When a woman practising sport gets pregnant, she often wonders if she can continue doing physical exercise in such a delicate phase, driven also by the desire to maintain, within certain limits, a physiologically acceptable weight. A weight gain of about 10-12 kg during the whole pregnancy is considered physiological. The greatest weight gain takes place around the third month and tends then to slow down.
The weight variations are above all:
- Increase in weight due to the presence of the foetus (about 3.5 kg when the foetus is complete)
- Increase in weight due to the placenta, amniotic liquid, etc. (about 2 kg)
- Increase in weight due to the breasts (about 1 kg)
- Increase in weight due to water retention and fat accumulation (4-5 kg)
Those who exercise during pregnancy, manage on average to cut the fat accumulation down by 2-4 kg.
SUPPLEMENTS TO TAKE DURING PREGNANCY
- Folic acid: Its lack in the first 6 weeks of pregnancy is connected to an increased percentage of malformations of the central nervous system, among which spina bifida. Supplementing the folic acid during this first period, guarantees a reduction of 75% in these problems.
- Vitamin K: Its supplementation aims at a correct level of prothrombin in the baby, preventing haemorrhages.
- Iron: A pregnant woman needs 600mg of iron, the foetus about 400mg (leading to blood formation). In view of the meagre iron reserves in the body (ca. 100mg, this need can only be satisfied by supplementation.
- Resistance work of moderate intensity (range of 15-20 reps x 1-3 series)
- Moderate aerobic work
- Reinforcement of abdominal muscles (up to the 3rd month)
- Reinforcement of the pelvic floor (Kegel exercises)
- Isotonic machines supporting the back
THE PREGNANT WOMAN'S EXERCISE SHEET
A program divided into 4 days, including two aerobic training sessions, two sessions with overloads and a specific program to reinforce the pelvic floor. Starting from the current sheet, it is possible to progressively reduce its intensity, going from a medium-low to a medium-high range of repetitions, possibly working in buffer (the volume will be the parameter on which to base progression, since high intensity is not recommended during this period). As to the overload sessions, I recommend the classical A/B split (push-pull or upper-lower) with regard to mono-frequency, or a simple full body to be repeated twice a week for multi-frequency lovers. For the remaining two sessions I propose a LISS cardio workout lasting 30/40 minutes at 70% of maximum heart rate, alternating various stations, with the addition at the beginning or end of the session of exercises for pelvic reinforcement (Kegel exercise).
WHEN DO I HAVE TO STOP TRAINING?
Training must be stopped if one or more of these symptoms occur. A list of the most important symptoms follows, to be used as a guideline during training:
- Chest, abdomen or pelvis pain
- Fainting sensation and common hypoglycaemia symptoms
- Start of typical period cramps
- Extreme temperatures
- Loss of blood or other fluids
Mattia Lorenzini - Personal trainer, sports nutrition expert and creator of the educational project CorporeSano - Food & Training System
Our book: https://corporesanofitness.com/extremebulk-ebook/
Our facebook page: https://www.facebook.com/ptcorporesano/