Before getting into any kind of exercise programme, it is highly advised to check with your doctor first to ensure they are aware of the kind of activities you intend to do. Follow up on the necessary guidelines and be open to more suggestions. That said, here are some important rules for fitness during pregnancy:
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Skip back exercises, but remember that your abdominal and back exercises are important because they help with your posture alignment and stability plus keeping your body strong after the baby is born.
Since doing crunches is not safe, opt or switch to an exercise like standing pelvic tilts. Concentrate fully on bringing your navel towards your spine. You can also consider classes like prenatal yoga and Pilates.
Drink lots of water to keep yourself hydrated.
Wear loose comfortable clothing all the time.
Either walk, swim or cycle at a low to moderate intensity level for 20 to 30 minutes and remember to rest in between. Don’t force your workouts at any time.
Play any contact sports like football, basketball, dodge ball or any sport where your balance will be affected. Remember your center of gravity is off while pregnant and nobody wants you and the baby to tumble in any way.
Allow your body temperature to go above 38 degrees celsius. Always be sure to workout in air conditioned environments and keep yourself cool while training at all times. You should also try to keep your heart rate under 140 beats per minute.
The easiest way to do this is doing what is called the “talk test”. If you realize that you are too winded to carry on with a conversation while exercising, then it a sign that you are doing too much. Take it slow. You can still get a good workout while talking as you breathe in and out without struggling.
Use bouncing or jerking movements. Also don’t use any heavy weights especially during the third trimester. Your hormones during this period make your body malleable and doing such can put too much stress on your bones, ligaments and tendons making you more vulnerable to injury.
Exercise for more than three to four days a week so be sure not to overdo it. Your body needs much rest. If you experience any symptoms like shortness of breath, heart palpitations, dizziness, fluid leaking, faintness, headaches and uterine contractions stop immediately.
Never compress or twist your abdomen, spine or torso, also no weighted squats, lunges, twisting yoga poses and overhead presses. There are plenty of nice effective core exercises you can do without engaging in the mentioned movements. To know more, seek help form a certified fitness trainer.
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