Fitness training workouts for pregnant women should not add extra stress to muscles and joints. Staying fit throughout the pregnancy will help make delivery easier. Each woman should consult with her doctor before beginning any new exercise program during pregnancy to ensure there are not any underlying conditions that require caution. Modifying your existing training workouts may be needed as the baby grows and a woman’s center of gravity changes. Here are some great exercise workouts for pregnant women who want to stay in shape right up until delivery.
Low-Impact Aerobic Exercises
One of the best workouts for a pregnant woman in any stage of pregnancy is swimming. The water helps support the weight of the body and there is no extra stress placed on any joints. If swimming is not an option, there are other water exercises that can be done. Often classes of water aerobics are available through local health clubs or public pools. Running in the water is also a good exercise, as the water provides resistance which will increase muscle mass. Exercises done in the water will always reduce the stress on joints because the water helps support the body’s weight.
Women who do not want to swim may want to try stationary bike riding or walking on a treadmill. These are low impact activities that will not add stress to muscles and joints. There are also cross training machines that have very low impact on joints and will work both the upper and lower body. Low impact aerobics can be done early in a pregnancy, but may become more difficult as the baby grows and the mother’s center of gravity changes. It is important to avoid any exercise that may cause a fall. Some health clubs and local gyms will offer exercise classes specifically for pregnant women. These classes will have low impact exercises that get the heart rate up, but don’t stress joints and tendons.
Strength Training Exercises
Weight training is an excellent way to keep muscles strong during pregnancy. Consult with a trainer who specializes in pregnancy workouts to design a program that is right for you. Using weight machines to increase upper body strength and maintain muscle strength will help reduce stress on joints throughout the pregnancy. Use the machines with lighter weights, but perform more repetitions of each exercise for the best results. Use of free weights is not recommended, particularly later in pregnancy.
Maintaining limber muscles and joints will help with overall health during and after pregnancy. Check with a qualified trainer who specializes in stretching techniques for pregnant women. There are many different yoga programs specifically designed for pregnant women. Yoga will also help to increase muscle tone and teach relaxation techniques. Consider adding yoga to an existing exercise routine.
Fitness training workout programs for pregnant women should incorporate aspects of aerobics, strength training, stretching and relaxation. Different combinations of these exercises can be used throughout the pregnancy, as the mother’s body changes over time. All of these aspects will combine to make the pregnancy and delivery easier.