An experience report
As a personal trainer, after revealing my sweet little secret, I was often confronted with questions about training and pregnancy. Since this is my first pregnancy, I wouldn’t consider myself an expert in this field. Insecurities and fears are probably common companions for women in this situation, whether you are a personal trainer or not. You absolutely don’t want to do something wrong. So, the questions are pretty much always the same: what exercises or sports can and should I do, and what shouldn’t I do? Since my gynecologist provided only very general advice on the specific topic of sport and training during pregnancy, I took it upon myself to research extensively and make my own experiences. With this post, I want to outline the dos and don’ts and share how I have experienced my pregnancy up until now. Every pregnancy plays out a little differently, but I hope to offer you some orientation and help.
Positive Effects of Sport on Expectant Mothers
You can find a lot of information regarding pregnancy and sport on the internet. The good news is: various studies have shown that moderate physical activity during pregnancy is healthy for both mother and child. Regular physical activity can counteract and even prevent pregnancy-specific ailments like back pain, excessive weight gain, depression, gestational diabetes, and water retention (edema). In principle, pregnant women can engage in all sorts of sports at moderate intensities.
What Should Pregnant Women Pay Attention to During Sport?
There are, however, a few considerations that pregnant women should keep in mind during exercise:
- In the early stages of pregnancy, it is advisable to avoid sports with high impact forces, such as combat sports and high-risk activities.
- From about the 20th week of pregnancy, refrain from dynamic exercises targeting the straight abdominal muscles, like crunches. Isometric holding exercises, such as the front and side plank, are much better suited.
- According to recent studies, pregnant women can train up to seven times a week for 60 minutes, keeping training intensities within the aerobic zone.
Ultimately, the fitness level of the pregnant individual determines the training itself and its intensity. Always listen closely to your body. If it signals that it needs a break, grant it a decent rest and scale down your activities for some time.
Sport During the Fifth Month of Pregnancy
As a personal trainer, I started my pregnancy very fit. Unfortunately, my fitness came to a sudden halt when I was sidelined by the well-known morning sickness from the 7th to the 12th week of pregnancy. I couldn’t even think of fulfilling my daily duties. My body, needing a lot of rest during that period, practically forced me to scale down my activities. Up until the 12th week, I also didn’t feel the urge to be physically active as I was before. Quite the contrary: the constant nausea was very energy-sapping, so I slept a lot and simply rested. Before you know it, two months have passed without any physical activity. As soon as I started to feel better and my old drive returned, I began to work out regularly. To give you a better understanding of what’s still possible with a baby bump in the fifth month, I have prepared the following workout for you.
A Workout for Pregnant Women
Workout with a 10 kg Fitness Sandbag:
- Rotational Lunges – 5x per side
- 5x Bent Over Rows in parallel stand + Walk Out to Plank (hold for 5-10 seconds)
- Good Mornings + Cross-Over Squats – 5x
- Deadlift + Slow High Pull – 5x
When performing this workout, ensure you do not become breathless. Also, actively engage the pelvic muscles at all times. The increased production of endorphins, the body’s own 'happy hormone,' during sports is beneficial not only for me but also for my baby. And let’s be honest, there is nothing more beautiful in the world than to feel your child work with you during exercise! Let’s keep on moving, ladies!
Sources (in German):
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