Training during pregnancy – basic principles

Author: Viktoriya Litvinenko - gym trainer.
2013-02-08

Nowadays, it is no longer surprising to see a pregnant woman in a gym or fitness club. Many women, while in an "interesting" position, continue to keep fit and regularly attend gyms. I can only say that it is wonderful that a woman does not consider pregnancy a disease but a natural process in her life. I would like to warn all women who decide to continue training during pregnancy:

1. You can only train with your doctor's permission. The first trimester of pregnancy is very important for the fetus, and there are dangerous periods during the first trimester. Weeks 1-3 (the moment of implantation of the egg), weeks 3-7 (the formation of the tissues and organs of the fetus), and weeks 8-12 (hormonal changes and the formation of the placenta) are critical. Therefore, during this period, either no workouts are conducted at all, or they are focused on breathing and performed at a slow pace under the supervision of a trainer. Ab exercises should not be performed, and jumping and weight lifting should be excluded.

2. In the second trimester (especially after week 20), you should avoid exercises while lying on a flat surface. Your head, if you are performing exercises lying down, should be higher than your heart. This is the safest period for training. You can increase the intensity of workouts, but again under the supervision of a trainer and doctor.

3. In the third trimester, the intensity of workouts decreases, and breathing exercises are added. Attention should also be paid to the muscles that will participate in the childbirth process. Strengthen your back muscles, inner thigh muscles, arm muscles, and chest muscles. It’s a good idea to switch from gym workouts to swimming sessions.

4. You should not use physical exercises and diets to lose excess weight. First, during exercise, breakdown products of fats and toxins are released into the bloodstream, which can pose a danger to the fetus. Second, during intense workouts, there may be a sudden lack of oxygen, leading to dizziness and loss of consciousness. Alternate exercises for your legs and upper body.

In your diet, try to eat properly and diversely, thus avoiding overeating, late-night snacking (because the "fetus" wants to), or having "too much sweet" or "too much salty." The average recommended weight gain during pregnancy is 11-15 kg. After childbirth, you will definitely return to your previous weight. And if you do gain more than the recommended amount, it will only be after delivery and only when you are allowed to train again that you should focus on your figure.

5. During workouts, monitor your pulse, which should be no more than 146-150 beats per minute. This is the upper limit. The optimal heart rate for training during pregnancy is up to 140 beats per minute.

6. Only workout when you feel good.