TRAINING PRE & POST PREGNANCY

One of the most warming and often inspiring sights to me is seeing the odd one or two women that train when

they are pregnant. It shows a commitment unlike any other and one that is very unselfish as what you often do

for your baby in the womb prepares it for a healthier head start in life. Nurturing one's body to meet the

demands of the one growing inside you is truly selfless.

There has been a lot of literature written over the years that has evolved immeasurably to encourage mothers

to stay fit and healthy. It contrasts to the decades before where what was once considered to be unhealthy is

now deemed as the best thing to do.

I have a friend who has recently become pregnant, and despite being a type-1 insulin dependant diabetic,

she is still training and working full time, running her own successful business. It’s very inspiring to see, and I

am so proud of her efforts.

Gone are the days of eating for two as well. Redfern (as cited in Smith, 2010) explains that although women do

need to eat more calories throughout pregnancy, it is a myth that you need to eat for two. Smith says women

should only increase their daily calorie intake by 300 calories per day.

In so far as training is concerned the American College of Sports Medicine (2014) states that pregnant women

should (after completion of a new PARQ and permission from their GP) engage in physical activity that

extends to roughly 30- 45 minutes per day 3-4 times per week.

For obese women who have little to no training experience/obese that wish to train, it is considered

appropriate to only engage in light intensity training at about 40% of their perceived rate of exertion.

A great way of doing this is by using the “talk test” (ACSM, 2014) which is a way of determining the rate level

of exertion through being able to converse without difficulty during exercise.

One of the most warming and often inspiring sights to me is seeing the odd one or two women that train when

they are pregnant. It shows a commitment unlike any other and one that is very unselfish as what you often do

for your baby in the womb prepares it for a healthier head start in life. Nurturing one's body to meet the

demands of the one growing inside you is truly selfless.

There has been a lot of literature written over the years that has evolved immeasurably to encourage mothers

to stay fit and healthy. It contrasts to the decades before where what was once considered to be unhealthy is

now deemed as the best thing to do.

I have a friend who has recently become pregnant, and despite being a type-1 insulin dependant diabetic,

she is still training and working full time, running her own successful business. It’s very inspiring to see, and I

am so proud of her efforts.

Gone are the days of eating for two as well. Redfern (as cited in Smith, 2010) explains that although women do

need to eat more calories throughout pregnancy, it is a myth that you need to eat for two. Smith says women

should only increase their daily calorie intake by 300 calories per day.

In so far as training is concerned the American College of Sports Medicine (2014) states that pregnant women

should (after completion of a new PARQ and permission from their GP) engage in physical activity that

extends to roughly 30- 45 minutes per day 3-4 times per week.

For obese women who have little to no training experience/obese that wish to train, it is considered

appropriate to only engage in light intensity training at about 40% of their perceived rate of exertion.

A great way of doing this is by using the “talk test” (ACSM, 2014) which is a way of determining the rate level

of exertion through being able to converse without difficulty during exercise.

For women that already engage in high-intensity exercise, the ACSM states that a woman may “continue with

vigorous exercise into their pregnancies” (ACSM, 2014 p. 4) if they do not experience any contra-indications/

symptoms derived from training.

Type of exercise selection:

Resistance training of large muscles groups e.g. Legs, Chest, Biceps, Triceps.

Yoga, Pilates.

Medium to fast paced walking.

Jogging (if already used to this type of exercise before pregnancy).

Swimming.

It can be easy to conceive (no pun intended) that abdominal exercises aren’t healthy for you while pregnant, but

it is not. Activating the pelvic floor muscles is something a woman should try and do through various exercises

every day such as Kegel exercises shown below.

Training Post Partum:

The most important thing to do to when training postpartum is listening to your body. Once you have been

cleared to train once again by your doctor (usually 6 weeks), you can slowly reintroduce your exercise regime,

but only by slowly building up to the level, you once had.

I should note that this is crucial

as although you may be

wanting to get back into things

quickly, it is important not to

rush as the birth process takes

a lot of time to recover from

through either a natural or

caesarian birth.

