Safe Training During Pregnancy

Exercise During Pregnancy

After much research it is now clear that continuing to train during your pregnancy is not only safe but also beneficial to both you and your baby. Some adjustments will have to be made to your training plan, especially as the pregnancy progresses but experts agree that maintaining a fitness plan can definitely have positive results. The benefits include:

1) Increased sense of well-being during and after pregnancy
2) Increase in energy levels
3) Helps prepare the body for the stresses imposed by labour and delivery
4) The Royal College of Obstetricians and Gynaecologists (RCOG) states that weight-bearing exercise throughout pregnancy can reduce the length of labour and decrease delivery complications.
5) Quicker recovery after delivery
6) Decrease the amount of weight gain and improve self-image
7) Can lead to a larger placenta which will provide more nutrients to the baby
8) Improves the circulatory system which decreases the risk of varicose veins, ankle swelling and leg cramps
9) Prevents back pain due to strengthening of the back muscles
10) Improve sleep patterns

There are of course things to consider whilst you are pregnant and the most important one is that you should always listen to your body. Training during this time should be all about maintaining the fitness that you have rather than pushing it and trying to get fitter. If at any point during your workouts you feel tired or dizzy or things just don’t feel quite right, you should stop, relax and perhaps call it a day.

The body undergoes many physiological changes during pregnancy with hormone levels fluctuating and causing a variety of effects. The main ones to consider are:

1) Vasodilation during the 1st trimester that causes a drop in blood pressure and the increased risk of dizziness and fainting.
2) Increased sensitivity to CO2 so breathing rate and resting heart rate increases
3) Increase in body temperature
4) The hormone relaxin increases the elasticity of ligaments and cartilage and can lead to joint instability
5) By the 2nd and 3rd trimester the blood volume has increased by 30-50% leading to an increase in blood pressure, an increased cardiac output and an increase in red blood cells by 30%

It is vitally important that you consult your doctor before embarking on an exercise programme whilst pregnant. It would also be advised that you receive some exercise instruction from a professional regarding the right exercises to do whilst training. The important things to consider during your training are:

1) Make the warm-up slow and gradual to allow time for the circulation to adjust to exercise. (at least 10 minutes)
2) When stretching, hold the position for a maximum of 6 seconds each stretch (due to effects of hormone relaxin)
3) Ensure good, comfortable, supportive footwear is worn
4) Keep well hydrated during exercise. Drink plenty of water to maintain body temperature and avoid dehydration
5) Consume a small snack shortly after training (eg, sandwich/mars bar etc) to replace calories used
6) Use light weights and keep reps around 20. Do not work to muscular failure
7) Ensure regular pattern of breathing during exercise. Do not hold your breath
8) Do not lift weights with arms above your head due to a possible increase in blood pressure
9) Avoid inner and outer thigh machines and squats and lunges due to the instability of the pelvic area. Work your legs on supported machines
10) Avoid lying on your back after the 1st trimester as your uterus can impinge on a major artery (vena cava) reducing blood flow to your brain and uterus. Exercise on your side or propped up on your elbows
11) Avoid any high impact exercises such as running after the 1st trimester
12) Always consider stability. Try and remain as safe as you can by sitting on fixed machines and benches rather than unstable stools or fitness balls

LISTEN to your body! This training is about maintaining fitness not increasing it, so you do not need to push yourself hard!

If you are new to exercise a good way to start things off whilst you are pregnant is by walking or swimming. Both work all the muscles in the body and are good for your cardiovascular fitness too. Swimming is regarded as an excellent exercise for mums to be as it works all the large muscle groups, works the heart and provides complete support. This can feel especially nice once the bump starts to grow and you feel heavier.

Abdominal and Pelvic Floor Muscles

The areas that are most affected when pregnant are perhaps your abdominal and pelvic floor muscles. It is very beneficial to keep both of these areas toned and strong during your pregnancy as they have a big part to play before, during and after the birth. Good pelvic floor muscles can support the extra weight of pregnancy, may help shorten the second stage of labour and help to protect you from incontinence during and after your pregnancy. Strong abdominals can help during labour and also be beneficial in regaining your pre-pregnancy shape.

The pelvic floor muscles form a broad sling between your legs from the pubic bone in front to the base of your spine at the back. They help to hold your bladder, uterus and bowel in place. These muscles also give you control over when you empty your bladder. If your pelvic floor muscles become weak they cannot do this effectively and an over-stretched or weak pelvic floor can lead to stress incontinence (where you might leak urine while coughing, sneezing, laughing or exercising) and decreased satisfaction during sex. Pelvic floor exercises, if performed regularly, can help to protect you from incontinence during and after your pregnancy. The more you use these muscles, the stronger they will be.

To activate your pelvic floor muscles if you never have before can be tricky. Try to imagine you are stopping yourself from emptying your bladder mid flow. It should feel like a ‘squeezing’ or ‘lifting’ effect. What you want to try and perfect is the tensing of the pelvic floor muscles without:

1) Holding your breath
2) Pulling your tummy in
3) Squeezing your bum or legs together

You cant do too many pelvic floor exercises. As they can be done anywhere you should aim for at least three sets of ten squeezes every day. However, more than this would be better. A good idea is to practice doing the exercises first sitting down at home. There can be a tendency to hold your breath or pull a strange face whilst you are concentrating and this may look a little out of place at the bus stop! Once you are comfortable doing them they can be done anywhere.

Abdominal and Pelvic Floor Exercises

Pelvic Tilt. Stand with your back, heels and head against a wall and slowly tilt your pelvis backwards, contracting your tummy muscles, and pushing your lower back against the wall. Hold for 6 seconds. Repeat 10 times. Do not hold your breath.

Kneeling Tummy Raise. Get into all fours position on your hands and knees and slowly pull your tummy up towards the ceiling. Keep your back straight. Hold for 6 seconds and release. Repeat 10 times.

Side lying abs. Lie on your side and slowly bring your top leg up to your tummy, contracting your abdominals. Breathe out upon contraction.

Pelvic Floor Exercises. You cannot do too many of these. Start slowly and over the weeks increase the repetitions and sets. Don’t just do them in the gym. Do them anywhere. Remember not to hold your breath.

· Slow = Tense and hold for 10 seconds. Release. Repeat. (Start at 10 reps and increase each time)

· Fast = Tense and hold for 1 second. Release. Repeat. (Start at 10 reps and increase each time)

· Elevator = Gradually tighten more and more over a period of 10 seconds. Release over a period of 10 seconds also.

Exercising should remain fun during pregnancy but remember, you are not training to see any improvements in times or weights you can lift. It is a maintenance regime only. If you are used to exercising hard in the past this can be quite a difficult thing to accept. A good guide to exertion levels is that you want to be able to maintain a conversation whilst exercising. If you find yourself unable to do this due to rapid breathing then lessen the intensity.

If you have any of the following symptoms while exercising, slow down gradually and stop the exercise you are doing, then contact your doctor or midwife:

1) Dizziness
2) Pain
3) Feeling faint
4) Contractions
5) Back or pelvic pain
6) Vaginal bleeding
7) Shortness of breath

If you take things slowly and sensibly it is unlikely you will experience any of the above symptoms. However, as I have already mentioned it pays to listen to your body and be aware of any changes, even if only very slight.

With a good exercise programme in place you should be strong, fit and happy during your pregnancy and be able to bounce back afterwards in a much shorter time.