascular exercises, such as:
- fast walk
- swimming
- exercise bike
- prenatal yoga
- low impact aerobics led by a certified aerobics instructor
- special exercises to prepare for childbirth
These exercises are safe, have virtually no risk of injury, and benefit the entire body.
Fast walk
If your level of physical activity before pregnancy was low, you can start by walking around the house and surrounding area.
This class has several benefits - it's free, requires no equipment, and provides a cardiovascular workout with relatively little impact on the knees and ankles.
Swimming
Swimming, water walking, and water aerobics allow you to move without putting stress on your joints, can relieve swelling in your legs and feet, relieve stress, and help your baby get into the right position for birth. Just avoid backstroke during late pregnancy, as this can put pressure on major blood vessels in the abdomen, and avoid diving and jumping. Also avoid warm pools, steam rooms, hot tubs and saunas to minimize the risk of overheating.
Exercise bike exercises
Riding an exercise bike is safe for most women during pregnancy, including those who are new to the sport.
Cycling helps raise your heart rate, minimizes stress on your joints and pelvis, fights excess weight gain and, due to its stability, reduces the risk of falling or other injuries.
Yoga
Prenatal yoga strengthens muscles, stimulates blood circulation, increases flexibility, and relieves back pain. In the long term, this helps make labor shorter and more comfortable. According to one study, practicing yoga can also help manage stress.
It is worth avoiding asanas that can lead to imbalance, are performed on the stomach or involve prolonged stay on the back.
Training program
The first round of exercises is performed on the muscles of the frontal thigh:
- Straightening the legs.
- Leg spread.
Second circle for the hamstring muscles:
- Leg bending.
- Reduction of legs.
Third circle, exercises are aimed at the broad dorsal muscles: traction of the upper block behind the head.
The fourth circle is the chest muscles: bringing the arms and legs together while sitting on the simulator.
Fifth circle – exercises for deltoid muscles:
- Seated bench press on a machine.
- Raising your arms to the sides in a sitting position.
The sixth block is aimed at training the biceps and triceps of the arms:
- Straight arm lat pulldown.
- Straightening the arms in a crossover (multifunctional block exercise machine in the form of a vertical frame).
The complex for pregnant women in the gym completely excludes abdominal exercises, exercises with free weights, all kinds of twisting and bending. Focus on exercises performed while sitting, focusing on your back. Don't make sudden movements; performance should increase gradually. Between approaches, pregnant women can take a break.
A workout for pregnant women in the gym should end in the same way as a regular one, that is, with a five-minute cool-down. An excellent option for this is the cardio zone, but the load should be less than during warm-up. Stretching exercises are not performed in an interesting position during the cool-down.
Who shouldn't exercise during pregnancy?
If you have health problems such as asthma, heart disease or diabetes, exercise may not be advisable or even harmful. Loads can also be harmful if you have at least one of the following abnormalities:
- Bleeding or spotting
- Low placentation
- Risk of miscarriage
- Previous preterm birth or history of early birth
- Weak cervix
Consult your doctor before starting an exercise program. He will give individual recommendations based on the characteristics of your body.
Water aerobics
Water aerobics classes are incredibly beneficial for the expectant mother. They are safe, improve the emotional state of patients and are allowed for almost all pregnant women, if there are no contraindications. The undoubted advantage of water aerobics is the fact that it is allowed in most cases when other activities are contraindicated. The advantages of water aerobics are:
- The ability to work on the pelvic muscles and abs, which must be in shape to facilitate childbirth;
- During training, patients learn to manage and control their breathing;
- Any exercise in water relieves stress from the limbs and improves blood circulation in them, preventing venous varicose veins;
- If you do water aerobics regularly, the gain of extra pounds will be minimal, which means that after giving birth, mommy will quickly return to her former shape;
- Aerobic exercises in water help to successfully cope with stress, help you relax, and relieve stress on the spinal structures;
- Moreover, exposure to water improves metabolic processes, stimulates renal activity and the work of other intraorganic structures;
- Aerobics in the pool helps cope with hyperedema.
Visiting the pool during pregnancy helps strengthen the body and helps strengthen the immune barrier. But before training, you need to familiarize yourself with the contraindications to water aerobics. These include severe toxicosis, the threat of miscarriage, a history of miscarriages, exacerbation of chronic pathologies, the presence of fungal diseases, etc. You should also avoid water aerobics if you have the flu or respiratory diseases.
What exercises should pregnant women avoid?
- Exercise at an intensity that raises your heart rate to more than 90% of your maximum;
- Long distance running;
- Exercises with heavy weights during strength training;
- Contact sports;
- Hot yoga;
- Exercises in the supine position (in the third semester);
- Breath-holding exercises.
Avoid any activity where there is a risk of falling (for example, skiing or horseback riding). Equally important for good health and good physical shape is the absence of stress, healthy sleep and adherence to nutritional rules for pregnant women.
How to build a lesson
- Start your workout with light joint exercises: rotate your hands, shoulders, knees, feet; stretch your arms up.
- Perform the exercises consistently at your own pace.
- Optimal training regimen: 2-3 sets of 15-20 repetitions of the exercise in each. “However, this amount can be reduced or increased based on how you feel,” says Alexandra Chuprakova.
- Do this program 2-3 times a week.
- Finish the session with light stretching: lightly stretch the muscles of your legs, arms, back, and chest.
To perform the complex you will need 2 dumbbells (weighing: 1-2 kg) and a mat.
