Tag: linea alba pregnant

Ok, second last post about training during pregnancy. I will give you a few tips what to think about when training.

I think I have said it in a former post but I say it again. Your goal with your training during pregnancy should be to maintain as much heart, lung and muscle capacity as possible to easier handle the increased body weight and then have a strong and healthy body that can give birth and also recover quick after giving birth.

The training depends a lot on what you are used to before you got pregnant. If you have been training a lot before, you will probably/hopefully be able to train a lot during the pregnancy as well. If you are not used to train from before you have to be careful if you during the pregnancy wants to start to train. It is never to late and you will get positive effects from training even if you have never been training before. Just make sure you start slow and listen to your body. Here a few things to think about:

• All hormones that increase in your body during pregnancy have different effects on your body, such as relaxin that makes ligaments more flexible. This can be an increased injury factor if you all of a sudden do sports that you are not used to and don’t have the muscle strength to support your joints.
• Your heart rate is higher than normal, therefore intensity can not be adjusted as before
• The big belly means a different middle point in your body, and this can make balance exercises a real challenge. Make sure you stand on the ground and maybe have something stable to grab if you need support.
• Since the body temperature is increased during pregnancy it is very important to drink a lot, especially when training. And don’t dress to warm!
• When the belly is getting bigger it’s also common that it feels awkward to lie on the back since the baby then press the “vena cava” so that blood flow decreases. If you feel dizzy, avoid exercises lying on your back.
• Don’t train longer than 60minutes. Your energy levels are quick empty!
• If you  have not been training before it’s good to start with power walks and slowly increase the time from 20minutes up to one hour over a couple of weeks
• From the 4-6th months you should avoid contact sports or sports where there is a bigger risk of falling

Endurance training: 

Try to activate as much big muscle groups as possible. Power walks, nordic walking, biking, jogging (if you feel comfortable), biking, swimming and cross trainers are good methods for endurance training. The intensity should not be higher than that you can have a “small conversation”.

Strength training: 

Focus on your pelvic floor and core stability, especially in the beginning of the pregnancy when you can still lie in your back and stomach. Don’t do crunches since the linea alba is getting wider (see pregnant woman left and non pregnant right).

 

 

 

 

 

 

 

 

 

 

I was also continuing to do shoulder exercises until the end because I need strong shoulders to be able to give good massages without injuring myself. Normal squats are also possible as well as many other leg exercises. Lunges (telemark steps) should be avoided since it’s to much load on the pelvic floor, especially when ligaments are getting softer.

 

So, before we start to talk about training after pregnancy I will post a few strength exercises that are good for pregnant bodies. Will try to this before monday…r