Before we start, it’s important to point out that you should always consult your doctor before beginning to exercise, mainly if you were not active before.
There are a lot of different opinions in the fitness world out there, but primarily the recommendations will always depend on your overall fitness level, your experience and your health situation.
Generally, there should be no problem in including more movement during pregnancy – actually, is quite the opposite.
Experience tells us that the more exercise and natural movement involved, the easier it is to maintain a healthy pregnancy throughout and to experience a more comfortable birth.
During pregnancy, the pelvic floor has to carry more and more weight, and at the same time, all muscles lose tension and become weaker by hormones that prepare the pelvic floor for birth.
In most cases, the centre of gravity changes – you have weaker stability, and this leads to Lumbar hyperlordosis. Therefore stability training is of vital importance and provides excellent benefits for the body. As an EVO Personal Trainer, I guide my clients to focus on the pelvic floor, instead of just offering some exercises to keep them active.
Another recommendation is that you shouldn’t focus on reps or time. I call it Pelvic floor tempo. The key to proper functional training during pregnancy is to not stretching your limit. You should keep your workout to about 70% of what would be your “normal” intensity. This is one way to find the right balance so that the exercise benefits you and especially so that it benefits the tiny life evolving inside your belly.
Cardio Training should be aerobic and lighter, so no interval training or high-intensity training. Keep the heart-rate bellow 140. One way to track it is to make sure you can speak normally (with no breathing effort) during the entire session. So, talk a bit, test as you go and you’ll be alright.
For an EVO style workout, I recommend a moderate Tabata Training 40/40. It’s an ok workout as long as the weather is not over 29°.
Now it’s time to some do’s and don’ts.
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