Bodybuilding in Pregnancy: Myths and Truths
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First we need to remember the old advisor: Common sense. When it comes to weight training in pregnancy, we have to think that it is not now that you are pregnant that you will want to become a high performance mega athlete, right?
And even if you already have an accelerated rhythm of exercise in bodybuilding, you need to understand that the moment calls for caution and you must respect the limits of your body even more now that you are overloaded, after all it is generating a new life, which is not a small thing!
Do I have to Stop Bodybuilding?
But calm, it does not mean that you need to remain sedentary and spend the 9 months of gestation just enjoying the growing belly and the extra pounds crowding on the scale. Quite the opposite! Physical exercises, including weight training during pregnancy, are always welcome , even during pregnancy.
Obstetrician Release
The priority rule is, first of all, ask for your doctor’s release . Only he will be able to assess whether he is able or not to exercise, which types of exercises are recommended and to guide you about any restrictions, if any.
If you already went to the gym before you even got pregnant, surely your body will be better prepared to continue with the bodybuilding activities during pregnancy, but even so with some care.
Now if the protruding belly of the pregnancy motivated you to take care of your shape and health, it is not a problem. It is never too late to include healthy habits in your life. Pregnant can and should attend the gym and can do weight training in pregnancy.
Find out which exercises are most suitable during pregnancy and which you should avoid in order not to compromise your well-being and that of the baby.
Bodybuilding for Pregnant Women – Can it or Can it not?
Bodybuilding for pregnant women is a topic that has already given rise to many discussions. Much was heard about the fact that weight training is very aggressive for pregnancy, since it is associated with weight, extensive repetition series and a high degree of physical effort.
But everything can be adapted, of course, without excesses and with some restrictions, the pregnant woman can do weight training during pregnancy .
First of all, it is worth emphasizing that only the obstetrician is the one who will actually be able to release you for this type of exercise, especially if you have not yet practiced it before becoming pregnant. In addition it is important that you choose a gym that has professionals specialized in weight training for pregnant women and who can accompany you in the execution of activities.
The weight training for pregnant women performed properly and under the supervision of a trained professional, brings numerous benefits for pregnancy such as:
- Improvement of blood and lymphatic circulation;
- Reduction of leg swelling (common problem that most pregnant women face)
- Lower back pain reduction
- Strengthening of joints
Doctors recommend waiting for the first trimester of pregnancy to begin physical activities, as it is a more delicate period, where the baby is still fixating in the womb. After this period, being released by the doctor, you can allow yourself to face this challenge with determination and courage and enjoy all the benefits that weight training in pregnancy provides, including for the strengthening of the lower muscles, which helps the pregnant woman to support the baby’s weight with more confort.
If you already did weight training before becoming pregnant, it will certainly be easier for your body to react to the exercises, just follow the instructions of the doctor and the instructor and adapt the series respecting the limitations to preserve a healthy and risk-free pregnancy.
Which Exercises are Indicated and Which the Pregnant Woman Should Avoid
In general, all exercises should be adapted , if not the way to perform, the continuous time should be shorter and rest breaks more frequently, but all of this the instructor must guide you.
Some exercises should be aborted during pregnancy , especially those that have the potential for falls and hand-to-hand confrontation, such as fights, and those with ball with strong strikes, such as volleyball, basketball and football.
It is worth mentioning if you are already a professional athlete, the situation is different, although you can maintain the practice of bodybuilding in pregnancy, it is necessary to follow the medical recommendations.
What always raises doubts in pregnant women is in relation to the abdominal. Doing sit-ups during pregnancy should take some precautions, such as using the tilt board. This exercise in weight training for pregnant women helps in strengthening the abdominal muscles, which contributes to the delivery process, especially normal delivery .
Important: Always under the supervision of the professional and with the release of your doctor. An exercise performed in the wrong way can be very harmful for your pregnancy and even for the baby.
Lighter exercises are super recommended for pregnant women like walking, exercise bike, swimming and water aerobics , even more if you are going to start the practice of physical activity now.
Remember to confirm with your doctor that your pregnancy is not restricted to any type of exercise, especially weight training during pregnancy. No pregnancy is the same as another, in some cases there are more limitations to avoid any risk for you and the baby.
Special Care During Bodybuilding
During weight training during pregnancy, a major concern is related to the increase in body temperature, which can increase the temperature of the fetus, causing hyperthermia.
The instructor trained for weight training for pregnant women should be prepared to be attentive and always monitor their temperature , including the help of a frequency meter, which is a device that measures heart rate, is very useful.
See below some situations that require more caution for the practice of weight training in pregnancy and that should be evaluated together with your obstetrician:
- History of spontaneous abortion ;
- Pregnancy considered at risk;
- Occurrence of more intense bleeding during pregnancy;
- Some pre-existing illness;
- High blood pressure problems ;
- Spine problems.
It is proven that pregnant women who are physically active and who practice weight training during pregnancy have less physical discomfort, help at the time of delivery, in addition to being easier to recover their physical shape in the postpartum period.
But do you really want to know what the biggest gain is? It is in the good you do for your self-esteem and quality of life. After all, even parading the belly is super pleasurable to go to gyms and feel good about your body. So, prepare the workout look and following all the recommendations, venture out with pleasure in the “pregnant fitness” category !.
See also: Physical Activities for Pregnant Women: What is Recommended or Not
My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.
Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.