MM Exercise
‘Nutrition is very important if you’re
undertaking any form of
exercise. I always make sure that any pregnant women
with whom I work are eating enough oily fish and getting enough omega 3 either from food or from supplements’
> during pregnancy is very beneficial for strengthening your back, core muscles etc, and this will be very helpful when it comes to labour and actual delivery. What I would recommend, however, is that you limit the amount of repetitions that you do during pregnancy - keeping it to one rep maximum. This will mean that you’ll still be able to engage your muscles and maintain them - which will, of course, be very beneficial for you postnatally. ‘I think that pregnancy exercise is very much about what you feel able to
do. You need to ensure that, regardless of the form of exercise that you do, that you are comfortable with what is going on. ‘One thing that I do tend to recommend during pregnancy is that you
refrain from using machines during this time. That’s because I don’t want you to be falling over and hurting yourself or your baby. Instead, I tend to concentrate more on strengthening exercises for the back, shoulders, hips, etc. ‘I’m delighted that recent research has all advocated that pregnant
women can do much more strenuous forms of exercise than was previously suggested. Previously, ladies were recommended to not undertake hard endurance exercise to avoid increasing their heart rate and to avoid producing lactic acid. ‘When women exercise, intense aerobic exercise produces lactic acid and
this lactase affects the PhD levels. It used to be thought that an increase in lactic acid could affect a foetus, but it’s now been found that the levels of lactic acid are not produced at a level that would be detrimental to a foetus. ‘Nutrition is also very important if you’re undertaking any form of exercise.
I always make sure that any pregnant women with whom I work are eating enough oily fish and getting enough omega 3 either from food or from supplements. Iron is also very important - particularly in the later stages of pregnancy to ensure that haemoglobin levels remain at a certain level. ‘If you’re not getting enough protein from your diet, this will affect your
recovery/adaptation to exercise and so it’s vital that you take whey protein to ensure that you stay within the recommended daily amounts. If you have problems consuming enough food, protein shakes are ideal for filling this gap.
16 Modernmum ‘Overall, I would say that, if you are continuing to do
strenuous exercise during pregnancy – or have decided to take it up, then it’s vital that you don’t push yourself too hard. You don’t want to have any negative outcomes at this time and so it’s better to err on the side of caution. At the same time, however, you have to remember that exercise is good for you - and good for your baby!’
If you're planning to continue with strenuous exercise during your pregnancy, or are planning to take up new forms of exercise, it's vital that you consult your GP or midwife to ensure that they are happy for you to do so and can carry out any tests they may feel are necessary.
Weight training during pregnancy is very beneficial for strengthening your back, core muscles etc and this will be very helpful when it comes to labour and actual delivery
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