The fear that came with exercise for pregnant women years ago is a thing of the past. Exercise for pregnant women in the Palisades is now safe. You do want to get the ok from your doctor & seek out a qualified and certified fitness professional before starting. These tips below from Move Well Fitness in the Palisades will help!
1. Posture Change from the Growth of the Baby: As a result of the baby’s growth, your posture will change. This causes certain muscles to become weak, especially your core. In the 1st and 2nd trimester, exercise for pregnant women will focus on making the core stronger through exercises such as planks, bridges, and birddogs.
Once the 3rd trimester hits, it is time to stop doing core exercises where you lie down on your stomach or back. You can still work your core by doing standing exercises such as medicine ball chops, reverse chops & rotations. I recommend doing these 2-3 days/week, 1-2 sets of 12-15 reps with appropriate rest time (45-90 seconds) between sets.
2. Cardiovascular Exercise: Because of the growth of your baby, your heart and lungs work harder and you will feel it. However, cardio exercise for pregnant women in Bethesda can still be done with things like low impact or step aerobics that does not involve jarring motions. Walking on the treadmill, stationary cycling and water aerobics done 3-5 days/week for 15-30 minutes are all good.
3. Flexibility Exercise: Because your body has changed, this may cause some muscles to work harder. You may feel the need to stretch certain muscles. This is ok to do as long as the exercise for pregnant women includes static and active stretches.
However, foam rolling on varicose veins or swollen muscles should not be done. I would advise stretching muscles that appear to be tight such as your calves and lower back. I recommend doing this everyday for 1-2 sets, holding each stretch for 30-60 seconds.
4. Weight Training Exercise: Circuiting training has shown to be good for you throughout your pregnancy. These include exercises that work the entire body and done back to back with little rest. I recommend exercises that work the following muscles: legs, chest, back, shoulders and arms. I recommend 2-3 days/week, 1-2 sets of 12-15 reps. The rest period can be 45-75 seconds for exercise for pregnant women.
5. Cautions: Do not do exercises that cause nausea, dizziness, stomach pain, shortness of breath, bleeding and fainting.
In conclusion, exercise for pregnant women in the Palisades works. As a result, the pregnancy can be easier and the recovery quicker. Let Move Well Fitness in the Palisades help you exercise during your pregnancy!
Source: Clark, Sutton, Lucett. NASM Essentials of Personal Fitness Training, 4th Ed. Revised. 2014