Sunday, April 29, 2012

5 points of considerations for weight lifting during pregnancy

During pregnancy, the main goal of weight training should target making muscles stronger, preventing aches and pains associated with pregnancy.

5 considerations with weight training during pregnancy:

1) The potential for abdominal trauma from the barbells and dumbbells. For this reason, a woman who is pregnant typically should avoid exercise with free weights, especially if previous experience is limited.

2) A second issue is breathing while lifting heavy weights, this can lead to increased cardiovascular stress to the mother and possible harm to the baby.

3) Pregnant women should avoid ballistic stretching/movements because pregnancy is associated with joint laxity, controlled movements are essential during exercise to prevent joint damage/pain.

4) Pregnant women should avoid exercises in the supine position (lying with back resting on floor or bench) past the 13th week of pregnancy. Pregnant women should either lie on an incline, or on their left side.  Exercises that traditionally are performed lying down should be modified on an incline, side, or seated position

5) Sit-ups and crunches can be performed on an incline, the side or seated.

*Exercises can be performed during pregnancy, however always with doctor's approval. *

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