It's recommended that a woman is active for at least thirty minutes per day during pregnancy but what this entails can often be confusing. Although the exercise intensity should be reduced the amount of exercise doesn't necessarily have to change but it is important to remember - don't overdo it!
Here is a simple guide to keeping your workouts safe during pregnancy.
- Train with a professional. It goes without saying the easiest way to ensure your workout is safe is to have a qualified professional watching over everything that you.
- Work your core. during pregnancy back and hip pain can become an issue, ensuring the muscles that support these areas are being strengthen can help reduce pain.
-Stay Upright. Staying upright is paramount to ensuring blood flow to the uterus and brain is maintained. This is even more important during the first trimester. Laying on the stomach is also not advised.
- Support your spine. Choose exercises that support your spine or help you maintain a neutral spinal position.
-Use your muscles. Avoid using momentum, this will ensure you can keep tension on the muscles without making the weights too heavy.
-Lower Weight, Higher Reps. Using a weight that is 60-70% of your one-rep max using a range of 10-15 reps will help you maintain normal breathing and avoid putting too much stress on your joints.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
