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What Exercises Can I Do During Pregnancy? | ||
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When done correctly, it is completely healthy and safe to exercise throughout
your pregnancy. What type of exercises you can do however, alter as your
pregnancy progresses. 1st Trimester During this phase, the main issue is morning sickness. Other symptoms can be fatigue, increased heart rate, sweating and dizziness. Listen to your body and if you develop any of the above just slow yourself down if you are on a piece of cardio equipment or stop what you are doing. Exercise has been shown to improve these symptoms and as your body adjusts itself to pregnancy you should feel a lot better as you enter the next trimester. You should be able to take part in most types of exercise and use all of the equipment in the gym, but just be more aware when doing exercises that challenge your balance and reduce impact during these crucial 12wks. Try and pick out more stable exercises where you’ve got both feet on the floor and you are on a solid, stable base. Reduce impact by walking on an incline on the treadmill rather than running outdoors and try to use non-weight bearing machines like x-trainers and bikes. |  | |
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2nd Trimester You should feel a lot better during this trimester and have increased energy levels. The only restriction on your training is down to the growth of your foetus, baby bump! Try not to use machines with pads that push on to your bump and start phasing out any exercises that require you to lie down on your back for long periods. Abdominal curls are now a no no. Flexibility exercises are important especially lower back stretches to prevent back ache. |
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3rd Trimester This phase is very similar to the 2nd with your baby bump getting bigger and bigger! You will start to fatigue quicker as you will be at your heaviest and you may suffer from shortness of breath. Again just follow common sense and start reducing the intensity you train at. Take things slower and have longer rests between exercises. Reduce the amount of exercise you are doing in your training sessions over the final weeks. |  |
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