ANTE AND POST NATAL EXERCISE

mikebuss | 01/07/2016 | 0 Comments More

ANTE AND POST NATAL EXERCISE

THE THREE TRIMESTERS:

Pregnancy is divided up into 3month stages called trimesters (12-13weeks). Each trimester is distinctly different as regards the development of you and your baby.

1^st Trimester (0-12weeks)
2^nd Trimester (12-25weeks)
3^rd Trimester (25-42weeks)

1^st Trimester:

Week 1:

Date of last period
Placenta begins developing
Missed period

Week 6:

Brain and major organs formed
Pregnancy test
Eyes formed
Muscles developing
Ear structure forming
Foetus moving

Week 12:

Toes and fingers formed

2^nd Trimester:

Week 14:

Sex identifiable
Mother feels fetus moving
Heartbeat audible
Scalp hair forming

Week 21:

Vernix forming

Week 28:

Fetus able to hiccup

3^rd Trimester:

Week 29:

Fat layers forming
Organs begin maturing

Week 34:

Kindneys mature
Lungs mature

Week 40:

Due date

Week 42:

BENEFITS OF EXERCISE DURING PREGNANCY:

Reduction of pregnancy symptoms such as back ache, constipation, varicose veins and leg cramps.
A faster post natal recovery.
Possible control of excess weight gain.
Enhanced psychological well being.
Better circulation.
Improved circulation.
Improved sleep patterns.
Enhanced self image and confidence.
Increased body awareness.
May have some effect on mother’s ability to cope with labour and birth.

IMPLICATIONS OF EXERCISE DURING PREGNANCY:

Reduction in blood flow to uterus.
Risk of muscular injury.
Risk of maternal and fetal hypoglycaemia as long periods of aerobic activity may reduce blood glucose.
Joint instability due to hormone relaxin effecting the ligaments and soft muscle tissue.
Isometric work should be kept ro a minimum due to its effect on blood pressure.

EXERCISE GUIDELINES AND TIPS:

Pay particular attention to posture.
Do not exceed 70% max heart rate.
Gradual increase & decrease in intensity.
Keep well hydrated throughout.
Adequate calorie intake.
Max 3 sessions per week (listen to your body – don’t over do it).
Wear an adequate sports bra for support.
Wear good sports shoes with lateral support.
Remember this is not time to increase your fitness levels, simply maintain them.
Eat light carbohydrate snacks 2hrs prior to a workout to prevent dizziness.
Perform pelvic floor exercises 3times per day.
Drink plenty of fluids throughout the day.
Maintain good posture to prevent lower back pain.
Remember all pregnancies are different, your energy levels and health will vary day to day.
Listen to your body… if you feel uncomfortable… STOP.
Ensure you inform your instructor of any changes throughout your pregnancy.