PREGNANCY AND FITNESS

Weight training can be safe for those who are pregnant! Being the mother of three and a personal trainer, I have worked out through three personal pregnancies and trained numerous clients during their prenatal time. So, if you are pregnant and wish to train, it can be done safely as long as you follow a few guidelines.

The American College of Obstetricians and Gynecologists has established several guidelines for pregnant women. So, if you are pregnant and wish to train, you and your trainer should be familiar with the following so they can be incorporated into your workout.

1.) You should typically keep your heart rate under 130 beats per minute. If you are not using a heart rate monitor, via perceived exertion, you should be able to carry on a normal conversation during your exercise activity.

2.) You should not lie flat on your back after the fourth month. This could restrict blood flow due to the weight of the uterus.

3.) You must report any abnormal symptoms to your physician immediately.

A modified weight training regime combined with a monitored cardiovascular workout can yield many benefits. This type of program can decrease fatigue, increase stamina, circulation and muscle tone. As a result, you will be more active, sleep better and move easier. During labor and delivery you will need the higher endurance and muscle tone to deliver your baby. It will also make the postpartum easier since your weight gain will have been minimized

.-----Barbara Murray-Fessler