How to Safely Build Muscle Strength During Pregnancy

HOW TO SAFELY BUILD MUSCLE STRENGTH DURING PREGNANCY

You may be wondering how to safely build muscle strength during pregnancy. You should avoid the wrong exercises during this time. The following are some tips that will help you safely build muscle strength during pregnancy. Before beginning your workout program, make sure that you know what your body can tolerate. Pregnant women should stay away from heavy weights, as these can strain their joints. They should also perform more repetitions with lighter weights.

As you begin your exercise program, make sure to include plenty of muscle strengthening exercises. Try to perform two or three muscle strengthening exercises per body part. Try to increase the rest periods, at least two minutes for each exercise. During the first trimester, avoid exercising in humid or hot rooms, as it can cause excessive heat. Also, don’t lift heavy weights around your belly; this can strain your lower back. Instead, opt for exercises that will strengthen your arms, shoulders and lower back. You can also try walking lunges and chest presses for the rotator cuff.

While some experts recommend that you avoid heavy lifting during pregnancy, lifting weights can still be an excellent option to keep your mind strong and physically fit. In fact, many experts recommend that pregnant women lift light weights and exercise with their bodyweight. For safe lifting, it is best to consult your doctor before beginning a new exercise routine. While you should avoid heavy weights and stick to your bodyweight, exercising regularly will help your body maintain a healthy weight gain. Other benefits of exercising during pregnancy include less back pain, shorter labors, and fewer instances of gestational diabetes.

Resistance training during pregnancy is considered safe by the American College of Obstetricians and Gynecologists. You can continue lifting light or moderate weights and most women are advised to do so. However, you should always pay attention to your form and try different routines depending on your ability level. Talk to a pre-natal certified fitness professional and follow his or her recommendations.

When performing exercises during pregnancy, be careful to monitor the intensity. If you exercise to a high intensity level, your client may become uncomfortable when speaking, causing discomfort during conversation. The best way to reduce the risk of working out too hard is to adjust your exercises accordingly. You should also make sure that your client can maintain a conversation during the workout.

Resistance training during pregnancy can help your muscles grow in size. However, be sure to check with your doctor before starting a strength training program for your pregnant clients. Although some exercises are not safe for pregnant women, many experts agree that strength training during pregnancy can help your client achieve optimal results. For example, you should always start at low intensity and work your way up to moderate intensity.

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