Why pregnant women should lift weights
Every pregnancy is different, and likewise, a fit pregnancy means something different to everyone. However, doctors say it's perfectly safe and encouraged for women to exercise during pregnancy, including moderate aerobic activity and strength training.
According to the Mayo Clinic, exercise during pregnancy can ease and prevent back pain, boost mood and energy levels, encourage better sleep, prevent excess weight gain and increase stamina. Moreover, it may reduce the risk of gestational diabetes and high blood pressure as well as reduce the risk of postpartum depression.
If you're accustomed to lifting free weights, there's good reason to continue to do so during pregnancy. First and foremost, labor and delivery is hard work and whether you have a vaginal delivery or C-section, it's important to be in good physical and mental shape. Lifting weights can improve the physical and mental stamina needed for a smooth and successful labor and delivery. In fact, research shows that women who are more fit have shorter labors, fewer complications, quicker recoveries, and healthier babies with stronger blood vessels and healthier hearts.
During pregnancy, a woman's body becomes unstable due to hormonal changes. For instance, an increase in the hormone relaxin creates more flexible tendons and ligaments, which is necessary for preparing the body for labor. Strength training can counteract any instability by diminishing aches and pains and encouraging proper alignment and posture. The best resistance exercises will strengthen the lower back and encourage pelvic flexibility.
Likewise, strength training the abdominals during pregnancy, while often discouraged, is in fact, the best way to ensure a faster recovery postpartum. While some movements, like crunches, are not advised, there are other beneficial ways to train the abs during pregnancy that will strengthen the core and reduce the natural stretching of the abdominal muscles that occurs during pregnancy.
Every woman is different. Speak with your doctor to determine the best level of activity for you during your pregnancy and consult a personal trainer to ensure you are training safely for each stage of your pregnancy. Focus on basic and functional movements like squats, lunges and hip thrusts, avoiding machines with pads that may press against the belly. Also be sure not to do any explosive exercises or exercises that involve a lot of jumping and twisting. There are also a few positions you don't want to put your body in while pregnant. Lying on your back can put extra pressure on the spine and should be avoided during your workouts while pregnant. Any position that can cause you to fall forward on your stomach should also be avoided.
Listen to your body and stop exercise and consult your doctor immediately if you notice anything unusual like contractions, dizziness, vaginal bleeding, chest pain, decreased fetal movement, uneven heartbeat and shortness of breath.
Brian Maher is the owner of Philly Personal Training, a Philadelphia-based studio offering 1-on-1 personal training, physical therapy, and nutrition counseling. Philly Personal Training is the only personal training studio or gym in Philadelphia that requires its personal trainers to possess a college degree in an exercise-related field, as opposed to a basic certification.
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