Safe Workout Tips
While there is not one safe workout that is appropriate for strength/weight training during pregnancy, there are basic guidelines to help you keep your workouts safe. When planning your workouts, keep the few simple rules in mind. That is always your best bet. Remember, you'll have days when you go full force and others when you need to take it easy. Always follow your body's lead.
Take Your Time
Time constraints make us hurry. This is true in everyday life as well as exercise. However, rushing your exercise routine, particularly weight training, can be very dangerous. Remember that a rushed workout is not the best workout. Take your time. Do your repetitions of exercises correctly and slowly. Really work the muscles. Doing a fast workout only increases your risk of injury.
Fact
Lifting too much weight at once, or using improper form, is the fastest way to injure yourself during pregnancy or at any time. When you do get injured during your workout, it takes your body longer to heal because your body would rather devote its time and attention to growing a strong, healthy baby. This leaves you hurting and unable to exercise.
Make Sure Technique Is Correct
Part of taking your time will be to watch your form. Watching your form and your technique will also alleviate many of the injuries associated with weight training. If you are not sure of the proper technique for a certain exercise, avoid it until you can receive some instruction. This also applies to finding a new way to modify an exercise because of pregnancy.
When using weights, remember always to use them the way they are supposed to be used. Again, if you don't know how to use the weights, wait for someone to help you. Try lighter weights the further you get into your pregnancy. You can always add more repetitions or sets to your workout. This also helps prevent injury to your muscles.
Alert
Seeing spots should never happen when you exercise. This is a sign that something is wrong. This can happen if your blood pressure is rising to dangerously high levels or falling to dangerously low levels. It also happens when you lift too much weight at once. If you ever find yourself seeing spots — stop immediately and ask for help. Call your midwife or doctor if the spots continue and definitely mention them at your next appointment.
Use Good Judgment
During the third trimester, it may be better to switch to machines rather than free weights. The risk of injuring yourself is greater with free weights, particularly the further along you are in your pregnancy. Some trainers fear that using free weights will enable you to injure yourself by actually hitting your abdomen. If this concerns you at any point, move to the machines.
If you feel off balance or like you are having trouble with weightlifting, particularly with the upper body, try modifying these exercises. The easiest way to modify the upper body exercises is to use a sitting or other upright position rather than standing. You can do nearly all of your chest, arm, back, or shoulder lifts while seated. This is also true of many leg exercises.
