Having a child is one of the most exciting, life altering experiences that a woman can go through.
As much as you are excited about the prospect of becoming a mother, anxiety about your changing body can also set in as you begin to gain weight.
The good news is that you can continue your current workout regime or even begin one while you are pregnant.
Your limitations will change as you go from trimester to trimester and it is very important that you stick within your realm of limitations.
As a normal amount of weight gain is healthy, it is best to up your caloric intake by 300 - 500 calories per day.
First and foremost, you should discuss your fitness plans with your obstetrician, doctor, or midwife to make them aware of what you are doing and how it may affect you and your child.
First Trimester: As you begin your first trimester, most pregnant women have a surge of 'morning sickness' or nausea and vomiting.
This may temporarily cause some women to stop working out or even eating properly.
Many doctors recommend light cardio, such as walking, as an anti-nauseate, from 10 to 45 minutes.
Performing cardiovascular activities help to eliminate stress (which is a huge trigger for morning sickness), helps with your blood circulation, and will keep your weight at a healthy level.
Exercises to perform: oPlie squat oModified push up oSeated shoulder press oSeated dumbbell curl oOne armed dumbbell row (supported with bench) oTriceps kickback (supported with bench) oSeated lateral raise oLunges Second and Third Trimester: At this point, you should be avoiding laying flat on your back which puts pressure on a major blood vein and can lead to dizziness and fainting as well as a lack of circulation to your child.
You should also no longer be performing any abdominal crunches.
You should also be decreasing the weight you are using for strength training and increasing your repetitions to offset this.
Be sure to use slow, controlled movements to avoid putting undue pressure on joints and tendons which can cause serious injury.
Exercises to perform: oSeated shoulder press oInclined dumbbell chest press oSeated lateral raise oSeated cable row oSeated bicep curl Avoid lunges or other movements which create a large amount of pressure on joints.
Most of your strength building exercises should be performed seated.
Continue to supplement your resistance training with about 30 minutes of light aerobic activity daily.
As much as you are excited about the prospect of becoming a mother, anxiety about your changing body can also set in as you begin to gain weight.
The good news is that you can continue your current workout regime or even begin one while you are pregnant.
Your limitations will change as you go from trimester to trimester and it is very important that you stick within your realm of limitations.
As a normal amount of weight gain is healthy, it is best to up your caloric intake by 300 - 500 calories per day.
First and foremost, you should discuss your fitness plans with your obstetrician, doctor, or midwife to make them aware of what you are doing and how it may affect you and your child.
First Trimester: As you begin your first trimester, most pregnant women have a surge of 'morning sickness' or nausea and vomiting.
This may temporarily cause some women to stop working out or even eating properly.
Many doctors recommend light cardio, such as walking, as an anti-nauseate, from 10 to 45 minutes.
Performing cardiovascular activities help to eliminate stress (which is a huge trigger for morning sickness), helps with your blood circulation, and will keep your weight at a healthy level.
Exercises to perform: oPlie squat oModified push up oSeated shoulder press oSeated dumbbell curl oOne armed dumbbell row (supported with bench) oTriceps kickback (supported with bench) oSeated lateral raise oLunges Second and Third Trimester: At this point, you should be avoiding laying flat on your back which puts pressure on a major blood vein and can lead to dizziness and fainting as well as a lack of circulation to your child.
You should also no longer be performing any abdominal crunches.
You should also be decreasing the weight you are using for strength training and increasing your repetitions to offset this.
Be sure to use slow, controlled movements to avoid putting undue pressure on joints and tendons which can cause serious injury.
Exercises to perform: oSeated shoulder press oInclined dumbbell chest press oSeated lateral raise oSeated cable row oSeated bicep curl Avoid lunges or other movements which create a large amount of pressure on joints.
Most of your strength building exercises should be performed seated.
Continue to supplement your resistance training with about 30 minutes of light aerobic activity daily.
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