There are many benefits of strength training for pregnant women. According to Christina M. Christie, physical therapist and women’s health program manager at Athletico Physical Therapy in Park Ridge, Illinois, pregnancy is an athletic event. Strength training during pregnancy is especially important for women who have a large amount of weight to gain. She says that strength training can help prevent joint and muscle pain.
Building muscle strength in the upper and lower body is essential during pregnancy. A strong upper body prevents your lower back from becoming arched and rounded. Poor posture can lead to back pain, rib pain, and difficulty performing everyday tasks. Building your muscle strength in these areas will improve your posture, reduce pain, and prepare you for delivery. You will also reduce the length of active labor by using strength training during your pregnancy.
Pregnancy is a time of rapid growth, so exercise should be modified. The weight of a growing baby can press on blood vessels. This restricts blood flow, causing dizziness and lightheadedness. For strength training, a bench with an incline of 15 degrees is safer than a flat back. Besides, avoiding weights that could compress the abdominal wall during pregnancy is also important.
Exercises that increase muscle strength during pregnancy include lifting weights and bearing your own body weight in prenatal yoga classes. Consult a doctor or physical therapist before beginning a training program. Always remember to stay hydrated and rest if necessary. A strength training routine should not exceed three days in a row. Your body is in a delicate state, and you should not do too much.
Weight training during pregnancy can be a safe part of your exercise program, but you should consult your physician about your fitness goals. You may want to scale back on the weights you use, and concentrate on your posture rather than on the exercises. In addition, pay attention to your body’s signals when exercising to avoid injury. If it feels uncomfortable or causes you to have too much blood pressure, stop and reassess.
During your pregnancy, it is important to remember that you should exercise only in the lower rep range, ideally seven or eight reps. Ideally, you should be able to do the exercises without holding breath or performing the Valsalva maneuver. The goal of the exercise should be to increase your energy and your body strength while you are pregnant. In this way, you can safely build muscle strength while still being a mother and a proud father.
If you’re thinking of joining a HIIT class, check with your doctor first. Let the instructor know you’re pregnant. HIIT workouts contain jarring movements, so avoid jumping or sudden changes of direction. Instead, use a wall or another object for balance exercises. Also, do not overdo stretches. Your joints are more flexible during this time, and you don’t want to put unnecessary stress on them.