First Trimester Exercise Restrictions During Pregnancy
You will notice that there are some restrictions during pregnancy. These restrictions include the following:
1) You cannot perform any kind of strenuous activity that causes pain or discomfort (e.
g., running, jumping rope, weight lifting).
2) You cannot participate in sports that require a high degree of coordination (e.
g., basketball, soccer).
3) You cannot participate in activities that involve repetitive motions (e.
g., swimming, cycling).
4) You cannot engage in physical labor (e.
g., pushing a stroller, carrying groceries).
5) You cannot engage in vigorous aerobic exercises (e.
g., jogging, walking, dancing).
6) You cannot engage in aerobics (e.
g., yoga, Pilates).
7) You must not participate in any form of exercise that involves excessive sweating or perspiration.
8) You must consult your doctor before beginning any exercise routine.
First Trimester Strength Workout
It is best to begin a basic strength training program during the first trimester. A basic strength training program will consist of isometric exercises such as wall sits, leg lifts, and abdominal crunches. During the first trimester you should not perform any exercises that require you to lie supine (on your back).
Do not perform any form of deep knee bends. During the first trimester you should not perform any exercises that require you to hold your breath under water. You should not do any shoulder or chest exercises (presses, flyes, etc). You should not engage in an exercise that causes pain or discomfort. If you feel any sharp pains or discomfort while exercising then you should stop.
General Workout Guidelines During Pregnancy
I) You should always warm up before beginning your workout routine. You can include low intensity cardio warm up for 5 to 10 minutes. Stretching the major muscle groups will also suffice.
II) During pregnancy your heart rate should not exceed 140 beats per minute (beats per minute is the basic unit of measurement for how fast your heart is beating). If your heart rate exceeds 140 beats per minute then you should immediately cease activity.
III) Always stay hydrated during your workout. Drink water or electrolyte beverages during your workout to prevent dehydration.
IV) If you are new to the gym or exercise in general, it is best to begin with smaller machines such as the stationary bike or the treadmill. As your conditioning improves you can move on to larger machines with more weight.
V) Always perform the exercise in a slow and controlled manner. Avoid sudden or jerky motions.
VI) Always consult your doctor before beginning any exercise routine.
VII) Always remember to warm down after your workout. This means low intensity cardio or stretching. You do not want to suddenly stop exercising after a workout.
This can cause blood clots and other complications.
VIII) Avoid exercising in the heat. Wait to exercise until at least an hour after sunrise or an hour before sunset. If you have to workout during these times, be sure to use sunscreen and drink plenty of water.
IX) Avoid large meals before and after your exercise routine.
X) Avoid smoking before and after your exercise routine.
I’ve been practicing fitness for about ten years now and I believe that the above guidelines are sound for just about any woman, pregnant or not. The intensity of your workout should increase slowly as your pregnancy progresses. If you feel pain or discomfort while exercising then you should cease that particular activity immediately.
It’s better to be safe than sorry.
I would also like to say congratulations on your pregnancy. If you are anything like my wife, you will soon find that your tastes in food have changed drastically. I remember she craved pickles and ice cream during the last trimester.
Have fun and be safe!
Happy Working Out!
Exercise to Avoid During Pregnancy First Trimester
I) The exercise that you should avoid during pregnancy first trimester is anything that causes you to lie flat on your back. This can create pressure on the blood vessels that supply blood to your uterus. You should try to keep your legs elevated above your heart whenever possible.
This can be achieved by keeping a pillow under your legs or propping them up on an exercise ball.
A) If you have been accustomed to sleeping on your back then the best thing that you can do is to slowly begin substituting this with sleeping on your side. You should also try to keep a pillow between your legs in order to prevent pressure on the vena cava (major blood vessel that leads back to the heart).
Pregnant women who suffer from sleep apnea can continue to sleep in any position that they find comfortable.
B) During your first trimester you may also want to avoid any exercises that will cause you to hold your breath or restrict breathing. This includes activities such as swimming under water, holding your breath while lifting weights over your head, or any position that may cause you to choke.
C) Strenuous cardiovascular exercise should also be avoided during the first trimester. This means that you should avoid things such as running, biking, brisk walking or anything that causes you to breathe hard. Low Intensity Cardio
If you are a woman who likes to walk on a daily basis then you can continue to do so during your first trimester. You just need to keep the intensity low and frequency moderate. This means that you should be able to carry on a conversation while you are walking without getting overly winded.
If you are used to jogging then you might want to consider biking instead. Always keep in mind that the easiest exercise is always the one that you will do on a regular basis. So If you are going to switch your exercise routine then it is very important that you select something that you enjoy.
Second Trimester Exercises
II) During your second trimester you will find that most of the restrictions of your first trimester have been lifted. This means that you can begin to incorporate more strenuous activities such as yoga or lifting weights into your exercise routine. Always keep in mind that if you begin to feel uncomfortable or experience pain while exercising then you should stop immediately and consult your physician.
III) You may also notice that your energy level will begin to increase as you enter your second trimester. This can sometimes lead you to exercising more than you should. Always remember to listen to your body.
If you begin to feel pain or discomfort then you should stop immediately.
IV) It is also very important to keep in mind that you still need to take it easy during this time. This means that you shouldn’t feel guilty if you begin to experience fatigue or shortness of breath while working out. Your body is just telling you that you should slow down a little.
V) Most women will continue to experience urinary incontinence during this trimester. This can be very frustrating and cause a decrease in activity levels. It is very important that you keep your bladder empty before any strenuous activities in order to avoid leaks.
It is also important that you perform Kegel exercises in order to strengthen the muscles of the pelvic floor in order to help lessen the leaking.
A) If you do experience any incontinence then you should consider investing in a good pad to wear while working out. It is also helpful to keep a pair of underwear handy in order to quickly change into in case of an “accident”.
B) It is also helpful to keep a supply of baby wipes and powder on hand in order to clean yourself before and after you exercise.
C) If your incontinence becomes extreme then make sure to consult your physician. Most likely a change in medication or procedure will help relieve your condition.
Third Trimester Exercises
I) As your due date approaches you need to continue to be careful.
Sources & references used in this article:
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10 Tips to Smash Through a Training Plateau by S McArthur – breakingmuscle.co.uk
Risk of fetal loss associated with invasive testing following combined first‐trimester screening for Down syndrome: a national cohort of 147 987 singleton pregnancies by CB Wulff, TA Gerds, L Rode, CK Ekelund… – … in Obstetrics & …, 2016 – Wiley Online Library
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Get Your Mojo Back: 5 Real-Life Tips for the Sleep Deprived by C Kobernik – breakingmuscle.com