Weightlifting Through Your Pregnancy
Pregnancy comes with the realization that the conventional format of life needs to
be altered in order to present the growing fetus with the optimal environment in which to develop healthily. It may means altering the way in which one feeds and the food choices, putting a temporal stop to or decreasing the normal intake of alcohol, and probably reducing the workload. At such times it is also important to consider about the fitness regimen that you will adopt during the period of your pregnancy. As such there is a need to clarify how weightlifting can be done during pregnancy.
Thankfully, the onset of pregnancy does not mean that you cannot continue with weight training in fact it is advisable that you continue with the program though not to the same intensity as in conventional circumstances. However you should not embark on this if you have never done it before.
The best option for you would be to stick to other light training methods like walking or using the stationary bike. The pregnancy period should not be a time to let down the guard on fitness; you should always try to keep fit as much as possible though it is evident that the fitness will not be optimal. There are certain tips that can guide you to fitness in the pregnancy period:
* It is prudent that a mother-to-be shares the fitness concerns with the doctor so that further and more informed advice can be availed. In most cases, mothers who have never had complications at birth will get the clear to do light lifting but mothers who have a complication history will be most likely advised against the same.
* During pregnancy the female body produces hormones that soften the ligaments. As such the joints are weakened so to speak. It means that one has to be careful with the weights since chances of injury are really heightened. The amount of weight used should be kept constant and if there is a need to increase the number of reps then a lighter load can be chosen.
* As the size of the belly increases the centre of gravity is moved. This transfer means that the prospective mother is prone to back injury and this may be aggravated if weight training is poorly done. Caution is of the essence here.
* In the pregnant state the mother-to-be should not attempt to exercise with weights while lying on her back. This tends to reduce the flow of blood to the uterus. The baby is also capable of causing discomfort to the mother as it presses sown on the mother's internal organs.
* It is necessary that the pregnant lady keep fully hydrated not only for her sake but for that of the developing baby. Drink as much water and fluids as you can during and after the exercises.
* Refrain from using too heavy a weight such that you are forced to exhale strongly during its release. This sort of exhalation can cause airflow constriction to the baby. When using free weights do so with care so as not to accidentally drop them especially on the abdomen.
* Learn to listen to your body responses and signals. If you feel that you are too fatigued then you would rather halt the exercises and rest effectively.
by: Dane Fletcher
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