Pregnancy & Exercise – How to look after Bubba & Mumma while you are pregnant!*

Monday, 15 December 2014, By Alicia Jovcevski

Pregnancy is a beautiful and unfamiliar time for most first-time Mum's that can encapsulate many feelings from heart pounding excitement, to nervousness, anticipation and wonderment, as it is a wonderful life-changing experience.

Pregnancy can sap your energy, but regular bouts of exercise will help you get through your day in all trimesters.

There is a common and rudimentary misconception that women should cease all exercise and start to eat for TWO once they are pregnant…. This is false on both accounts!

If you exercised regularly before falling pregnant and your pregnancy is uncomplicated, you can most likely continue working out as before, with modifications to your exercise training plan and nutrition, which can be arranged with your Trainer.

Being almost half way through my pregnancy myself and having a weight loss journey over 30kgs, I personally did not want to fall back into old habits or jeopardise the health of my unborn child by not looking after myself. 

Yes you need to make changes and modifications to your nutrition and yes, your body cannot do the heavy lifting and high intensity exercise that it used to (for the next 12 months!) BUT it is not an excuse to let yourself go.

Vision Personal Training programs cater for everyone and I was able to immediately shift from a muscle gain program to a pregnancy program as soon as we had discovered the exciting news that we were going to become parents.

It is commonly known that gentle and frequent exercise while pregnant, not only assists with controlling weight gain, it also assists with helping the body with normal pregnancy aches and pains, assists with preparing your body for the arduous task of labour and also helps to control the hormone levels in the Mummy-to-be while the body undertakes huge changes.

Exercises safe for pregnancy are:
Most of Vision's Low Impact Classes are perfect for pregnancy (Walk Club, Strength and Bottom Line), however Boxing should be avoided due to it being a contact exercise.
Your Trainer can assist with the movement in those classes to cater for you.

Other means of safe low impact exercises are: Walking, swimming, brisk walking, indoor stationary bicycling and low-impact aerobics (taught by a certified aerobics instructor). These activities carry little risk of injury, benefit your entire body, and can be continued until birth. 

Pregnancy isn't the time to start running, although jogging in moderation is fine if you jogged regularly before getting pregnant. You will need to modify your running routine during pregnancy, though, so talk to your healthcare provider.

However, if you are training on your own, outside of personal training sessions, you will need to be mindful of the hormone called relaxin, that is secreted in your second trimester. This is the hormone that is responsible for the expansion of ligaments, preparing you for the birth of your child.

This plays an important role in your body; however during weight training it increases that chance of pulls and sprains. It will make your joints hypermobile and can be dangerous when lifting heavier weights. During pregnancy with regards to resistance training, higher repetition and lower weight is a must.       

Using the Vision Pregnancy Training Plan, you are also provided with specific macronutrient goals, that help keep you on-track with continuing to eat well, allowing for the gain of appropriate amount of weight for all-important foetal developments and to ensure that you are taking in sufficient amount of daily calories to keep your energy levels up.

Many women believe that they can eat whatever they like while they are pregnant, yet fail to remember that once the baby is born, it makes it harder to shed those unwanted post-baby kilos.

My general rule is "what goes on… must come off!"

Yes, you can embrace those cravings sporadically, but you shouldn't allow these to be an excuse to eat poorly or eat food with poor nutritional value.

It is known that while you are pregnant, there are certain foods that should be avoided that may contain bacteria which can cause serious infection. Typically, you should steer clear from: Soft and semi-soft cheese, Cold cooked chicken, Cold processed meats. Prepared salads, Raw seafood, Soft serve ice-cream, Unpasteurised dairy products and Paté.

Ideally, you should eat only freshly cooked food and well-washed, (freshly prepared) fruit and vegetables.

Obviously eliminating alcohol, smoking and reducing your caffeine intake it also very important while pregnant also.

Maintaining a healthy and active approach to your pregnancy, will no doubt, not only be great for your unborn baby but will also put you into good-stead for maintaining good habits and getting back into shape one bub is born….

EMBRACE this empowering, beautiful and incredible transformation that your body was built to experience and control what is IN your control to have the most enjoyable and safe pregnancy possible.

 

Alicia Jovcevski

Co-Owner Vision Personal Training Bangor and Engadine

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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