Pregnancy Is a Time of Change
It’s not always easy to know what to do, and how to adapt the training during your precious time as pregnant. Therefore, I’m so pleased to have created the program that I wanted to have had, last time when I was pregnant, namely The Prenatal Muslimah Program!
As a Certified Pre- & Postnatal Coach, mum and currently pregnant, I’m not only so pleased to share this program and this blog post with you, but I also see it as something very important. Because doing safe training, and the right type of training during pregnancy, has so many benefits, both physically and mentally mashaAllah.
Prenatal physical activity should be considered a front-line therapy reducing the risk of pregnancy complications and enhancing maternal physical and mental health.
Pelvic floor muscle training (e.g. Kegel exercises) may be performed on a daily basis to reduce the risk of urinary incontinence. Instruction on the proper technique is recommended to obtain optimal benefits.
Training prenatal should focus on maintaining your muscle mass and strengthen weak areas. The training you do should prepare you to give birth, and for the initial period of time after as postnatal, when the physical demands on you are high.
Each fitness session should also leave you energized and relaxed! Not overly exhausted. Work with your body, and see your training during this time as really giving yourself, and your baby, lots of love and care during each training session.
What type of exercise is recommended, and why?
The foundation should be in strength training exercises that are preparing you for the life as a mum and which includes squat, lunges, rotation, dead lifts, horizontal push, work with one leg at the time and shoulder press for example.
But also breath-work with pelvic floor exercise, moderate- to high-intensity (depending on your level) cardio, and restorative work such as light walking, foam rolling, swimming or gentle stretching.
Please Note! There are times when you should not be training during pregnancy: when you feel short of breath, tired, have head ache, dizziness, contractions or bleeding.
Remember This During Fitness Training:
- Listen inwards! Work with your body.
- Don’t get too hot.
- Drink a lot of water, at least 2 liters per day.
- Focus on your technique.
- Don’t hold your breath! Breath gently at all times.
- Stick to a consistent training schedule, but adapt when needed. Consistency is key!
What about cardio training?
If you are like most sisters, who are trying to get stronger, healthier and improve overall fitness, strength training should be the priority. And as mentioned previously, strength training is the most important training during pregnancy, not only in order to prepare yourself for motherhood, but also to take care of your body best possible considering the physical demands that are put on it.
Always listen into your body and be as active as your body allows you to be.
How often is recommended to workout?
Pregnant women should accumulate at least 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful health benefits and reductions in pregnancy complications.
Physical activity should be accumulated over a minimum of three days per week; however, being active every day is encouraged.
The recommendations dictates that pregnant women should incorporate a variety of aerobic and resistance training activities to achieve greater benefits. Adding the physical exercises from yoga/or gentle stretching may also be beneficial.
In general, I recommend you to do strength training 2-4 times per week. Along with moderate-intensity cardio such as walking and gentle stretching as just mentioned.
Exercising during the first trimester
As long as you’re not too tired, you may continue as normal. However of course really listen inwards. You should feel good, and your training should give you energy.
Focus on maintaining your fitness and strength. Focus on strengthening your core, overall strength and get started with pelvic floor exercises.
Exercising during the second trimester
As the belly grows, ensure to perform the type of activities in which your core feels stable.
By about week 21: begin minimizing high-impact exercises like running, jumping, box jumps, jumping rope or anything that causes a lot of downward pressure on your pelvic floor. (As well as making push-ups or plank pose; which are examples of front-loaded exercises in which your belly hangs down).
You should not feel any heaviness in your pelvis or pain anywhere in your body, and you should not experience any leaking. If you do, choose another activity, and contact a pelvic health physiotherapist for an appointment.
Exercising during the third trimester
Continue avoiding high-impact exercises like running, jumping, box jumps, jumping rope or anything that causes a lot of downward pressure on your pelvic floor. As well as avoiding making push-ups or plank pose; which are examples of front-loaded exercises in which your belly hangs down).
I hope you found this blog post helpful, and enjoyed reading it, as much as I loved writing it. Stay safe, stay active and remember; happy mummy, happy baby in shaa Allah!