What weight training is allowed during pregnancy?
If weight training has always been part of your athletic routine, then you do not have to stop doing it during pregnancy. But if you have never done that before, you should not necessarily start with it now.
It may be that you should now train with less weights. As long as you take care, regular exercise is a sure way to strengthen your muscles and improve your posture. It can also reduce pregnancy problems and make it easier to give birth - simply because you are in good shape.
Because you are pregnant, you should avoid certain positions. For example, the Valsalva maneuver (exerting pressure while holding the breath), as this increases the pressure in the abdomen and can increase or adversely affect the blood pressure. This often happens automatically when trying to push heavy weights. To avoid this you should work with lighter weights and do more repetitions. Generally, you should exhale while exercising during the effort and not hold your breath.
It is also advisable to talk with your doctor, midwife or specially trained physiotherapist before beginning your exercise program to ensure that you can exercise without worrying during pregnancy. Follow the safety recommendations before starting a fitness program during pregnancy.
You can probably continue your previous program as usual. But pay attention to your technique. When lifting the weight, use slow, controlled movements instead of momentum.
This will help prevent injuries to your joints that are loosened during pregnancy by the pregnancy hormone Relaxin.
With the beginning of the second trimester you should no longer lift weights. Do the exercises while sitting, as you now have a larger volume of blood. The blood vessels are affected by the pregnancy hormones and you are more susceptible to varicose veins and blood collections in your lower limbs. This can cause dizziness by lowering the blood pressure.
Take the same precautions as in the first and second trimesters. Also, do not lift weights off the ground or swing them over your head.
Take care that you do not lose weight on your stomach. Maybe you better do elastic band exercises now, it's easier and not so risky to get hurt.
Military Stemming (for the first and second trimesters)
Sit upright on the edge of a sturdy chair, knees bent, feet - about hip-width apart - firmly on the floor. Hold a dumbbell in each hand (weighing between 0.5 and 2.5 kilograms). With the palms facing inwards, lift the dumbbells up over the shoulders and then lower them back to shoulder level. Keep the number of repetitions low, take a little break and then repeat the run. Remember to feed your abs and squeeze your shoulder blades together. Be sure to breathe regularly and rhythmically.
tip: If you need more grip, you can lean on.
Sit upright on the floor, legs outstretched, knees slightly bent. Place a turn rubber band with appropriate resistance around your feet and hold each end in one hand. Keep your bent elbows close to your body, your palms facing each other. Pull the band around your hips by inserting your mid back muscles until your elbows are behind you. Remember to feed your abdominal muscles and tighten your shoulder blades. Breathe rhythmically and regularly.
tip: Do not lean forward. If you need more resistance, you can shorten the band. Use the chair if you need more support.