Weight training during pregnancy

Your doctor’s approval is vital

By William Bondi
An Instructor in Arena Health & Fitness Centre

For a woman who has not been undertaking any exercise before pregnancy, it may seem that to exercise, especially to weight train while pregnant, is a difficult task. The truth is it is possible, perfectly safe and beneficial, but one must first get over the barrier of perception that training is a lot of stress and doing it while pregnant is an uphill feat.

You just need to keep your sessions to not more than 20-30 minutes, at most three times weekly

If you exercised regularly before pregnancy, you do not have to stop just because you are now pregnant. But you will have to adjust your schedule, which may include reducing the number of times you exercise in a week and the length of each session, to ensure you neither neglect your regimen nor over work yourself.

Be on the safe side

In my experience in the fitness and wellness field, I have had situations where clients have not known they have conceived and so continue working out and weight training as usual. This can be dangerous. If you suspect, however remotely that you may be pregnant, please take a test.

If you confirm the pregnancy, the prudent thing would be to consult your doctor/obstetrician, tell them about your exercise regime and let them advice. To be on the safe side their approval is vital after they do some observatory tests and also gather from you some basic information on your medical history. This will let them have a clear picture on the best way forward for you.

Doctors can detect basic warnings and potential complications that may affect your exercise programme.

I advise clients to carry wit h them their exercise programme or routine and to share this with their Doctors.

It would also be good at this point to know you’ heart rate, blood pressure and vital signs of foetal complications.

It is recommended you start small, do not over-exert yourself, even if you exercise and weight tram regularly, it is not good to push yourself during pregnancy.

Benefits of weight training

• Increased sense of self esteem while pregnant

• Increase in metabolism

• Less leg cramps

• Decreased risks associated with excessive weight gain and increase in fat storage

• Stronger lower back that reduces the risk of lower bark pains while pregnant

• Boosted energy levels

• Decreases likelihood of varicose veins

• Larger placenta to provide an increased nutrients base for the baby

• Higher chances of going into labour right on time

• Speedier recovery after child birth

• Rapid weight loss after delivery

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