Question

Kerri is 35 years old and is pregnant. She is in her first trimester and wants to continue her exercise program. She has permission from her physician to continue. She currently runs 3-4 times per week (12-15 miles total). She works all of her muscle groups with resistance training twice per week.

Her friend who is really into fitness and has read a lot on the internet has made some suggestions for her training program. She will continue to run (since she is already a runner) but increase the frequency and duration to control her weight gain. Her intensity will remain the same by utilizing her target heart rate. She will be meeting her friend at lunchtime to run together at a nearby park to enjoy the summer weather.  

She will continue with the same frequency (twice a week) and the same exercises for her resistance training program. This includes dumbbell bench press, lateral shoulder raises, lat pulldown, leg extension machine, supine leg curl machine, planks, russian twists, and crunches. She will, however, decrease the amount of weight she is lifting.

What do you like about this program? Why? What would you change? Why? What kind of advice would you give Kerri? Why? Include precautions and possible modifications she may need to make as her pregnancy advances.

Answer 1

Staying healthy and fit when you’re pregnant is one of the best things you can do for yourself and your baby.Exercise will also help you regulate weight gain, prepare you for bearing more weight, and get you in shape for childbirth. It’s good for mood and sleep, too.but some of these exercises will not give you better result in this condition.before continuing these exercise get a consultation from the doctor for a better. Running is good can do. aiming for 30 minutes of running at least 3 days per week.

A person who exercised regularly before becoming pregnant should consult a doctor, and if possible a personal trainer, about gradually decreasing the intensity of their workout to a level that is safe during pregnancy.

The right amount of exercise will depend on how active a person was before becoming pregnant.It is best to favor low-impact exercises, especially walking, yoga, swimming, and water aerobics.Some slightly more vigorous exercises are often appropriate in the first trimester. Examples include running, jogging, and moderate weightlifting.While the benefits generally outweigh the risks, speak with a doctor before starting any new exercises or workout routines.Pregnant people who do high-impact exercises or play contact sports may be putting too much pressure on the uterus. This can cause complications such as bleeding and preterm labor.

Any exercise that may cause even mild abdominal trauma, including activities that include jarring motions or rapid changes in direction. Activities that require extensive jumping, hopping, skipping, or bouncing. Deep knee bends, full sit-ups, double leg raises and straight-leg toe touches. Bouncing while stretching.these exercise can cause miscarriages. So should avoid over stress or exercise increases the heart rate.rest is needed for your body this time, if you feel like fatigue, or tired you should take rest.

Experts have recommended low- to moderate-intensity activity for years. You can even maintain vigorous activity, like jogging, throughout pregnancy with permission from your doctor. Still, there are precautions pregnant women must consider to keep both mom and baby healthy.An exercise slot does not need to be lengthy. Women can, for example, exercise five times a week for 30 minutes or 10 times a week for 15 minutes.

Suitable activities during pregnancy include:

brisk walking
swimming
indoor stationary cycling
prenatal yoga
low impact aerobics under the guidance of a certified aerobics instructor
special exercises to prepare for labor and delivery.

Safety precautions

1.Stay safe by choosing smooth surfaces, wearing supportive footwear to prevent falls, and avoiding potholes, rocks, and other obstacles

2.during swimming

Use the railing for balance when entering the water to avoid slipping.
Refrain from diving or jumping, which could impact the abdomen.
Avoid warm pools, steam rooms, hot tubs, and saunas to minimize the risk of overheating

3.in yoga

Safety tips: As pregnancy progresses, consider skipping poses that:

may lead to overbalancing
involve lying on the abdomen
involve spending time lying flat on the back
When lying flat on the back, the weight of the bump can put pressure on major veins and arteries and decrease blood flow to the heart. This reduced blood flow can lead to faintness.

Women should also take care to avoid overstretching, as this could lead to injury.

Exercise during pregnancy is good for the mother and the baby.