Safe Pre Workouts for Pregnancy
In this article (Safe Pre Workouts for Pregnancy), we shall discuss;
– Exercises The Pregnant Women Should Avoid
– Exercises That Are Safe for The Pregnant Women
– Is It Safe to Run During Pregnancy?
– Is Flying Safe During Pregnancy?
– Pregnancy Workouts That’s Safe for All 3 Trimesters.
– Why You Should Exercise During Pregnancy.
Studies show that there are numerous benefits to exercising while pregnant. You can improve your energy levels, get your blood pumping to your legs, and improve your circulation. Unless your pregnancy is high risk or your doctor has ordered you to stay in bed, there is no reason in fact you can’t exercise while pregnant.
Well, let’s start with those you should avoid. You should avoid embarking on any stringent exercise program you are unfamiliar with. Avoid running and other jarring activities unless you are a very experienced runner. Even then you should consult with your physician.
Here are some generally good and safe exercises that are recommended during pregnancy:
Walking – This is the best overall exercise for pregnant mothers anywhere. It is low impact but still gets your heart rate up and your blood pumping. Walking is usually safe throughout the entire pregnancy.
Jogging – Jogging can be done safely if you are an experienced jogger. You should reduce your jogging regimen however the further along you are in your pregnancy. If you are not able to have a conversation when jogging, then you are working out too hard.
Swimming – This is the number one exercise and the safest exercise when it comes to pregnancy. Swimming alleviates the heaviness you feel from weight gain associated with pregnancy. It also provides you with optimal cardiovascular benefits and helps you feel light and refreshed.
Yoga? – Yoga can help you maintain your muscle tone and stretch out tight ligaments during pregnancy. Be sure you investigate a pre-natal yoga class if at all possible.
To be safe you should always consult with your doctor or physician before beginning any exercise program. Most pregnant women are fine to work out particularly if they’ve been active before. Also, don’t forget the importance of warming up before any and all activity. You’ll reduce the likelihood of injury.
Is it safe to run during pregnancy?
“Well-meaning friends and family might warn against running. Some might question whether the level of intensity could induce early labor, or worse, cause pregnancy complications. And if you’re constantly fed these fears or questioned by others, you might err on the side of caution and stop running.
While this advice and concern come from a good place, the truth is, running is generally safe during pregnancy.
Running won’t cause a miscarriage or harm your baby. So if you were a runner pre-pregnancy, continuing your routine is totally fine. That said, you may have to take some precautions, which we’ll dive into, and you have to listen to your body.
There’s no denying that pregnancy will have some impact on your workout routine. You may have to run at a slower pace or modify how often you run, but you definitely don’t have to simply stop.”
Safe Pre Workouts for Pregnancy
IS FLYING SAFE DURING PREGNANCY?
Many women during pregnancy have that cherish and Joy to go new places and enjoy their moments
But they might be restricted by doctors based on their body condition and health.
Here lets see whether flying is safe or not during pregnancy?
The answer is absolutely TRUE, the pregnant women can fly in airlines but with doctor’s concern or care Professionals concern the pregnant women can travel anywhere.
Most airlines allow pregnant women to fly domestically until about 36 weeks of pregnancy.
For the smoothest ride, request a seat in the middle of the plane over the wing.
(This is the area where you’re least likely to get airsick too)
Some international flights restrict travel after 28 weeks
There is no evidence that flying will cause miscarriage, early labour or your waters to break.
Here are some things to consider before and during your flight:
*Pre-flight diet. Avoid gassy foods (beans, cabbage, broccoli) and carbonated drinks.
*Buckle up. On the plane, keep your seatbelt fastened.
*Keep drinking. Get plenty of fluids during the flight.
* know your airplane policy on pregnancy
*Carry your reports
* The restriction varies for single pregnancy and multiple pregnancy. Do check with that.
* Some flights required medical certificate or notes to fly.