If you do get any unwanted

side effects from training such

as excess vaginal discharge or

pain, you must stop immediately and consult with your physician.

The benefits of training postpartum are not only the reduction in weight gained but often the most overlooked

possibility of helping any woman experiencing postnatal depression. It is a two-pronged approach in the release

of serotonin that will not only assist in a positive mood but also one of the physical differences between the body

training will produce over time. It can also provide you with that little bit of me time while dad or a family member/

friend takes care of your little one. Use this as a time to be mindful and engage in some form of meditation or

mindfulness to help you focus on the present as opposed to the sleepless nights and tasks that are out of your

control.

As with both during and post pregnancy, it is vital that the conditions you exercise in aren’t too hot or humid and

that you always wear the appropriate clothing to accommodate for your ever changing build throughout the

months. Also, make sure you always rehydrate sufficiently and pay attention to anything that doesn’t feel right.

If it does, stop immediately, and if it persists, you MUST see your doctor.

For women that already engage in high-intensity exercise, the ACSM states that a woman may “continue with

vigorous exercise into their pregnancies” (ACSM, 2014 p. 4) if they do not experience any contra-indications/

symptoms derived from training.

Type of exercise selection:

Resistance training of large muscles groups e.g. Legs, Chest, Biceps, Triceps.

Yoga, Pilates.

Medium to fast paced walking.

Jogging (if already used to this type of exercise before pregnancy).

Swimming.

It can be easy to conceive (no pun intended) that abdominal exercises aren’t healthy for you while pregnant, but

it is not. Activating the pelvic floor muscles is something a woman should try and do through various exercises

every day such as Kegel exercises shown below.

Training Post Partum:

The most important thing to do to when training postpartum is listening to your body. Once you have been

cleared to train once again by your doctor (usually 6 weeks), you can slowly reintroduce your exercise regime,

but only by slowly building up to the level, you once had.

I should note that this is crucial

as although you may be

wanting to get back into things

quickly, it is important not to

rush as the birth process takes

a lot of time to recover from

through either a natural or

caesarian birth.

If you do get any unwanted

side effects from training such

as excess vaginal discharge or

pain, you must stop immediately and consult with your physician.

The benefits of training postpartum are not only the reduction in weight gained but often the most overlooked

possibility of helping any woman experiencing postnatal depression. It is a two-pronged approach in the release

of serotonin that will not only assist in a positive mood but also one of the physical differences between the body

training will produce over time. It can also provide you with that little bit of me time while dad or a family member/

friend takes care of your little one. Use this as a time to be mindful and engage in some form of meditation or

mindfulness to help you focus on the present as opposed to the sleepless nights and tasks that are out of your

control.

As with both during and post pregnancy, it is vital that the conditions you exercise in aren’t too hot or humid and

that you always wear the appropriate clothing to accommodate for your ever changing build throughout the

months. Also, make sure you always rehydrate sufficiently and pay attention to anything that doesn’t feel right.

If it does, stop immediately, and if it persists, you MUST see your doctor.

I think that it is crucial to develop not only the pelvic floor muscles but also a strong lower back, glutes and

posterior kinetic chain. The load will get heavier as the baby grows which means you should pay special

attention to strengthening these areas to make life as easy and as comfortable for yourself as possible. It

will also give you a good foundation for when you have had your baby and one that will hopefully reduce

the typical symptoms of sciatica and lower back pain during and after pregnancy.

I would also exercise caution performing dynamic jumping movements as you progress throughout your

pregnancy as with postpartum. Exercises such as Burpees should be avoided as this may be too vigorous

an exercise especially when you are showing more. The discomfort and amount of motor units recruited in

one movement for a dynamic exercise like burpees could induce light dizziness or nausea.

More than anything, enjoy this time and make the most of exercising to give you and your baby a healthy

start. Here is a workout week to try and get your teeth into. As always, consult your physician first to make

double sure you do not have any contra indications that would not allow you to train. Best of luck!

