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There are a lot of myths related to weight training during pregnancy. Lifting weights during pregnancy can seem daunting or dangerous, but in fact it's really a good way to stay healthy and fit during pregnancy.
We have compiled a small guide for expecting mothers about the pros and cons of pregnancy workout with weights.
5 weightlifting advantages During Pregnancy:
It It has immense benefits and can help you through childbirth. Here they are:
1. Lift weights for a healthier baby:
prenatal exercise leads to healthier children. Aspiring mothers who lift weights, research shows, experience:
- Shorter Work
- shorter hospital stays
- Less complications
- low risk of preterm birth
- lower rates of perceived pain during labor
[Read: gym during pregnancy ]
2. Benefits your Baby Too! :
As for the children, who would benefit from lifting too much weight of their mothers. Enlisted below are the direct benefits your child will have if you lift weights:
- hearts for young children are more likely to resist cardiovascular problems in old age
- They have the strongest blood vessels .. [1945019:
- their brains
[Leggimaturarepiùvelocemente
3. Less pain and discomfort:
If you lift weights without ' help of a personal trainer or without the consent of your gynecologist, you will experience pain and discomfort, and things much more dangerous. But, if done right, lifting weights during pregnancy can reduce the pain.
- pelvic tilts can help reduce back pain.
- leg curl Seated prevent pain in the knees, as your belly grows.
- Plank exercises help curb pain during pregnancy.
[Leggi: Kegel exercise during pregnancy ]
4. Strengthen your body and mind:
During delivery, both you and your baby are going to experience a lot of stress. weightlifting actually the conditions of both and is preparing for the final event.
- Lifting weights and short bursts of season activity the body and build your confidence.
- You are less likely to have difficult contractions as your body can handle the stress better.
5. Easier Jobs:
The work is a laborious process extended. Then you have to build your endurance to be able to withstand the whole process without breaking. If lifting weights is a big part of your prenatal exercise routine, you will be able to :.
- Focus on natural movements to relieve the work
- Align your body with ease to facilitate. childbirth
- Increasing mobility of the muscles
- Together, these factors can lead to a much more pleasant experience in childbirth
[Read: Swimming during pregnancy ]
risks and precautions:
you can certainly lift weights during pregnancy, as long as you do not over do it. Here are some safety measures you should take if you want to lift weights during pregnancy:
- First of all, visit your gynecologist. Only if they agree and believe that it is right for you to carry on business you should go ahead.
- Getting a personal trainer, if you do not already have one.
- do not do walking lunges. These can damage the connective tissue of your pelvic area
[Read: feet during pregnancy ]
- not do the Valsalva maneuver. It requires you to exhale and hold the can. This rapidly increases the blood pressure and the intra-abdominal pressure. Thus some of the oxygen that is delivered to the fetus can be supplied out to you, thus reducing the amount of oxygen of the fetus can receive.
- It 'best to use lighter weights and more repetitions you used to before pregnancy. This reduces stress on joints that are actually loose from raging hormones cocktail through your body in a state of pregnancy. It also helps to build up your strength for the process of labor and childbirth.
- If you are in your second trimester and beyond, do not lift while lying on your back. This puts pressure on your vena cava, a major vein, and reduces blood flow to the uterus and the brain. You can tilt the bench at an angle for safe practice.
- And 'possible that you may not be able to do all the lifting exercises you could do before you were pregnant. If so, do not push your body and yourself to submit to excessive fatigue. This is not the time to record personal bests.
When performing weight lifting exercises during pregnancy can certainly help with a smooth delivery, go overboard on it can also cause harm to the fetus and even cause a preterm delivery. We suggest you to lift light weights and only under the supervision of a qualified professional, to maximize health benefits.
Follow the above tips and share with us your personal experience in the section below!
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