If you are pregnant, and want to keep up with your workout, read these guidelines!
� Don�t start anything new.
� Do not become overheated or exercise until you can�t catch your breath to speak. Also suggested is that you don�t let your pulse go above 140 beats per minute.
� Avoid exercise in a supine(on your back) position after the first trimester. (Supine positions may interfere with cardiac output to the foetus.)
� Upper body exercise is encouraged as it does less to divert blood flow away from the foetus than lower body exercise.
� Avoid extreme rotational movements of the spine as there is a (small) chance of causing the placenta to tear away from the uterus.
� The transverse abdominal muscles should be exercised throughout pregnancy as they are partly responsible for helping to push the baby out.
� Avoid positions and movements that present a challenge to balance in order to prevent falls. The overall intensity should be mild to moderate as pregnancy hormones "relax" ligaments and joints, making you more susceptible to strains and sprains.
� Take care when changing positions from sitting to standing.
� Modify intensity of exercises according to how you feel.
During a normal, healthy pregnancy, moderate exercise is safe for the foetus. Exercise is also said to prevent varicose veins, haemorrhoids and low back pain - not to mention boosting self esteem. The guidelines stated by the American Council on Exercise are not as hard-and-fast as they used to be. However, research suggests that no new exercise routine should be started during your first trimester. As well, you should be careful of over-exerting the abdominal muscles. During the second trimester these muscles become stretched out, and some women experience diastasis recti (separation of the abdominal muscles). With reduced support for the back, you also run the risk of injuring the lower back. Further, because of the increased amounts of relaxin and progesterone released in the body during pregnancy, the ligaments surrounding the joints become lax, which leaves them loose and vulnerable. For this reason, you should be careful not to over-stretch. It is important, though, to continue strengthening and rebalancing the muscles around the joints - still trying to centre the body as it goes through many postural changes due to pregnancy.
Today many guidelines for pregnancy indicate that once you reach the second trimester you should not exercise in a supine position (lying on your back) as you may be cutting off oxygen to the foetus even if you yourself are not feeling dizzy. In general, we teach that it is better to be safe and not take any chances. In the second trimester we still do some Mat work exercises but we make sure that the upper torso is raised.
If you decide to continue with your exercise plan during your pregnancy, be very careful to avoid holding your breath during the exercises, drink plenty of water to stay well-hydrated, and be aware of feeling dizzy or faint.
No two women's bodies are the same, and this is especially true during pregnancy. There are workouts that are quite appropriate for some people during pregnancy and not for others.What ever you decide to do during pregnancy try to get a balance between regular gentle exercise and enough rest. The most important thing is the well being of you and your baby- not the size of your waist line!!
Lynn Squire RSA. DIP FIT. . Cert Ed (FE exon)