Resistance training during pregnancy, a viable activity with important benefits

Resistance training during pregnancy? I issued that question to myself during this period. Why? Years ago, most exercise and pregnancy recommendations were focused on aerobic activities, but in 2006, (one year before my experience), the Royal College of Obstetrics and Gynecologists (RCOG) issued a position statement for this type of training:

+ All women should be encouraged to participate in aerobic and strength conditioning exercise during their pregnancy period. When I saw this I thought... Mmm... How come?

+ To maintain a good fitness throughout this stage reasonable goals of aerobic conditioning must be made. Like which goals? Keep reading or you'll lose it!

+ It is important for the woman to choose activities that do not compromise her balance in order to avoid risk of injury and fetal trauma.

+ Women should be advised that adverse pregnancy or neonatal outcomes are not increased for exercising women. Good to know, don't you think?

+ Initiation of pelvic floor exercises in the immediate postpartum period may reduce the risk of future urinary incontinence. And of course, they help during labor!

+ Women should be advised that moderate exercise during lactation doesn't affect the quantity or composition of breast milk or impact fetal growth during the gestational period. So, you can start loosing your weight right away the baby's born!

Just follow guidelines from your physician, specially for certain resistance training activities.

I heard from many people and even my personal trainers that yoga and pilates would be good stretching activities for this demanding stage of a woman's life. And I must say, they were enjoyable and comforting for my overall well-being and helped me with any possible issue of pain with my back.

Pilates as a method for improving your overall health and figure

I learned that resistance training (RT) provides pregnant women with enhanced level of muscular endurance, which helps to compensate for changes on posture that occur typically during this stage. This is wonderful, if you have back problems or a bit of extra weight before being pregnant, and during it, RT will help you a lot.

But, one important thing to mention and which would sound obvious is that heavy lifting is out of the question during this period, as well as exercises in a supine position (with your stomach looking to the ceiling) and must be avoided specially after the 1st trimester. (It is a safety measure for the baby).

More recommendations for exercise performance during pregnancy

Recommendations for resistance training during pregnancy

Some recommendations to follow when performing resistance training during pregnancy:

+ If you've never made RT before this period, don't start now.

+ Breath normally. Holding your breath may lower the amount of oxygen that arrives to the placenta. Find how to breath correctly.

+ Perform the exercises slowly and keep control.

+ Rest one day between sessions.

+ Work 1-3 sets (this will depend on the stage you're or the type of workout).

+ Each set for the lower body is composed of 12-15 repetitions (but only if you don't feel fatigued). And 10-12 repetitions for the upper body. If you can't perform that many, adapt producing less initially and then build up to a desired number.

+ Recover between exercises. You might need to produce fewer repetitions and lower the weight used as time of pregnancy increases.

+ In the last trimester avoid arm lifting with more than 15 pounds or arm pushing with more than 25 pounds.

One important thing to say, please don't try crazy stuff, be aware of your limits and take care of yourself and the baby.

Contraindications

This are contraindicative measures for exercising during this period and lactation:

+ Having pregnancy-induced hypertension.

+ Having a preterm rupture of membranes.

+ If mom not for the first time and you had a preterm labor during your prior or current pregnancy, don't perform exercises.

+ Incompetent cervix or cerclage placement.

+ Persistent second or third trimester bleeding.

+ Placenta previa.

+ Intrauterine growth retardation.

Other contraindications for resistance training or other exercise activities that your physician will look at are:

+ Having chronic hypertension.

+ Thyroid function abnormality.

+ Cardiac disease.

+ Vascular disease.

+ Pulmonary disease.

There is an important thing to keep in mind among all the things said. You're on one of the most beautiful stages of your life. Enjoy and keep healthy, but also help your baby to develop, grow and come to this exciting world as healthy as you wish for him/her.

Resistance training for everyone! Its benefits and more

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