Exercise During Pregnancy: Myths vs. Facts (weights, hot yoga, & more!)
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EXERCISE DURING PREGNANCY | DO’S AND DON’TS!
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Go over your exercise regimen with your doctor or midwife first to make sure it’s okay for you to continue at your current pace while you’re pregnant. Use lighter weights, more reps. To avoid overloading joints already loosened by increased levels of the hormone relaxin during pregnancy, use lighter weights and do more repetitions instead.
If you usually do leg presses with 30 pounds for 8 to 12 repetitions, try 15 pounds. Women should avoid lifting heavy objects while pregnant. However, if you are going to lift any object, it is important to exercise caution. For some women, lifting heavy objects can lead to an increased risk of premature labor and low birth weight.
Lifting an object incorrectly, whether heavy or not, can also result in a pulled muscle. To lift correctly, bend at your knees — not at your waist. Keep your back as straight as possible. Use your leg muscles to stand, keeping the object close to your body. As your pregnancy progresses, everyday activities such as sitting and standing can become uncomfortable.
Body mechanics and maintaining proper form with weight lifting are even more important during pregnancy. Non-runners should wait until after baby comes to take up jogging for exercise. And those who haven’t been regularly lifting weights should delay any dead-lift dreams until post-pregnancy. Women should avoid lifting heavy objects while pregnant.
However, if you are going to lift any object, it is important to exercise caution. For some women, lifting heavy objects can lead to an increased risk of premature labor and low birth weight. Lifting an object incorrectly, whether heavy or not, can also result in a pulled muscle. A.
Like the time I was told that heavy lifting in early pregnancy could trigger a miscarriage, which initially struck a major blow at my self-confidence. But, as a scientist, I’ve remained the skeptic, especially given the utter stigma attached to women and weight training in general. Related Article: 8 Reasons Why Women Should Weight Train. There’s no reason why you should stop lifting weights if you are pregnant. Weights, such as any other physical activity cannot harm your body or your the baby you’re carrying.
You should obviously talk with your doctor first, but there’s actually no reason why you wouldn’t continue the weight lifting training as usual. Weight lifting builds muscle tone and bone strength — both of which will help keep you in top shape during pregnancy. To avoid risking injury, opt for lighter weights with more repetitions (12 to 15), or focus on resistance exercises that use your own body weight or bands, like lunges, squats, crunches and push-ups). 1. Mental Toughness.
Having a baby is hard work. While I agree that pregnancy is a time to slow down, go inward, and meditate, there is also a certain amount of mental toughness you need to have a baby, regardless of the way you deliver. During labor your body is going to do things you didn’t know it could do and feel stuff you didn’t know you could feel. Weight training will help build strength throughout your body to prepare you for carrying more pregnancy weight and to help you deliver.
You can lift free weights and work out on weight machines.
List of related literature:
|from Pregnancy, Childbirth, and the Newborn: The Complete Guide|
|from Handbook of Nutrition and Pregnancy|
|from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines|
|from Introduction to Maternity and Pediatric Nursing E-Book|
|from Tidy’s Physiotherapy E-Book|
|from Nutrition: Science and Applications|
|from Essential Concepts for Healthy Living|
|from Sculpting Her Body Perfect|
|from Clinical Exercise Physiology|
|from Fitness Instructor Training Guide|