How to Safely Build Muscle Strength During Pregnancy
If you are planning to lift weights during your pregnancy, there are a few things to keep in mind. You should be careful not to hold your breath during weightlifting exercises, as it can lead to increased blood pressure and less oxygen for the baby. It can also make you feel lightheaded and dizzy. If you are a beginner, you can start off with one set of 10-12 repetitions, and then gradually increase the weight and number of reps.
During your second trimester, you should be able to lift heavier weights than you normally would, but do not overload your joints. You can do more repetitions with lighter weights. Before starting a new exercise routine, check with your doctor or a prenatal fitness expert for advice. While your body is growing, you should not exert yourself too much and risk damaging the baby’s developing bones.
If you haven’t been lifting weights before, you should start with light weights and work your way up. Try to avoid doing reps that are too heavy for you. You may find that some exercises are difficult to perform with your growing belly, so consult a prenatal fitness professional or physical therapist for assistance. For the best results, aim to perform at least three strength training sessions each week.
As far as strength training is concerned, you should choose exercises that you enjoy. You can also discuss what activities are safe for you and your baby. Generally, starting with light exercises and increasing your intensity gradually, you should start slowly and work your way up to the highest possible levels. Walking is a great activity for pregnant women and is low-impact, and does not strain the joints.
You should consult your OB/GYN before doing any exercises while you are pregnant. If your pregnancy is high-risk, you should avoid using heavy weights. Besides, you should avoid overexertion and straining the joints. You should also avoid exercising in hot environments and lying on your back. In addition to these precautions, you should seek medical advice from your doctor before doing any strength training.
While you should avoid doing any exercises that will place a significant amount of stress on your body during your pregnancy, it is still a good idea to exercise if you are not too far along. A prenatal fitness professional can help you decide what type of exercises are right for you. Your doctor can also advise you on what kinds of activities you can safely do.