Training Pregnant Women

Essay on Workout Programs

1. Training Pregnant Women

Exercise during pregnancy is beneficial and safe not only to the mother but also

the fetus. The amount of physical activity is reliant on the previous experience in

practices as well as one’s fitness level before the pregnancy. Experts recommend that a

low-risk pregnant woman should exercise for at least 30 minutes for at least four weeks a

day (Shijagurumayum Acharya, Ranjeeta, et al.). They should continue to work out even

after the pregnancy.

One effective way to start an exercise would be a warm-up that involves

stretching and pulling before cooling down. The hormones produced during pregnancy

increases the flexibility of women to prepare for birth. Stretch and pull exercises would,

therefore, augment their flexibility. However, the tasks should not be carried out in

excess as they may result in injury, which poses a risk to the pregnancy. They should,

therefore, be conducted gently, especially after three months into the pregnancy.

Another practical exercise is walking, which is a common practice among most

pregnant women. It is recommended due to its low-risk levels and its ease of control.

Although brisk walking has a low effect on joints and muscles, it is effective cardio that

still engages other parts of the body (Shijagurumayum Acharya, Ranjeeta, et al.). Experts

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also advise expectant mothers to participate in swimming sports as it involves all the

muscles without any risks that the body may overheat. It also poses no risk of falling, loss

of balance or muscle strain, making it particularly useful for those experiencing

challenges such as leg swelling and back pains during pregnancy.

Lastly, weight training, which involves weight machines and free weights during

pregnancy, has shown to be one of the most effective practices during pregnancy.

However, women that were not used to this exercise before their pregnancy are advised

against it after conception. Research indicates that weight training improves one’s muscle

strength and flexibility, which facilitates the adaptation of the body to the physiological

adjustments that take place during pregnancy. Such women can support their body weight

due to the altered centred of gravity, as the exercise focuses on increasing the lower back

strength.

Expectant mothers should avoid some exercises such as jumping and jerking

movements due to the body changes such as the loosening up of the joints and ligaments

surrounding the pelvic joint in preparation for labour. Additionally, medics advise that

those with medical problems, including uncontrolled Type 1 diabetes, asthma, and heart

disease as well as bleeding and weak cervices not engage in exercise. A trainer should not

push pregnant women so hard in this type of activity to avoid putting too much stress on

the uterus. It also depends on the type of client as well as the level of intensity that each

of them can handle