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Training During Pregnancy

Exercising during pregnancy is a topic that often leaves many feeling cautious or uncertain.

By Ruby McMullen, Personal Trainer at Mona Vale

Exercising during pregnancy is a topic that often leaves many feeling cautious or uncertain. Questions arise: Is it dangerous? Can I continue my usual training regimen? Are modifications necessary? This sense of uncertainty can cause women to hesitate in their exercise routines and may lead them to discontinue physical activity altogether, which is not beneficial for either themselves or their baby.

There are numerous benefits for women who maintain regular exercise throughout their entire pregnancy journey. These advantages encompass weight management, a reduced risk of gestational diabetes and other pregnancy-related complications, assistance in managing pregnancy-related pain and symptoms, readiness for the physical challenges of labor, enhanced post-birth recovery, better posture, lowered risk of depression, and an increased capacity to cope with the physical demands of motherhood.

For women experiencing an uncomplicated pregnancy, regular exercise is recommended. Ideally, a combination of resistance-based and cardio-based activities should be integrated into the weekly routine. Strength training is particularly crucial for preserving muscle mass during pregnancy. Modifications may be necessary as the pregnancy progresses, based upon individual circumstances. It is imperative to work with a coach trained in pregnancy, who can provide guidance and ensure safe training practices. At Vision, we offer specialised programs tailored to pregnant women, designed to promote safe training and address key areas that will support them throughout pregnancy, childbirth, and the recovery phase.

When it comes to exercising during pregnancy, there are several key considerations to bear in mind. It's essential to monitor our heart rate, ensuring it doesn't rise too high or approach its maximum, as excessive elevation in body temperature should be avoided. As pregnancy progresses, particularly in the latter half, it's advisable to refrain from lying flat on our back to optimise blood flow to the baby. Being mindful of our core and pelvic floor, and maintaining proper breathing throughout exercises, is crucial.

Additionally, specific exercises and movements may need to be adjusted based on individual needs as the pregnancy advances. At Vision, our coaches prioritise your safety and well-being, ensuring that your training is conducted safely, effectively, and in a manner that promotes a healthy pregnancy and baby. We will also work closely with medical professionals to ensure a clear understanding of what exercises our pregnant clients should focus on and any activities she should avoid.

If you are currently pregnant, planning for pregnancy, or in the postpartum recovery phase and seeking guidance, please don't hesitate to reach out for a complimentary consultation.

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