Pregnancy is a beautiful thing, and bringing new life into the world is a special choice that isn’t taken lightly. The benefits of a healthy, active lifestyle take on a new light when pregnant, and working with a personal trainer can help you keep healthy during this new and wonderful time.
The following article does not constitute or supersede medical advice, if you are pregnant, or suspect you are pregnant, always follow the directions of your primary medical caregiver and specialists.
Exercise and Personal Training In The First Trimester
In the first trimester, there are drastic changes in hormones which may cause increased sensitivity, fatigue, and overall discomfort. That being said, it’s still important for mothers-to-be to keep active and eat healthy to ensure that the tiny growing fetus gets the nutrients it needs to reach critical growth milestones.
Reduce Morning Sickness With Light Exercise
Keeping a healthy, active lifestyle can keep the nausea at bay during the first trimester. Light exercise, like prenatal yoga and other low-intensity activities can help reduce indigestion and improve your circulation. There is also the benefit of endorphins being released, and stress management during low-intensity exercise which both help with mood swings. Keeping active as a whole can help you manage your weight by regulating your appetite. If you struggle with your weight, you may experience more severe morning sickness symptoms.
Stick To Low-Impact Exercises
When your baby is growing inside you, it is best to do low-impact, gentle exercises, ideally those tailored to pregnancy. If you’re working with a personal trainer, be sure to inform them that you are pregnant so they can pick an exercise routine that is suitable to your condition.
Exercise and Personal Training In The Second Trimester
The second trimester of pregnancy is generally the trimester where expectant mothers feel the most comfortable. Morning Sickness tends to subside, and you’ll generally feel more energetic. Similar to the first trimester, you should stick to lower-impact, less intense exercise, and follow direction from your healthcare provider.
Choose Exercises That Help With Balance & Core Strength
As your baby grows bigger and bigger, you’ll want to shift the focus of your exercise routine to include more strength training for your legs and core to prepare yourself for the weight of the baby. When exercising, it may be a good idea to wear a maternity support belt or other supportive clothes to help distribute the weight of the baby.
In the second trimester onward, be sure to avoid exercises where you lay on your back for extended periods of time, as this may disrupt blood flow to your uterus.
Exercise And Personal Training In The Third Trimester
In the third trimester, you may find it more difficult to exercise and more uncomfortable. It is generally advisable for women in their third trimester to avoid exercising for extended periods of time, and adapt their previous routines to be shorter and less intense.
Avoid any and all high-risk or high-intensity activities, and focus on exercises that promote stability and balance like walking or gentle swimming.
Most Importantly, Listen To Your Body
If, at any time, you feel any strange discomfort or pain during your pregnancy, be sure to notify your primary care physician right away. Know your personal limits, your doctors suggestions, and do not do anything that you don’t feel you have the energy or strength for.
Postpartum Personal Training
Whether you gave birth naturally or via cesarean section, your post-partum can look very different from one person to another. Your doctor may suggest bedrest, or no heavy lifting. Always listen to your doctors first and follow medical advice to ensure safe healing and minimizing the risk of infection and injury.
After you’ve delivered your baby, and everyone is all settled in at home, you may want to get back into a more rigorous exercise routine when you are healed up and ready for it. Thankfully, with In-Home Personal Training, we’ll work around your and your baby’s schedule, with flexible session times.[/vc_column_text]
Gera is the Founder and Head Trainer of First Class Personal Training with over 20 years of professional experience, not only as a personal trainer but also as a nutrition and wellness counselor and a post rehabilitation specialist.
