Weight Training and Pregnancy Tips - Do's and Don'ts for Pregnant Women Exercising

Weight Training
Exercises during Pregnancy can be very beneficial both to mother and
child. Read more about do's and don'ts and how to get started and continue to
exercise during Pregnancy.
Inside this Article
Weight Training in Pregnancy
- An Outline
Do you want to increase/maintain your stamina so crucial in your pregnant and
motherhood days? What about reducing Leg cramps and varicose veins?
Weight Training Exercises can make your
pregnancy a lot safer and prepare you for a better motherhood.
Motherhood is a real joy but are you prepared
to be a high-energy mother as well? How about keeping yourself full of energy
and stamina and give your child the good time he/she deserves? Participating in
your kids games and everything for that matter is a decision you make during
pregnancy and exercising is the best way to achieve all these goals.
From Fitness experts to Journals in Sports
Science everyone recommends Weight Training for pregnant women. The Journal of
Sports Science even talks about how Obstetricians should make exercise
suggestions to pregnant women a part of routine checkups starting from first
trimester of Pregnancy.
Before going to the do's and don'ts and a
specific Weight Training Program I would like to give the many benefits training
with weights provides to pregnant women. It will make you realize how beneficial
weight training can be and will help you keep motivated.
Weight Training in
Pregnancy is associated with,
- A great in your energy levels.
- Reduced Weight Gain.
- More rapid weight loss after pregnancy.
- Better muscle conditioning for labor and
motherhood
- Reduced chances of having to get a Caesarian
Section {CS }.
- A stronger lower back so crucial peri-labour
- Speeds up the recovery post-delivery.
- Improved mood and sleep patterns.
Although in pregnancy women keep a good track of what they eat, exercising can
be a real motivator to eat better, journal your foods and training workouts.
Do's in
Weight Training for women

- Consult your Obstetrician and discuss if you
can get started on exercising. Although Obs have very little knowledge
regarding Weight Training, they can warn you in case of any impending risks or
complications. A normal heart rate [ normal for pregnancy limits ], Blood
pressure and no fetal distress will clear your way to a exercise workout.
- If you have not been working since a while
and are motivated by the many benefits of Weight Training during pregnancy, I
suggest you start small and DO NOT overexert.
- If you have been training with weights
proper to pregnancy, then set a goal to at least maintain your stamina during
the crucial period. You should be able to continue your program throughout
pregnancy.
- Warm up properly as Joint laxity is very
crucial here
- Train with moderate weights but high
repetitions. This helps tone muscles and provide stamina.
- Train with Machine weights as they are
safer.
- Perform exercises in a sitting position to
prevent peripheral pooling of blood.
- Increase your caloric intake by 300-500
calories to cope up with the additional demands of pregnancy and weight
training.
- Multivitamin and once a day whey protein
shake will help you with your caloric needs.
- Train no more than 3 times per week.
- Drink plenty of water.
Don'ts in Weight Training in
Pregnancy
- Never exercise rigorously pushing your
limits as your body has a lot to cope with. Do not put it under any more
stress.
- Never overheat your body with tight
clothing. Wear loose clothes and drink lots of fluids.
- Avoid exercises that involve lying down or
pressing against the stomach like kickboxing and ice hockey. This eliminates bench press for chest, Abdominal
exercises and hamstring exercises.
- Avoid activities with higher risk of falling
like horse riding and soccer.
- Avoid Scuba diving as the fetus will be at
an increased risk of decompression sickness during this activity.
Work at your own pace as this is the best way
YOU can improve.
Tips on formulating
your Weight Training Program
- If you have not being exercising before
[since a long time I mean ] then walking or a 20 minute aerobic session for
first 1-2 weeks will help you get started.
- Weight Train thrice a week for 20-30
minutes.
- Perform 2-3 sets per exercise and not more
than 2 exercises per body part.
- Again work at your own pace. There is no
rush.
- Perform only the best exercises - Best
Exercises - Seated Shoulder Press, Seated Rows and Squats with Smith Machine
are great to start with.
- And above all make exercising a habit not
only during pregnancy but also for the rest of you life.
Managing kids [high energy and full of life]
often becomes a challenging job. Go up for it and enjoy the whole experience
from exercising for your [ and your kid's] better future to living a life full
of energy.
I hope this article has been helpful.
Related Websites
Depression Symptoms
Back to
Weight Training Tips Homepage.