"My mother-in-law was freaking out knowing I am still training while pregnant"; "My husband will definitely not allow me doing squats with this "belly", "I won't feel comfortable walking around in the gym while everybody is staring at me"," I was told to stop any exercise for the first three months."... They do really sound familiar right? These conversations can go on and on.
Nobody is to blame if they are all telling you the best of what they believe, but the truth is that exercise during pre-natal cannot only maintain the clients fitness level and body composition to a certain extent, prevent poor body posture due to excessive weight gain but also allow the client to return to pre-pregnancy activities in a much shorter time frame, if exercises are prescribed correctly and safely.
Body shape and posture change can be the most distinct results of pregnancy. The additional weight gain (from both the growth of uterus and on the mother) increases the pelvic tilt and exaggerates the mother's lumbar lordosis. Due to the release of hormone relaxin, joints will experience increased laxity. At the same time abdominal muscles undergo tremendous stress during the growth of the uterus. Most of the moms lose abdominal strength due to this "over stretch", and 2/3 of them will experience abdominal separation (diastasis recti).
Exercises during pregnancy can bring many benefits to cope with above changes:
> Maintain weight gain within a safe range and prevent gestational diabetes which means a healthier baby too (3-8% will develop GDM around the 24th to 28th week of pregnancy);
> Improve cardiovascular system and be fit for delivery (yes, you will need to do a lot of hard pushings during labour and it's a test on your fitness itself);
> Improve your mood from the morning sickness (you are more active and happier than your peers);
> Prevent back pain due to avoiding excessive weight gain and correct posture maintenance;
> More chances to give a natural delivery (Regular exercisers are 75% less likely to need a forceps, C-sections or any other intervention);
> Feeling part of the group with other exercising moms-to-be, preventing prenatal depressions;
> You feel more in control and you will look great;
Vision Personal Training Kogarah is a perfect place for Pre-natal exercises. We have pre/post-natal qualified personal trainers giving you tailored programs. We are a friendly studio where no one will stare at you or judge you. We have professional advice on your nutrition requirements.
By Ke Tang
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