Monday:

DB Chest Press 3 sets x 15 reps @ 40% 1 Rep max (RM) Bicep curl to shoulder press 3 sets x 15 reps @

40% 1 RM Seated Lateral Raises 3 sets x 15 reps @ 40% 1 RM

DB squats 3 sets x 15 reps @ 40% 1 RM

Slingshots 3 sets x 20 forwards and backwards, Monster Walks 2 metre walks forwards and backward

Glute Bridges 3 sets x 20 reps

Kegel Contractions x 50/75/100

Tuesday:

Medium/Fast/Power Walk 30 minutes Kegel Contractions x 50/75/100 Mindfulness 10 Minutes

Wednesday: Day Off (except Kegel Contractions as above)

Thursday:

Yoga 30 mins (beginner poses which allow for easy breathing and minimal hip bends forward) Kegel

Contractions x 50/75/100

30-minute slow walk in the evening

Friday:

DB lunges 3 sets x 20 reps @ 40% 1 RM

Swiss Ball Hamstring Curls 3 sets x 15 reps

Courtsey Squats 3 sets x 20 reps 40% 1 RM

DB sumo squat to calf raise 3 sets x 15 reps 40% 1 RM DB Flyes 3 sets x 15 reps 40% 1 RM

Lat Pull down 3 sets x 15 reps 40% 1 RM

Front raises 3 sets x 15 reps 40% 1 RM

Cable Tricep Pull down 3 sets x 15 reps 40% 1 RM Kegel Contractions x 50/75/100

10 minutes midfulness

I think that it is crucial to develop not only the pelvic floor muscles but also a strong lower back, glutes and

posterior kinetic chain. The load will get heavier as the baby grows which means you should pay special

attention to strengthening these areas to make life as easy and as comfortable for yourself as possible. It

will also give you a good foundation for when you have had your baby and one that will hopefully reduce

the typical symptoms of sciatica and lower back pain during and after pregnancy.

I would also exercise caution performing dynamic jumping movements as you progress throughout your

pregnancy as with postpartum. Exercises such as Burpees should be avoided as this may be too vigorous

an exercise especially when you are showing more. The discomfort and amount of motor units recruited in

one movement for a dynamic exercise like burpees could induce light dizziness or nausea.

More than anything, enjoy this time and make the most of exercising to give you and your baby a healthy

start. Here is a workout week to try and get your teeth into. As always, consult your physician first to make

double sure you do not have any contra indications that would not allow you to train. Best of luck!

Monday:

DB Chest Press 3 sets x 15 reps @ 40% 1 Rep max (RM) Bicep curl to shoulder press 3 sets x 15 reps @

40% 1 RM Seated Lateral Raises 3 sets x 15 reps @ 40% 1 RM

DB squats 3 sets x 15 reps @ 40% 1 RM

Slingshots 3 sets x 20 forwards and backwards, Monster Walks 2 metre walks forwards and backward

Glute Bridges 3 sets x 20 reps

Kegel Contractions x 50/75/100

Tuesday:

Medium/Fast/Power Walk 30 minutes Kegel Contractions x 50/75/100 Mindfulness 10 Minutes

Wednesday: Day Off (except Kegel Contractions as above)

Thursday:

Yoga 30 mins (beginner poses which allow for easy breathing and minimal hip bends forward) Kegel

Contractions x 50/75/100

30-minute slow walk in the evening

Friday:

DB lunges 3 sets x 20 reps @ 40% 1 RM

Swiss Ball Hamstring Curls 3 sets x 15 reps

Courtsey Squats 3 sets x 20 reps 40% 1 RM

DB sumo squat to calf raise 3 sets x 15 reps 40% 1 RM DB Flyes 3 sets x 15 reps 40% 1 RM

Lat Pull down 3 sets x 15 reps 40% 1 RM

Front raises 3 sets x 15 reps 40% 1 RM

Cable Tricep Pull down 3 sets x 15 reps 40% 1 RM Kegel Contractions x 50/75/100

10 minutes midfulness

References:

ACSM, (2014). Exercise During Pregnancy and Post Partum. ACSM . Fit Society Page, 16(3), 1-7.

Smith, W. (2010). If you’re pregnant you can eat for two right? Available at: www.webmd.com.

Kegel, (2017). How to do Kegels. Available at: www.kegel8.co.uk.