2023 Author: Anita Thornton | [email protected]. Last modified: 2023-05-22 03:30
To debunk the myths and set the record straight about training for pregnant women, we asked Marianne Fournier, a certified prenatal and postnatal trainer, all our questions.
Can you train while pregnant?
The answer is “yes”. Those who have always trained can continue to do so within reason of course and provided that sport or exercise is not part of practices to be avoided during pregnancy (see below). “Women can even start a new sport or workout during pregnancy unless contraindicated by their doctor. It is essential to keep him informed of your physical activities and to have his agreement,” advises Marianne Fournier.
However, pregnant women should not start training with the goal of gaining as little weight as possible. Weight gain between 20 and 30 pounds during pregnancy is normal and he althy for the baby. “My number one tip for pregnant women I train is to listen to your body and take more breaks,” she explains.
And the first three months?
Due to the higher risk of miscarriage during the first three months of pregnancy, it is necessary to be extra careful in the practice of physical activity which can increase the risks. To be avoided absolutely: running and jogging, jumping and impact sports. If you don't want to take any risks, wait until the end of the first trimester to start exercising.
How long during pregnancy can you train?
“As long as mom feels good! I was training in the morning the day I gave birth to my son,” recalls Marianne Fournier. “Of course, you have to adjust the training according to your physical capacity and the size of your belly, which is increasing,” she adds.
Which exercises should be avoided?
Any impact sports that can lead to a risk of falling such as cycling, skating or skiing should be avoided. We want to avoid falling on your stomach at all costs during pregnancy.
Anything that involves jumping on both legs at the same time, like jumping jacks for example. "It's really not ideal for the mom's body and the impact on the bladder," she explains. Alternate jumps are therefore preferred, one leg at a time. Running is therefore allowed and skipping too if you jump, of course, on one leg at a time.
Any abdominal exercises that involve the rectus and lower abdomen should be avoided, including regular sit-ups. On the other hand, we can workobliques and stabilizers. The plank exercise is very effective and allowed during pregnancy. Abdominal exercises (e.g. Superman) should of course be avoided.
In late pregnancy, floor exercises where the head is lower than the body (e.g. plank) can cause dizziness. "My best trick is to just lift your head and look at the wall in front of you, not the floor," advises Marianne Fournier.
Possible symptoms during training
You may experience shortness of breath, dizziness, back pain, leg cramps, or false contractions during activity. Since blood circulation is less good during pregnancy. You may see black dots in your field of vision. When this is the case, take a break for the necessary time, then resume the exercise. “If you feel intense or abnormal pain in the lower abdomen, stop completely, and see your doctor before resuming training,” recommends Marianne Fournier.
Training during pregnancy has a multitude of benefits for the expectant mother and her baby. During physical activity, the body secretes endorphin, an anti-stress hormone that has a soothing effect on mother and baby. Your stamina will be improved, which will be of great help to you at the time of childbirth.
Targeted exercises are also very effective in soothing headaches.frequent backs during pregnancy due to the weight of the baby which causes the woman's body to lean forward.
Training greatly reduces the risk of water retention, as it improves heart condition and blood circulation. By exercising, the body loses water and, therefore, the lower limbs of the body will be less likely to swell.
Consistent weight gain throughout pregnancy is another benefit of regular exercise. In addition, practicing physical activity encourages you to drink more water and stay well hydrated. These two factors together help reduce the chances of stretch marks appearing on your body. Eventually, an active woman will recover faster after childbirth and have more energy despite the lack of sleep.