During pregnancy the body undergoes changes in blood volumes in the circulation (increase by 30-50%) which means a pregnant woman needs more oxygen for this increased blood flow. The periphery of the body will experience an increase in blood (creating what they call that pregnancy glow) which in turn raises the body temperature. This can fool a woman into thinking she is "warmed up" up when truly she is not. Therefore it is important for a woman to understand the changes in her circulatory system that occur when pregnant before beginning an exercise program. Another change that occurs due to increase in blood volume in the body is a decrease in blood pressure, but in contrast an increase in resting and heart rate. These are all confusing factors that need to be addressed and understood prior to beginning an exercise program. A warm-up should be done with a low impact exercise, such as stationary biking or walking (gradually picking up the pace as you progress). Never get onto equipment that you feel at risk for falling off; your balance is quite different than pre-pregnancy. These exercises allow your body to warm-up with limited stress to your joints. You want to hold a stretch in a comfortable position for 15 seconds, never stretching into pain. Certain hormones (Relaxin) that are produced during pregnancy cause the joints to become more likely to be overstretched, so avoid maximum extension. Stretching does have many positive benefits for pregnant women, including improving posture and balance that might be strained due to the added weight. Start out slow and keep things in moderation One reason that soreness might occur is trying to do too much too soon. Don't try to make up for lost time. Start out with a few exercises and slowly progress. Your body will gradually adapt to the increased stress. If you are starting resistance training for the first time, try picking 1-2 exercises for each area of the body, the upper body, lower body and core. If it starts to hurt, stop. Don't place any unneeded stress on your body or to the baby. You do not need to be training with the intent to be in the best shape of your life. Rather, you want to be in good shape cardiovascularly and strong enough to have, feel healthy, enjoy increased energy and experience a quicker recovery. Actual childbirth is a physical stress on the body, and by exercising in the months preceding, most agree, it will be easier. Continued › |
Pregnancy Articles
About The Author
|
Joe Downie Joe is a certified physical fitness instructor, personal trainer, and high school soccer coach. |
 |
Member Comments