* wear loose clothings
And wear your seat belt under your bump
* Stay hydrated
*Do little Exercise / prenatal yoga everyday till your flight.
*Best airplane seat.
*Do a check up before you start any plane journey.
A typical training week for the past 5 months: 2-3 runs (up to 45mins) lots of hiking and some s&c/yoga
Solenn Heussaff Bolzico advised pregnant moms to consult the doctor before working out.
“To those who may ask, always ask your doctor first. As for myself, I have always worked out hard pre-pregnancy and maintain my workouts,” she wrote on Instagram.
The soon-to-be mom of two also mentioned that all the training she does is safe for pregnant women.
“I don’t shock my body and make sure with my trainer that all exercises we do are postpartum safe. See you soon, baby girl!” she added.
Photo: Solenn Heussaff (Instagram)
Safe Pre Workouts for Pregnancy
Pregnancy Workout That’s Safe for All 3 Trimesters!
Please consult with your doctor prior to exercising, and if your new to training while pregnant it’s best to train with a certified trainer who is trained for pre and post natal exercises.
BREAKDOWN
1. Sumo squats
2. Seated shoulder press
3. Elevated hip thrusts
4. Cable Face Pulls
5. Tricep extentions
10 Reps 3 Sets for all exercises
All exercises must feel easy to complete and you should be able to maintain a normal conversation.
1 min break between Sets and only do a weight that feels comfortable where you are not straining yourself.
Pregnancy workouts are not to help you lose weight, they are there to help you feel stronger and build lean muscle so that it’s easier for you to bounce back into a normal exercise routine post pregnancy!
Why You Should Exercise During Pregnancy
Everyone knows that exercise is very good for your health. During pregnancy, exercise can have many other benefits as well. Normally, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes.
Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise on a regular basis should tone down their workout regimen during pregnancy.
Swimming, walking, and yoga are two very popular exercise activities that are suitable for pregnant women. There are other forms of exercise such as weightlifting that are acceptable as long as it isn’t too strenuous. Most specialists recommend exercise 3 – 4 times a week, unless you have a medical condition that prevents it. If you are ever in doubt, you should consult a physician first.
Below, you’ll find some of the best reasons as to why you should exercise during pregnancy.
1. Exercise can help to reduce the length of labour and recovery time. The right exercise routines will also increase stamina that is needed for delivery.
2. Improved mental health. Exercise can lower stress and improve your emotional health, making it easier for you to get through the new experience of becoming a mother.
3. Exercise can also help with weight management after the child has been born. A common concern with most mothers is the weight they lose after pregnancy. During pregnancy, exercise can make postpartum weight loss easier.
4. Exercise is very good for your unborn baby. By keeping your body healthy, you are also looking out for your baby as well.
5. Exercise can help reduce the side effects of pregnancy. Symptoms such as fatigue, headaches, swelling, and constipation are all common with pregnant women. Studies have shown exercise to reduce the occurrence of these symptoms.
6. Exercise can also decrease the risk of premature birth. Exercise has been proven to decrease the risk of premature birth by at least 50%.
You should always make sure that you drink plenty of fluids before you exercise, follow a nutritious diet, and avoid over exertion. You should also listen to your body, and if you start feeling sick you should immediately stop and rest.
If you exercise during your pregnancy, you’ll find it a lot easier to deliver when the time comes. Exercise will help your body strengthen up, which will make it very easy on you when you go into the delivery room. Women who don’t exercise find it much harder when the time comes to give birth.
Exercising during pregnancy is one of the best things you can do for yourself and for your unborn baby. Your baby will reap some of the benefits, which is reason enough to exercise. Always be safe when you exercise, and don’t hesitate to ask a doctor for advice if you have any questions at all.
SEE ALSO : 15 DRUGS TO AVOID DURING PREGNANCY OR IF YOU WANT TO GET PREGNANT
As long as you exercise safe and use good common sense, you’ll do a world of good for your pregnancy.
Hope this article (Safe Pre Workouts for Pregnancy) is helpful?
