Why Weight Train During Pregnancy?
There was once a time that a pregnant woman was thought of as fragile . Any form of exercise was strictly prohibited by doctors and feared by concerned fathers. We ve now come to realize that a pregnant woman is capable of doing nearly everything that every other woman is capable of doing (and even most men).
It is now recommended that women participate in prenatal exercise programs because of the benefits during labor and delivery as well as the postnatal benefits to moms and babies.
Why Weight Train?
Women who weight train throughout their pregnancy benefit from less weight gain during pregnancy and return to their pre-pregnancy weight, strength, and flexibility levels faster than women who remain
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Weight training increases a woman s energy levels throughout her pregnancy and helps prevent loss of bone density postpartum.
The babies born to women who weight trained during their pregnancy are born with ideal birth weights. Prenatal weight training is the first step in ensuring that your child has a healthy start in life!
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Decreased Risks Associated with Prenatal Weight Training:
Decreases in the severity and frequency of low back pain during pregnancy
Decreased risk of gestational diabetes
Decreased risk of delivering post term or through caesarean delivery
Fewer complications during delivery; including fetal distress
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Pregnancy Precautions
Although not feeble, fragile, and
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Be sure to consult your doctor before beginning an exercise program or continuing an exercise program after the first trimester. Your goal should be to simply maintain highest level of fitness while ensuring your safety and the safety of your baby.
Every muscle group should be targeted and the following should be emphasized: inner thigh, hamstrings, glutes, upper back, and shoulders.
Pregnant women should avoid lifting the amount of weight that they were capable of lifting pre-pregnancy. Be sure to use low resistance. StrollerFit classes utilize therabands and exertubes to provide the perfect balance of resistance and safety.
Use caution when stretching either
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Movements to Avoid
Avoid exercises that require bending from the hips
Avoid exercises in the supine position after the first trimester due to increased pressure on the arteries surrounding the heart
Avoid overhead lifting
Avoid straining or holding the breath
Getting Started
Before beginning an exercise program or continuing an exercise program past the first trimester, be sure to consult your
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Every woman hopes to have a healthy and safe pregnancy. Through prenatal weight training you can increase the chances that both you and your child remain healthy and safe though pregnancy, labor, and delivery!
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It is recommended that women with the following conditions DO NOT
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Pregnancy induced high blood pressure
Pre-term rupture of the membrane
Pre-term labor during the prior or current pregnancy
Incompetent cervix
Persistent second to third trimester bleeding
Intrauterine growth retardation
Joint laxity due to increased amounts of elastin and relaxin
Increased basal metabolic temperature
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References:
1. Brown LE. Strength and Conditioning Journal. 2003;24:53-54.
2. Clapp JF. Journal of Pediatrics. 1996;129(6):856-863.
3. Dumas GA, et al. Clinical Biomechanics. 1995;10(2):98-103.
4. Ezmerli NM. Prim Care Update Ob/Gyn. 2000;7: 260-265.
5. Howley ET, Franks BD. Health Fitness Instructors Handbook (3rd edition). Human Kinetics. Champaign, IL. 1997;358-360.
6. Kenney WL, et al. ACSM s
...or running, exercising on an elliptical can be compared to running in midair. Running can result in 2.5x your body weight impacting a treadmill. Because ellipticals are so low-impact and easy on the joints, this type of exercise equipment may ...
7. Mottola M, Wolfe L. Forty Ninth Annual Meeting of the ACSM, St. Louis, Missouri, May 2002.
8. Schoenfeld B. American Fitness. 2000;3:26-29.
9. Safran L. Pure Power. 2003;1:44-49,53-54.
Curt Conrad, CSCS, is Founder and President of StrollerFit Inc. an international product and franchise company that helps parents exercise with their babies. He is author of The StrollerFit ExerBook. His companies have helped thousands of clients enjoy better life through better fitness. http://www.strollerfit.com