It is better to be physically active during pregnancy. Study shows that physically active women or Bodybuilders during their pregnancy does not only remain fit, but their bodies are also prepared for labor. It is easier for them to get back in shape after childbirth.
Also, it has many benefits. One, it reduces backaches and helps improve one’s posture. It promotes muscle tone, strength, and endurance. Having regular exercises help a person to sleep better, thus increases one’s energy and improve one’s mood. While pregnant, it reduces the risk of gestational diabetes and reduces constipation and bloating. Cases of swollen arms and legs are lesser among those who are physically active and those who exercise.
Bodybuilders are one of those persons who cannot give up exercises and physical training even during pregnancy. But is it still okay? When should one stop? What are the limitations of bodybuilding among expectant mothers?
Generally speaking, there is nothing wrong with staying active while pregnant. And pregnant bodybuilders’ routine is even possible. It may not sound popular, but this can be very effective when done correctly. You just need to consult your OB-Gynecologist to know what your limitations are. A physical trainer will help you prepare sets of exercises that will be beneficial to you. A woman should also be observant of her body, knowing when to stop or mellow down a bit.
Bodybuilders’ exercises for each trimester
In the first trimester, physical changes in the body are only minimal. Although this is the period when you are the fittest, it is already advice to always be very careful. Take this time as an opportunity to set your fitness goals during pregnancy. Weightlifting is okay if done in moderation. You can continue your usual training but lessen the intensity. Slow down weigh movements and opt for lesser lift loads.
During the second trimester, since the body is beginning to change, avoid overloading the joints. Weights and heavy loads should be done in moderation and in a sitting position.
As a pregnant bodybuilder reached the last trimester, every physical activity should be done slowly, gently and in lower intensity. You can shift to low-intensity alternatives like walking and swimming or low-impact aerobics.
Tips and guidelines
Consult your OB-Gynecologist. Check-ups should be regularly done to make sure that you are not pushing too far. Should you have any doubt, or you feel that something seems wrong in your body, visit a specialist. They will only assure you of your physical condition, they can even help and assist you in fitness techniques to make exercising and bodybuilding during pregnancy less strenuous.
Listen to your body. Doing physical and sports activities during pregnancy may give some women the second thought, and that is normal. But when we talk about bodybuilding, that’s a lot of thinking before deciding. As a bodybuilder, women should accept that their workout routine will change during pregnancy. The use of barbell and dumbbell as well as treadmills, drawbars, and other gym equipment should be taken into consideration.
Your body may feel that you can do it. But always think and be responsible that as an expectant mom, the baby inside you is the primary concern.
As an example, heavy weightlifting is no during pregnancy. For some, lifting heavy weights may cause untimely labor, low birth weight and worst, miscarriage. Fluctuating hormones during pregnancy and changes in the bones, joints, and muscles may alter the body’s ability and load. Fitness experts say that a pregnant bodybuilder should not carry weight more than 2 ½ kilos.
On the other hand, stretching is vital during pregnancy. It makes muscles relax. You just need to adapt to the body’s ability especially when your due date is getting near.
Avoid exercises or routines that strain the core muscles. Remove the exercise routine that may cause falls. Crunches should also be cross out, especially when the tummy becomes bigger.
Do kegel exercises. It will help you prepare during labor.
Choose comfortable clothes while doing workouts. Opt for those that are made from 100% cotton since it pulls moisture and sweat away from the body. Avoid clothes that will make you (and your baby) feeling hot. Invest in a good sports bra to support your breast. Wear comfortable and sturdy shoes to avoid falls and twist.
Keep your body hydrated. Drink plenty of water before, during and after the workout. Dehydration can cause body temperature to rise which will be unsafe for you and your baby.
Monitor body temperature. Overheating can cause exhaustion and other problems. Do not exercise outdoors especially if the weather is really hot. Stay indoors if you want to continue with your routine.
Always warm-up and cool down during exercise sessions.
Eat a healthy, balanced diet. Always make it sure that you and your baby as well get all the nutrients that you both need. Opt for those which are rich in calcium to avoid bone loss and aids in the development of your baby’s bones. You can eat light snacks before your routine.
Get plenty of rest. Sleep is vital for mothers-to-be. If you lack sleep during the night for some reason, you can take naps during the day.
Should you see some of these symptoms, stop bodybuilding and contact your doctor as soon as possible.
- Intense body pain, especially at the back of the pelvic area
- Uterine contractions
- Too many fatigues
- Vaginal bleeding or fluid leakage
- Shortness of breath
- Chest pain
- Calf pain
- Headache, nausea, dizziness
- Difficulty walking
- Rapid heartbeat
- Decrease or no fetal movement
Physical activities are essential to pregnant women. But everything should always be done in moderation especially during pregnancy. Admit it as a fact, it is hard to maintain a fit body when you are nurturing another one inside you. As one gets pregnant, the primary concern is the baby that’s why parents exert effort to make it sure that he is properly taken care of. Pregnant bodybuilders can continue their routine, but with notable adjustments so as not to harm the baby in the womb. These physical exercises will help you to have enough strength, endurance, and tolerance in preparation for childbirth.