Want to keep fit during your pregnancy? Stay safe with this advice from global master trainer Steve Barrett.
Steve says, 'It is beneficial for women to keep fit during pregnancy, but in moderation, even if you are used to regular exercise. Everybody is different, so the recommended exercise during pregnancy can vary according to your pre-pregnancy fitness levels, how much you change in size and shape, and your motivation'
DO
- Exercise little and often, and at a moderate intensity.
- Change your motivation from burning fat or losing weight to maintaining your strength and tone. This will help you keep fit during pregnancy without having to work hard on cardiovascular equipment, and will help you regain your shape post-pregnancy.
- Use seated strength equipment - it is the safest and most comfortable gym equipment for pregnant women, especially in the second and third trimester. An example of this would be the LIVESTRONG Indoor Cycle with cyclewell attachment. This helps retain good posture while being a gentle and comfortable workout.
- Be careful and prioritise gentle exercise over intense workouts - it's not worth risking yours and the baby's health. This is especially important as you get further into your pregnancy; physical changes start to affect what you can do, so it's best to exercise in moderation and take advice from your midwife and gym.
- Use the Matrix Ascent Trainer for a gentle cardiovascular workout. This is similar to an elliptical, but has a modality which matches your body's natural movement. Use this for 15 minutes during a session, at a moderate intensity. You can adjust the incline, so in the later stages of pregnancy you can set it to a low incline to allow yourself more comfort.
- If you want to exercise in the comfort of your own home, a good machine for this would be an elliptical trainer, such as the Horizon Endurance 3, 4, or 5i, or the Andes 6. These are great investment pieces, as not only can you use them throughout your pregnancy, they're also a great way of getting back into shape post-pregnancy. They can be used by men, women and over 16s too, so all the family can benefit. The Andes 6 even has an easy one-step folding design, making it easy to transport and put up or down in your home.
- Watch out for elevated blood pressure and overheating, as the baby does not have a cooling mechanism. Of course, exercising does temporarily elevate blood pressure, but if it is borderline high when resting, seek additional advice before working out.
- Choose equipment near a fan, wear cooling, breathable clothing, and take a break if you need to.
- Do seek advice from a personal trainer at your gym, and ask if they have experience in advising or training pregnant women. If not, don't be afraid to ask if they have any colleagues that do.
DON'T
- Don't do any exercise which involves lying on your back for long periods of time - the baby can push against the vena cava, which affects blood flow through it.
- Don't try using cardiovascular machines like treadmills for running, which will cause you to generate a lot of heat, as you will risk overheating. You can however use a treadmill for walking as a warm-up or warm-down to a session.
- Don't use exercise bikes once you reach the end of your second trimester - they're fine to use until 5 or 6 months, but the motion of cycling in a stationary position will become uncomfortable as your bump gets bigger.
- Don't attempt to take up new workout regimes or activities; during pregnancy, your balance and co-ordination is affected and your joints less stable.
- Don't carry on exercising if you feel any pain or have concerns - stop immediately and check things out with your midwife.
Maternity fitness clothing for mums-to-be at the gym.
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