Training During Pregnancy
Whether you are a new mum to be, wanting to have kids sometime in the future or a coach training women, there are a few considerations to take into account when training or coaching clients. The following information is only a small guide and there is alot more information out and you should always consult your GP, Women's Health Physio or Pre/Post Natal Specialist.
First things first:-
Clinical Examinations by the Dr/Gyno/Mid Wife are always crucial. This is to ensure there are no medical reasons to avoid exercise and safe to start a program. Understand how far into the pregnancy you are/client is, as there is a higher risk early in for miscarriages.
Having open communication between the trainer/client around appointments/scans/tests and asking questions that may help while training around effort and certain movements..
Training Age and Training History.
Have they been strength training for the past 5 years or are they brand new into a gym or any type of exercise?
Are there any Injuries?
General training pre-screen questions and also questions around injuries are to be asked.
If there are issues based on the clinical examination, new to a gym or exercise or any injuries, it would be beneficial to seek a Pre/Post Natal Specialist or Physio.
General Guidelines for Recommendations for Exercising while Pregnant
See next slides for more detailed understanding where along in the pregnancy the client/woman is as to what considerations there are.
Minimum 3 sessions per week - taking into consideration contraindications and risk factors
Monitor blood glucose level before and after - education for women of foods to fuel and replenish is important here.
There are alot of low impact types of exercise that can be done at most stages of a pregnancy. These include: Walking, swimming, cycling, low impact aerobics, strength training (STRONG MUMAS) Modified pilates and yoga.
Certain activities such as contact sports, high fall risks, scuba or skydiving, high intensity exercises that raise the heart rate, and excessive heat are all considered unsafe during the first trimester.
Warning signs to stop exercise during any stage of pregnancy:
If there are any of the following signs while exercising, stop and seek assistance from a Dr/Hospital.
Vaginal bleeding
Chest pain
Dizziness
Headaches
Calf pain or swelling
Amniotic fluid leakage
Muscle weakness affecting balance
Regular painful contractions pre labour
Training Considerations for Pregnancy - based on No Complications during pregnancy.
First Trimester - 0-12 weeks
More prone to:
morning sickness
tiredness
Misscarriage is higher risk
Considerations for training:
Be more conservative, so lower intensity, based off how they are feeling, morning sickness, food intake and sleep.
Consider the pelvic floor
Second Trimester - 12-26 weeks
Less prone to
Morning sickness (can still have this though)
Miscarriage
Considerations for training:
Depending on training age, continue with all movements but start to make adjustments to fit a growing belly/centre of mass
Moderate Intensity - RPE7/3RIR
No longer Bracing, breathing throughout the movements.
Lighter loads than what they were doing pre pregnancy
Lower intensity but more volume
Training time to 45mins daily
Include proper rest periods
Consider the pelvic floor
Keep an eye on the heart rate response and blood pressure
Some Adjustments for exercises -
Squat - Back squat, lighter, no brace / Front squat / Box Squat
Bench Press - Feet Up Bench Press/Incline Bench Press
Deadlift - Trap Bar Deadlift / Sumo Stance / DB or BB RDL
Leg Press - wide stance
Bent over row -DBs over BB
Seated over standing movements
No chest supported exercises, not alot of core exercises - Planks are fine
Third Trimester - 26-40 weeks
Considerations for training:
Moderate Intensity - RPE7/3RIR
Similar to 2nd trimester
Make adjustments on exercises to fit a growing belly/centre of mass
Consider the pelvic floor still
Make adjustments on training for how the client is feeling
Limit supine lying positions
