WOMEN'S HEALTH Weight Training through Pregnancy - 3d leisure
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WOMEN’S HEALTH Weight Training through Pregnancy
Pregnancy is a time of BENEFITS OF WEIGHT • Improved body image.
transformation for your body. LIFTING WHILE Other studies noted that
Exercise can be a critical part of people who exercise
PREGNANT
your new routine and help with throughout pregnancy often
anything from aches and pains Weight training during report a better self-image.
to powering through labour. pregnancy can be a great Researchers found that
partner to other types of sedentary folks often report
Knowing what types of
moderate exercise, like walking feeling “fat” or “unattractive.”
exercises are safe is key to
or swimming. Lifting weights People who exercise 90
staying injury-free and keeping
strengthens muscles throughout minutes a week or more
you and your baby healthy
the entire body and can help have a “significantly” more
throughout the next 9 months.
you feel better on the inside and positive body image.
Do you like lifting weights? Well, out. • Better mood. Along with
resistance training can be a part this, feelings about body
Researchers looked at a variety
of your workout plan — if you image, hormonal changes,
of studies on weight-bearing
do it the right way. Here’s more and other shifts make
exercise and pregnant women
on how much you should lift, pregnancy a prime time for
and published their findings in
what exercises to do and which depression. Exercise may
the Strength and Conditioning
to avoid, and what questions mitigate this by releasing
Journal.
you should ask your doctor. endorphins, which are
Researchers found that benefits
powerful neurotransmitters
IS WEIGHT LIFTING SAFE include:
that relieve pain and stress.
DURING ALL THREE • Better weight management. • Protects against lower back
TRIMESTERS? People who regularly pain. Up to 76% of pregnant
exercise in pregnancy women reported having
Unfortunately, there isn’t a
may gain 20% less weight back pain at some point
one-size-fits-all answer to this
than their fewer active during their pregnancies.
question. If you regularly lifted
counterparts. Staying active — particularly
weights before pregnancy, it’s
very likely you can continue with • Lower risk of gestational focusing on the muscles in
some modifications. diabetes (GDM). People who the trunk and core — may
exercise during pregnancy maintain better back health.
If you’re new to lifting, you may also reduce their • Helps with baby’s
should speak with your doctor chances of developing GDM development. Babies
first. by up to 59%. of people who exercise
In the first trimester of • Lower risk of preeclampsia. regularly tend to be longer
pregnancy, you may be able Light exercise may and leaner. Some studies
to continue with your routine reduce the incidence of show that resistance
without much change. However, preeclampsia by 24%. training, in particular, may
as the weeks and months move Vigorous exercise, on the be especially good in this
forward, you may need to other hand, may reduce it by regard. Beyond that, babies
decrease your weight, change as much as 54%. born to those who exercised
what moves you do, and try vigorously during pregnancy
other tools, like resistance actually showed “heightened
bands. attentiveness and discipline”
when compared to controls.
3dleisure.com• Helps you power through • There are also various And while this research isn’t
labour. Along with a lower complications you may specifically about working out,
chance of caesarean delivery encounter during your scientists have looked at lifting
and preterm labour, people pregnancy. You’ll want to heavy loads during pregnancy.
who do resistance training speak with your doctor People who repetitively lift
tend to have shorter active before lifting or trying other at their jobs may be at risk of
labours. types of exercise if: delivering their babies before 32
• You’re pregnant with twins, weeks.
WHY YOU SHOULD TALK triplets, or other higher- Specifically, researchers found
WITH YOUR DOCTOR order multiples. that lifting items over 20
All people and all pregnancies • You have heart or lung kilograms (44 pounds) more
are different. Even if you were disease. than 10 times a day creates the
active before pregnancy or in • You have a cerclage in place. highest risk of preterm birth.
your last pregnancy, there are
• You’re 26 or more weeks
certain situations where your
pregnant and have been
WEIGHT-LIFTING
doctor may not give you the EXERCISES TO DO WHILE
diagnosed with placenta
green light. PREGNANT
previa.
Plus, it’s important to remember • You’re experiencing preterm You may be able to continue
that your body will change labour or your water has doing your usual lifting
during pregnancy in ways you broken. schedule, just be sure to check
may not even realise. in with your doctor or ask a
• You have preeclampsia.
