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First of all, I must recommend you that during pregnancy, you should always consult your doctor before engaging in any sport. This is especially true if you have not been active before.
There are countless opinions and recommendations in the fitness world. What they all have in common, however, is that ultimately they always depend on your fitness level, your experience and your health.
WHY AND HOW TO TRAIN DURING PREGNANCY?
During pregnancy, the pelvic floor must carry an increasing load. At the same time, hormones are weakened and muscles lose tension to prepare the pelvic floor for childbirth.
In most cases, the center of the significance of the body changes - the consequences are often less stability and the occurrence of lordosis. Therefore, resistance training is vital and has many other benefits for the body. As an EVO Personal Trainer, I get my clients to focus on the pelvic floor rather than just suggesting exercises to keep them active.
I also recommend not focusing on reps or times. I call this
the pelvic floor tempo. When doing functional training during pregnancy, it is
important not to exceed the limit. You should train at about 70% of your
"normal" intensity. This criterion helps you find the right balance
for sport to benefit you and, above all, the little life that grows within you.
If you do cardio, make sure it is aerobic and not overly
tiring. Avoid interval or high-intensity workouts.Also, make sure your heart rate
does not exceed 140. You can determine this without taking a measurement. If
you can speak normally (without holding your breath) throughout your workout,
your heart rate is low enough. So talk a little in between - if it's easy for
you, you'll get it right.
A good workout during pregnancy is a moderate 40/40 tabata workout until the temperature reaches 29 ° C.
It's time to clarify the details. Below is an overview of what to avoid and what is good for you and your child.
Benefits of Exercise During Pregnancy
Strengthens the pelvic floor
Counteracts Back Pain
Improves posture
Keeps you fit and active
Helps get back in shape faster after childbirth
Promotes joint stability, which is made unstable by hormones
during pregnancy.
Avoid:
Pressure and extreme elongation
Heavy carrying
Expect your body to make completely unfamiliar movements.
Go beyond your capabilities
Pelvic floor pressure (deep squats, jumping, heavy weights)
Abdominal pressure (plank, deadlift, overhead exercises,
army press, strength bands and tubes)
Any movement that causes pain
Lumbar Row / Pelvic Floor (Lunge, Side Lunge, Long Lunge,
Side Plank)
Mesh roller for the lumbar spine or TFL tape
Passive, relaxed and poor posture can lead to the following
problems / instability:
Inactive flat feet
Hyperdilated knee joints
Core slack
Dropped shoulders
Instead, rely on:
Gentle Pelvic Floor Workout to learn to tighten your pelvic
floor muscles (makes labor easier)
Slow controlled movements
Physically intelligent alignment
Neutral joint positions
Correct hip position (forward bend versus backward bend);
the increased weight in the abdomen easily leads to bending forward. Try to
counteract this with a conscious lateral tilt.
Get up and lie to the side
Very athletic women and athletes often have trouble
consciously relaxing the pelvic floor, so they should do it regularly.
Active postures to prevent problems:
Frequent movement of the feet
Bend your knees slightly
Soft activation of the pelvic floor and navel towards the
baby
Keep your spine straight
Keep your chest straight