3. Developing an Effective Exercise Plan
The fundamentals of exercise
remain basically the same for everyone, pregnant or not. You should
develop an effective fitness plan that includes a warmup and a
cooldown, with the activities of your choice in the middle. Once your
doctor gives you the go-ahead to exercise, start exercising at a
comfortable level that does not cause pain, shortness of breath, and/or
excessive exhaustion. You should start slowly and increase your
activity little by little, especially if you were not exercising
regularly before becoming pregnant.
If you were an avid exerciser
before pregnancy, you may need to make just a few simple adjustments in
your program. You may find that you need to decrease your intensity
level during pregnancy. The most effective plan is one that combines
cardiovascular or aerobic exercise, strength, and flexibility
exercises. It can be beneficial to find a variety of activities for
your exercise plan because you might be more motivated to continue
exercising throughout your pregnancy and beyond.
Warm Up and Cool Down
Warming up before you
exercise and cooling down afterward is essential to an effective and
safe program. Warming up for at least five to ten minutes revs up your
body and gets your blood moving to prepare it for exercise. Cooling
down for at least ten minutes gradually brings your heart rate and body
temperature back to normal. You should never stop exercising abruptly
without cooling down and slowing down your heart rate gradually.
Both a warmup and cool-down should
include some light aerobic activity followed by gentle stretching.
Stretching can help to maintain your flexibility, and prevent muscle
tightening and injury during exercise. Stretching during your cool-down
can also help to prevent sore muscles the next day. Stretching can be
great any time of the day when you need to release some muscle tension.
As with other aspects of exercise
during pregnancy, stretching may require some modification to avoid
possible injury. During pregnancy, a hormone called relaxin causes your
joints and ligaments to loosen, making delivery easier on the body.
This makes it important to take some extra precautions when stretching.
Stretching should always come after some type of warmup exercise that
increases your circulation and internal body temperature. Stretching
without first warming up can lead to pulled or torn muscles and/or
ligaments. The key to stretching during pregnancy is to go nice and
easy and never bounce. Do not push a stretch to the point of pain or
past your natural range of motion. Hold on to a chair for support if
you need to while performing certain stretches. Be sure to take full
breaths while you are stretching to keep blood flowing through your
muscles.
Standing motionless while doing
prolonged stretches is not advised. This can decrease blood flow to the
uterus as well as cause blood to pool in your legs, which can make you
dizzy. Continue to move even when stretching by switching positions
often or walking in place. Hold stretches for no more than fifteen to
thirty seconds.
Aerobic Exercise
Aerobic exercise improves the
fitness of your heart and lungs as well as your body’s ability to use
oxygen. When it comes to selecting a type of aerobic exercise that is
best for you, keep in mind that all women are different. What works
best for one woman may not work for someone else. Much of the decision
will depend on your activity before becoming pregnant. You and your
doctor should discuss what would work best for you. It is best to avoid
exercises that incorporate excessive bouncing during pregnancy.
Low-impact aerobics are a good alternative to high-impact exercise.
Choose activities that are mild to moderate but take longer, as opposed
to short-term strenuous exercise. The most comfortable and safe
exercises during pregnancy are those that do not require your body to
bear extra weight. Good examples include swimming, water aerobics,
stationary biking, walking, dancing, yoga, and low-impact aerobics.
Jogging and running can be safe, but they are better for women who were
doing this before becoming pregnant.
Monitor your intensity by
monitoring your heart rate while performing aerobic exercise. An easy
way to monitor your heart rate is to make sure you can always carry on
a conversation while you’re exercising. If you can’t, then you are
exercising too intensely and should slow down. Modify your
pre-pregnancy routine by decreasing both the length and intensity of
your workout to avoid fatigue.
The best advice is to join a class
for expectant moms that is lead by an expert in the prenatal exercise
area. These classes can also act as a great support system for you and
get you out to meet and socialize with new friends.
Strength Training
Weight training can definitely
have some benefits as part of a regular exercise plan. It can help
strengthen and tone muscles as well as build stamina. However, women
who were not participating in a strength-training program before
pregnancy are usually not advised to start during pregnancy. Strength
training is definitely not advisable for all pregnant women and should
be discussed with your doctor before you begin.
When using weights, it is
important to use slow, controlled movements to help avoid injury to
loosened joints and ligaments. Machines are generally preferred to free
weights during pregnancy because they are more easily controlled. It is
advisable to work with lighter weights than you might normally use and
to compensate for the lower weight by doing more repetitions. It is
important to breathe normally during strength training and avoid
holding your breath so your baby continues to receive optimal amounts
of oxygen. As with any exercise at this time, discontinue any strength
exercise that causes pain or discomfort.
Avoid exercising the same muscles
for two days in a row. Your muscles need time to recover. To see
results, you only need to perform strength-training exercises for
thirty minutes two to three days per week.
Starting with your second
trimester, you should avoid lifting weights while standing. Blood can
pool in your legs and cause you to feel lightheaded or dizzy. You
should always avoid lying on a bench to lift weights or being in a
position that leaves your abdominal area vulnerable to a falling
weight. Most important, it is best to exercise safely, to use common
sense if weight-training during pregnancy, and to discuss your program
with your doctor before you begin.
Nutritional Needs
All of the same nutritional
requirements that apply to pregnant women apply to the exercising
moms-to-be. Pregnancy requires additional healthy calories, and these
are even more important if you exercise regularly. You need to eat
enough to support your pregnancy, your own needs, and the demands of
your exercise program. The key is consuming enough calories to ensure
an adequate weight gain.
Your exercise plan should
include an eating plan that keeps you from exercising on a completely
empty stomach or an overly full stomach. Eat something light at least
an hour before you exercise to keep your blood sugar levels from
dropping too low. A quick snack after exercise can also help to
reenergize you and regulate your blood sugar levels. Make your
pre-exercise snacks healthy ones by avoiding sugary or high-fat foods.
Stick to foods such as high-fiber starches, lean proteins, and fat-free
dairy products.
