- Any previous complications or issues falling pregnant bodytech requires a doctors clearance.
- Avoid raising your heart rate to high (keep it less than 75% of your maximum heart rate)
- Avoid raising your body temperature too high
- Reduce your level of exercise on hot or humid days. Stay well hydrated.
- Don’t exercise to the point of exhaustion.
- If your weight training, choose low to medium weights and medium to high repetitions – avoid lifting heavy weights altogether.
- Avoid lifting above the head
- Perform controlled stretching and avoid over-extending.
- Avoid exercise if you are ill or feverish.
- If you don’t feel like exercising on a particular day, don’t! It is important to listen to your body to avoid unnecessarily depleting your energy reserves.
- Don’t increase the intensity of your sporting program while you are pregnant, and always work at less than 75 per cent of your maximum heart rate.
- Stop immediately if you feel pain or discomfort
- supine exercise position (lying on your back) – the weight of the baby can slow the return of blood to the heart; some of these exercises can be modified by lying on your side or planks
- if you develop an illness or a complication throughout the pregnancy, inform bodytech before continuing or restarting your exercise program.
- Be aware that your balance may be effected with the extra weight at the front of your body which can effect your co-ordination and agility
- Avoid significant changes in pressure – such as SCUBA diving.
- Avoid heavy lifting.
- Avoid high-altitude training
If you’re not sure whether a particular activity is safe during pregnancy, check with your healthcare professional.
Training while your pregnant has many benefits and I recommend it. Just make sure you speak to your health practitioner and your trainer be kind to your body.
When I fell pregnant with my first child I followed all of the above guidelines and took extra precaution. I started to slow down at 6 months and only participated in walking and water aerobics. Although I was fully aware of all the guidelines being my first pregnancy I wanted to be extra cautious.
I was juggling two jobs at the time and started to become very tired. I worked right up until the Saturday and had my first born the Sunday night.
With my second pregnancy I followed the guidelines however wasn’t as cautious and skipped on the water aerobics and participated in more athletic group fitness classes.