During pregnancy, working out and getting the appropriate weight training can be difficult. Working out is not only a challenge physically, but it can also be hard to find the time and energy — not only do you have work to do, but you probably have other kids to look after, and a million errands to run. Not only that, but there are many safety precautions you need to take before weight training – to protect yourself and your baby. However, doctors and nutritionists recommend that mothers-to-be get some physical exercise – for your health and your baby’s. Here are the top five weight-training safety tips for moms-to-be.
- Stay hydrated – really hydrated. Even if you take a brisk walk around the block, you should keep a bottle of water on you. Drinking a lot of water is critical if you are pregnant and working out. When you are weight training and expending a lot of energy, water is vital. Not only does weight training sap your body of moisture, but it can also sap your unborn child’s body too. So, make sure that you have water on you at all times. Even if you are not thirsty, you should be drinking a lot of water.
- Maintain your posture. Posture is everything when you are pregnant and weight training. If you are lifting light weights and your body is hunched over at an uncomfortable angle, you could risk causing severe injury to your back. If you are far along in your pregnancy, making sure that your posture is straight and your shoulders are back is even more crucial. With all that weight, your back is already going through a lot – your whole body is going through a lot. It always want to make sure that your core is strengthened before you do any weight training – just to make sure your posture is perfect.
- Don’t stretch until it hurts. While you are warming for a weight training session, you want to make sure you only stretch until you feel comfortable. You don’t want to go overboard, because you could risk causing an injury. If you start to feel any burning sensations while you are stretching, you should ease up and not try to go so far. You are already putting your body through a lot – you don’t want to push yourself past your limits.
- Don’t push your body until you can’t push it anymore. Your fertile future could be at risk if you work out until the point where you feel nausea, dizziness, lightheadedness, or blacking out. This is a sign you have pushed yourself to the edge. If you start to feel tired during weight training, it’s always best to take a break and drink some water.
- Manage your breathing. Breathing is everything when you are pregnant. You’ll be breathing during labor and you’ll be breathing during contractions – even if you aren’t going into the labor. So, when you are weight training, practice controlling your breath – exhale and inhale deeply. If you feel lightheaded, don’t go any further. At the end of the day, it’s always best to err on the side of caution when you’re pregnant.