15 rules for weight training while pregnant
Most women can continue training until the later stages of pregnancy under medical supervision.
-Always check with your doctor before starting or continuing any type of exercise, especially if you are pregnant.
-Wait at least four weeks after delivery before returning to full activity, and be sure to discuss your plans with your doctor first.
-Be aware that during early pregnancy there is a greater risk for developing obstetric complications such as high blood pressure, gestational diabetes, and preeclampsia; it is important to consult with a physician about appropriate precautions while exercising.
The basic rules to follow are:
1. Perform fewer sets and use a lighter weight for each set. Also, rest more between sets.This will help you to perform fewer sets with a lighter weight and also rest more between them which will result in greater intensity.
2. Shorten your training time by 30 minutes each day. This will help you to improve your fitness level more quickly.
3. Avoid holding your breath.
4.Do not do any exercises that put pressure on your stomach, as this will only make the problem worse.
5.Do not do any exercises that require you to be in a prone position (lying with the face downward) after the third or fourth month of gestation.
6. Slow down the pace of aerobic exercises to avoid raising your pulse rate above 120 to 140 beats per minute (depending on your age and doctor’s recommendations).
7. Do not move your joints to the limits. Hormonal changes can cause instability in the joint.
8. Stretching exercises should be performed with caution to avoid injury.Before stretching, always consult a doctor or fitness specialist for advice on the appropriateness of the exercise for your individual body.
9. Drink plenty of water and avoid sugary drinks, snacks, and excessive eating. Strictly control your hydration and diet to ensure optimum health.
10.Your doctor may recommend that you reduce your training to the level of mobility exercises with no additional load in the later months of pregnancy.
11. Do not do any exercises that are technically difficult or potentially hazardous.
12. Stop any physically competitive sports.
13. The best way to stay warm during exercise is to keep your body’s temperature as close to the ambient temperature as possible.To stay warm during exercise, try keeping your body’s temperature close to the ambient room temperature.
14. It is important to be careful with hygiene and your physical and mental well-being when you are camping.
15. Most women can resume normal activities within a few weeks after giving birth, provided they have no complications and were in good physical condition before pregnancy.