Strength and Cardiovascular Training for Pregnant Women: The Benefits and Precautions – by Libby Smith
Pregnancy is a special time in a woman’s life, and many expectant mothers are concerned about maintaining their health and well-being throughout the process. One question that often comes up is whether strength and cardiovascular training are beneficial for pregnant women. The answer is yes, with some important caveats.
Individual Differences and Professional Guidance
Before we go any future we need to just make things very clear – every pregnancy is very different. This article is just our recommendations and the research that we have done. You may feel different symptoms, aches and pains or might feel almost normal throughout your pregnancy. We would always lean on the side of precaution, seek professional advice if you feel any changes and just generally ‘listen’ to your body. Most pregnant individuals can be advised to exercise; however, those with some preexisting or developing medical conditions may have to restrict or avoid exercise.
Strength training during pregnancy can help expectant mothers maintain their muscle tone and strength, which can make it easier to carry the extra weight they are carrying. It can also help to prevent common pregnancy discomforts such as back pain and help improve posture. Additionally, strength training can help to prepare the body for the physical demands of labor and delivery.
Cardiovascular exercise is also important during pregnancy, as it can help to improve cardiovascular health and increase endurance. This can be especially beneficial during labor and delivery, when expectant mothers need to have the energy and stamina to get through the process.
Sarah training with coach David Flowers throughout her pregnancy
So what type of training should you perform when pregnant?
This is a very good question and one that we don’t have a definitive answer for! There are many exercise that are good and many that should be avoided but these vary depending on who’s doing them. I think what is most important to remember when designing a training plan whilst pregnancy is not to start a new, intense exercise program.
If you have never performed heavy trap-bar deadlifts, pull ups, explosive exercises or sprints, starting them during pregnancy might not be the best time. This isn’t to say that you can’t do these things. It is just recommended that you don’t start these for the first time during this period of your life. It has been shown that uncomplicated, healthy pregnancies should be able to engage in high-intensity exercise programs (eg, jogging, aerobics) with no adverse effects.
Strength Training & Cardiovascular Training
At FORM we are big advocates of training for both pre and post natal. Not only have we seen the benefits with our clients but I also believe training myself during my first pregnancy help be massively. Maintaining my strength and cardiovascular fitness had a massive impact during labour and also the speed in which I managed to recover post birth.
We recommend a combination of strength and cardio training as both are going to benefit you. Performing both types of training have been shown to have great positive effects on the labour process and post natal recovery. Research has shown that being active before and during early pregnancy can reduce your risk of having problems in pregnancy, such as gestational diabetes or pre-eclampsia. Strength exercise has been shown to prevention and treatment of low back, pelvic girdle and lumbopelvic pain during pregnancy.
With every pregnancy being so vastly different it is difficult to give recommended exercises, sets and repetition ranges. What I can recommend is doing what you did prior to getting pregnant with cutting out some of the exercises that will now be difficult to perform.
- If you are performing an exercise lying on your back such as a chest press, raise the bench to an incline. This will reduce the pressure on the ………
- Try to avoid direct abdominal exercises such as crunches and planks
- Keep within your normal range of motion. You may notice that your flexibility improves during pregnancy. This is very natural and should be helpful when you are trying to push a baby out of your body!! However, don’t take exercise to a range that you couldn’t have previously. You might not be strong enough in your new acquired range of motion.
- Swap out exercises where you are lying on your front. This seems obvious as you will have a bump in the way but we have witnessed it before in gyms. If you are trying to perform an exercise such as a prone row, swap this out for a seated upright cable row.
How hard should I train?
Just because you’re pregnant doesn’t mean you have to wrap yourself up in cotton wool. For anyone who knows me, I am certainly not one to slow down during pregnancy. Don’t get me wrong, I am sensible but if I am feeling good I train hard and if I need to rest that day, I do exactly that. It’s important to listen to your body. A great tool that we use during training for pregnant ladies is RPE – Rate of perceived exertion. RPE is subjective feedback that allows you to understand what intensity you are working at. RPE uses a scale of 1-10 to gauge how difficult you are finding an exercise. So rather than aiming to hit a targeted amount of repetitions or duration on a exercises we would go for a targeted RPE. This is a great tool as some days you will get to a 7 out of 10 a lot quicker than others meaning you should just perform less reps or time on that set exercise.
Take it day by day
Some days you might feel like wonder woman and be able to perform much more before hitting that 7 out of 10. This method of training will empower you and establishing autonomy, control and confidence in yourself when training. You can still rely on the same feedback mechanisms even when pregnant such as muscle fatigue, soreness and breathlessness.
If you are health, do what you enjoy as well as a mixture of strength training and cardio. There are some obvious things you cant do because your bump will get in the way. Lying on your back or front.
Have lots of recovery between workouts allowing yourself to recover. You are trying to grow a baby!!
We are big advocates that if you are planning on getting pregnant then starting a strength and cardiovascular training plan prior to conserving can be one of the best things you can do.
Being active by doing regular moderate exercise before and after you get pregnant will help you have a healthy pregnancy and birth.
Coach Claudia Fiddler with her pregnant client Guida
Conclusion
Exercise for the prevention and treatment of low back, pelvic girdle and lumbopelvic pain during pregnancy
Click here to read our journal – How does stress affect weight loss and your overall health
Expectant mothers should consult with their doctor before starting any new exercise regimen, and it is essential to follow guidelines for safe and effective exercise during pregnancy.
Interested in find out how we can help you achieve your fitness goals? Contact us here and book in for a free FORM personal training experience session
References
- https://pubmed.ncbi.nlm.nih.gov/27127296/
- https://pubmed.ncbi.nlm.nih.gov/32217980/
- https://pubmed.ncbi.nlm.nih.gov/25346651/
- https://obgyn.onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0412.2012.01483.x
- https://diabetesjournals.org/care/article/34/1/223/27804/Physical-Activity-Before-and-During-Pregnancy-and
- https://pubmed.ncbi.nlm.nih.gov/30337344/