• The hormone Relaxin • You have severe anaemia certified trainer for advice on
loosens your joints and modifications that may help as
ligaments to prepare the HEAVINESS OF WEIGHTS you and your baby grow.
body for delivery. All this Try lifting three times per week,
There’s no clear safe and
new mobility makes you focusing on the total body
appropriate weight limit for all
more prone to injury from during your sessions versus
pregnant people. Instead, how
overextending yourself splitting things up into target
much you can lift has to do with
with fast or high-impact muscle groups (for example, hit
things like your previous fitness
movements. multiple body parts versus just
level, how far along you are, and
• Your balance changes how you’re feeling. leg day).
as your centre of gravity
You’ll want to let your doctor Of course, you can do whatever
changes. You may be more
or midwife know about your you like in this regard, but you
prone to falling. This change
activity level before your may experience more swelling in
may also put considerable
pregnancy. the areas you work.
strain on your lower back
and pelvis. For some perspective, even elite Beyond that, the emphasis
• Your oxygen needs increase athletes — those who train at should be on more repetitions at
when you’re pregnant. high levels more than 2 hours a a lower weight than you might
When you work out, oxygen day for several years in a certain be used to (70 percent of your
and blood flow go to your sport — reduce their resistance max).
muscles. You may become load. There are no specifics
out of breath more quickly given with regard to weight,
and you may find more however.
vigorous exercise more
difficult as a result.
3dleisure.comFIRST TRIMESTER
In the first trimester, try these moves.
Muscle Group Exercise Sets Reps
Back Lat Pulldown 2-3 10-15
Shoulders Shoulder Press 2-3 10-15
Chest Dumbbell Chest Press 2-3 10-15
Biceps Concentration Curl 2-3 10-15
Triceps Lying Tricep Extension 2-3 10-15
Quads/Glutes Lunge 2-3 10-15
Glutes/Hamstring Stiff-Legged Deadlift 2-3 10-15
Calves Calf Raises 2-3 10-15
Core Crunch 2-3 10-15
Core Plank 2-3 Timed
Core Side Plank 2-3 Timed
SECOND AND THIRD TRIMESTERS
Your body and baby continue growing at a quick rate until delivery. Much of this weight may be around your
midsection, making previous core exercises quite difficult to perform.
There are other considerations as well, like discontinuing moves that require you to lay flat on your back and
compress the large vein that carries blood from your lower half to your heart (vena cava).
Try:
Muscle Group Exercise Sets Reps
Back Lat Pulldown 1-3 10-15
Shoulders Shoulder Press 1-3 10-15
Chest Dumbbell Chest Press 1-3 10-15
Biceps Concentration Curl 1-3 10-15
Triceps Lying Tricep Extension 1-3 10-15
Quads/Glutes Lunge 1-3 10-15
Glutes/Hamstring Stiff-Legged Deadlift 1-3 10-15
Calves Calf Raises 1-3 10-15
Core Crunch 1-3 10-15
Core Plank 1-3 Timed
Core Side Plank 1-3 Timed
No matter what moves you do, be sure to focus on your form over how many reps you complete or weight
you lift. Keeping good posture will protect your back and other muscles from injury.
3dleisure.comWEIGHT-LIFTING Stop exercising right away and Consider using resistance bands
EXERCISES TO AVOID get in touch with your doctor if if weights are getting awkward.
you experience vaginal bleeding These stretchy bands allow you
WHILE PREGNANT
or rupture of your membranes, to work with some tension with
You’ll want to steer clear of or if you experience a decrease more comfort.
workout spaces that are hot in your baby’s movements.
or humid. The temperature
The following are other warning
THE BOTTOM LINE
could cause you to overheat,
signs: Weight training can be a safe
especially dangerous in the first
part of your pregnancy exercise
trimester when many of your • Dizziness
routine. Speak with your doctor
baby’s systems are developing. • Headache about your current fitness level
Also avoid: • Chest pain and your goals.
• High-impact moves where • Weakness in your muscles Consider scaling back your
there’s a risk of blunt force • Shortness of breath weight and focusing on your
trauma. This may mean • Pain or swelling in your posture to avoid low back pain
skipping exercise that calves and muscle strain.
involves hulking heavy free
Pay attention to how your body
weights around your belly. ADDITIONAL TIPS
is feeling each time you exercise
• Lifting overhead after the Above anything else, listen and change your routine
first trimester. Why? Your to your body. You may have accordingly.
posture changes, and lifting days where you feel great and
over your head may place If you experience any warning
can smash even the hardest
strain on your lower back. signs, take a step back and re-
workouts. You may have others
To work those deltoids and evaluate.
where something feels off or
rotator cuff muscles, try you’re simply more tired or sick
front raises, lateral raises, than usual.
and reverse flies instead of
shoulder presses. Other tips:
• Lying flat on your back after Aim to get 150 minutes of
the first trimester. Again, moderate-intensity exercise
it places pressure on your each week. Your effort should
vena cava and can impact make you break a sweat, but
the blood supply to the you should be able to speak
placenta. This can make you without getting out of breath.
feel dizzy. New to exercise? Start small
• Bending forward at the hips — even just 5 minutes of
and/or waist after the first movement is beneficial. Over
trimester. This may make time, you can work your way up
you feel dizzy. As your belly to exercising 30 minutes a day
grows, you may also find it several days a week.
hurts your lower back. Try
Stay hydrated. You should aim
instead an all-fours position
to drink 10 cups of fluids a day
if you’re looking to work
— more after exercise. Good
those glutes and hamstrings.
choices include water, non-
caffeinated tea, milk, and juices.
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