Training during Pregnancy

Over my 25 years of Personal Training I've trained many woman through pregnancy safely and effectively and a common thing I see is that woman approach their training as if they are disabled or seriously injured.  Intensity drops drastically because they are nervous about doing the wrong thing....and rightfully so.  The last thing you want to do in the gym is put yourself or your baby at risk.  This article is to help you understand what you should avoid and at what point in your pregnancy.

Firstly let me say that comfort is always the priority.  and with "Comfort" i don't mean with the exercises you are doing.  If you feel uncomfortable doing something you should rethink that particular movement and modify it or swap it out for something similar that feel more comfortable.  This doesn't refer to the discomfort you might feel when the muscles being worked are burning, or when your heart rate starts going up during cardio....I'm referring to discomfort in joint, abdomen or just not feel good in a certain position.

Guidelines to keep in mind during each trimesters.

•  First Trimester:
• Training can go on as usual for the most part until you start showing and the bump gets in the way.
• Intensity should be kept at a moderate level (6-7 out of 10).  Intensity is not bad, but you have to keep in mind your blood pressure and heart rate during your workouts.  Short bouts of moderate intensity is fine, but make sure you allow yourself enough rest between bouts to recover fully.  These spikes in intensity is good but don't exceed the 7 out of 10.
• It will be beneficial to work some relaxation work into your routine.  Light stretching and breathing exercises like meditation to reduce stress in general.
• Second trimester:
• Now that you are starting to show you should avoid any movements / exercises that will put pressure on your abdomen.  Like crunches, planks or just lying on your stomach.
• Also avoid lying on your right side for extended periods.  The fetus can roll onto the artery that carries blood to it and create problems with blood flow.
• During this time and until delivery, limit the intensity and amount of stretching you're doing.  Due to hormone changes your tendons and ligaments will relax and stretching in this state can cause you to over stretch and strain joints.  Light stretching as a warm up is fine, but stretching should't be the priority.
•  Third Trimester:
• During this time it becomes more important to keep active, but here the intensity has to be reduced further (5 out of 10).
• It is better to do shorter workouts more often then longer workouts.
• Very little stretching and keep away from anything that is difficult to do.  Comfort during movement is paramount.

These a general guidelines and will not fit everyone's situation.  You should always advise and discuss your training with your doctor before engaging in any training regimen.