Pre and post-natal training is an area
that The Personal Training Centre Fulham's team specialises
in. We have helped many women train through pregnancy,
and have built up a great deal of specialist knowledge
in this field.
For many years, it was believed that pregnant women
should spend nine months on the sofa, resting comfortably.
Doctors feared that the impact involved in aerobic exercise
could damage the foetus, and prescribed rest for all
mothers-to-be (even professional athletes). Fortunately,
the tide has turned - countless studies have proven
that exercising actually makes for an easier pregnancy
and delivery, and a healthier baby. The reality is that
women have always been physically active throughout
pregnancy; there is no such thing as maternity leave
in most of the world. Exercise can often ease some common
ailments, such as lower back pain and fatigue. Below
we have outlined some basic guidelines that should be
followed:
Start slowly. Even if you never exercised regularly
before, a program can be undertaken safely. If you have
been following a regular exercise regime, there's no
reason you shouldn't be able to continue on the same
level for the first trimester. The important thing is
to listen to your body- if it feels like too much, reduce
the intensity. Be aware of your limits, particularly
if you suffer from morning sickness.
It's best to check with your doctor before starting
any exercise program.
Monitor your heart rate. As a general rule, your heart
rate should not exceed around 140 beats/minute. The
foetal heart rate is tied to your own; if your heart
is racing, your baby's is too. A heart rate monitor
is a worthwhile investment, and a piece of equipment
that we often use at The Personal Training Centre. Many
feature an alarm that sounds if you exceed the safe
target range. If you feel breathless, which is common
during the first trimester, slow down or take a break.
The first three months are an adjustment period, when
your blood volume is initially too low to accommodate
both you and a growing foetus - this can result in breathlessness
and faintness. Adjust your exercise levels accordingly.
Avoid exercising at extreme altitude or in hot, humid
environments. Your body temperature affects the baby,
and it is critical that neither of you becomes overheated.
When the weather is hot, exercise in the early morning
or late evening to help you avoid getting overheated.
If you're exercising indoors, make sure the room has
enough ventilation. Consider using a fan to help keep
yourself cool
Drink plenty of water - staying well hydrated is important
for everybody, and doubly so during pregnancy, as your
total blood volume (and hence the amount of fluid in
your body) increases markedly.
As the pregnancy progresses, reduce the intensity
level (this tends to happen naturally). Remember that
even if you are exercising less intensely, the actual
level of what you are doing is more difficult, due to
the added weight of the baby.
Be careful not to over-stretch. Early in pregnancy,
your body produces a hormone called relaxin. This hormone
induces hyper-flexibility in the joints and musculature,
which facilitates expansion of the uterus and the repositioning
of the pelvic floor. It is common for women to strain
muscles and ligaments during pregnancy as a result of
this new flexibility. It is still important to stretch
after exercising - just be aware of your limits and
try not to exceed them.
Avoid activities that increase your risk of falls
or injury, such as contact sports or vigorous sports.
Even mild injuries to the "tummy" area can be serious
when you're pregnant.
In the last trimester, avoid ballistic movements,
such (jumping, running, aerobics or skipping). These
motions can strain the pelvic floor, which is already
supporting more weight.
Do "Kegel" exercises religiously. The pelvic floor
supports the bladder, uterus, and intestines. The added
weight of the uterus during pregnancy can stretch the
floor, causing either the intestines or bladder to drop
down. This is one of the reasons that many elderly women
suffer from incontinence. Prevention is the best medicine.
"Kegels" involve contracting and releasing the PF (pelvic
floor) muscles, similarly to stopping the flow of urination.
Contract and relax the muscles several times a day.
During the second and third trimesters, avoid exercise
that involves laying flat on your back as this decreases
blood flow to your womb.
If
you have any questions about training before,
during or after pregnancy, give us a call on 020 7736
8787
oremail:
info@londonfitness.co.uk
