A Tale of Three Trimesters - EditPro-Services

Pumping Iron
Do you lift weights? More and more women are using weight training
as part of their fitness program. If you are one of them, you can safely
continue much of your workout during pregnancy, unless you develop
complications. There are some exercises you should avoid, and you’ll
probably need to make adjustments in your routine as you go along.
Keep your weight training goals simple during pregnancy. Focus on
maintenance. Don’t try to make dramatic gains during this time.
Follow a basic program focusing on the major muscle groups. Here are
some guidelines:
Go over your exercise regimen with your doctor or midwife first to
make sure it's okay for you to continue at your current pace while
you're pregnant.
During pregnancy, your body will produce large amounts of the
hormone relaxin, which loosens your joints. You may find yourself
more flexible than you’ve ever been, but keep in mind that you’re also
at greater risk of injury now. Moms-to-be who weight train should use
lighter weights and do more reps rather than increasing the load on
their joints. For example, if you usually do leg presses with 30 pounds
for 8 to 12 repetitions, try 15 pounds for 15 to 20 reps instead. Or if you
typically do a chest press with 15 pounds for 8 to 12 reps, cut back to 8
pounds for 15 to 20 reps.
Avoid the Valsalva maneuver, which is very dangerous while you’re
pregnant. This maneuver, in which you forcefully exhale without
actually releasing air, can result in a rapid increase in blood pressure
and intra-abdominal pressure, and may decrease oxygen flow to the
fetus. Also avoid walking lunges, which may injure the connective
tissue in your pelvic area.
10