Exercising while Pregnant | What can you do?

Unsurprisingly, exercise is important to do when pregnant.  Not only can it help to prepare the body for labor, but it can help keep muscles toned and in balance while your body puts on weight.  But you need to know that there are certain protocols that you must follow during your trimesters. When you enter your second, the rule of thumb is not to do any exercises on your back, because that will not only be uncomfortable for the new mother to be, but it will put more pressure on the abdominal aorta, which could hinder blood supply and oxygen to the fetus. You can still do yoga, weight lifting, aerobic conditioning, but just follow the protocols your physician gives you for each stage of pregnancy.When doing cardiovascular training while pregnant, it’s important to keep the impact of the exercise down, especially during the later months of the pregnancy.  Walking and swimming are two great examples of this.  The principle behind this is to keep your cardio conditioning up without putting too much wear-and-tear on your joints.  Because of the amount of weight that most women gain during pregnancy, and the relative speed in which the do so, their joints are particularly sensitive and delicate.  Keeping the high-impact cardio (such as running) to a minimum will keep the joints of your legs healthy and feeling good.Resistance training is something of a catch-all term that covers any type of training where the express purpose is to build strength.  This includes weightlifting, resistance band work, bodyweight exercises, or anything of that nature.  These are good to do during pregnancy because they’ll keep your muscles strong and toned.  However, it is important to reduce the weight you are lifting and up the reps.  Again, this is to reduce damage to joints, especially the knees and ankles. Core work is important to do as well, though again it should be noted that it may not be possible to hold a front or side plank for as long as you could before pregnancy.  The added weight will make it difficult, and if your arm and shoulder strength hasn’t increased proportionately, you may collapse.  So take it easy and do a modified plank, or do it for a shorter interval of time.Finally there is stretching, which is less of a direct, calorie-burning or muscle-building exercise and more of a way to keep the body limber and everything working correctly.  Stretching will help relax sore and tight muscles and keep your body loose overall.  Ideally, stretching should be paired with cardio or resistance training to make a complete workout. The flip side of stretching is that you want to be cautious not to overstretch, because when you are pregnant, the body will produce relaxin, which will increase your range of motion in your joints, especially in the pelvis region.It is not impossible for pregnant women to exercise, nor is it recommended that they stop exercise when they become pregnant.  In fact, some experts recommend that pregnant women exercise for up to thirty minutes a day.  Just make sure that you are careful as you do so, and you consult your doctor before you take up any exercise program.The Art of Personal Training by Kisar Dhillon107 SE Washington StreetSuite 137Portland, Oregon 97214503-953-0241