Lee Archer, the owner of the Institute of Fitness Professionals has designed ‘Pop Fit’ for Virgin Active South Africa, an exercise programme for expectant and new mums. She debunks three myths when it comes to exercise during pregnancy.
Myth One:Resistance training may cause joint injury
It is true that pregnancy floods your system with Relaxin – a hormone that loosens ligaments to prepare your body for delivery. However a 2011 University of Georgia study found that a low to moderate intensity strength program is safe, even for fitness novices provided the mom has had the all-clear from the doctor.
Research has come a long way with exercise and pregnancy in the last two decades and we now know that we can do most physical activities when pregnant and that especially strength, resistance and functional training are beneficial for the mom-to-be during pregnancy and after the birth of her baby.
Training needs to be done under the supervision of a fitness professional who is qualified and knows how to modify and adapt the training programme for the mom-to-be according to her pregnancy stage.
Myth Two: Exercise results in a high core body temperature that might damage the embryo or developing foetus
Current medical science shows that well-hydrated, fit pregnant women in fact can moderate their core body temperature more than sedentary, non-pregnant women.
Having said this, pregnant women should still be careful to not increase core temperature too much during exercise. A qualified instructor will keep tabs on this. Exercising in a well-ventilated environment, with frequent breaks and hydration is important.
Myth Three: Exercise during pregnancy reduces the rate of oxygen and nutrient delivery to the developing foetus
It is the normal physiological response for the cardiac output and blood volume to increase when pregnant. In addition to this, the placenta develops in such a way that a constant stream of nutrients is transported through the placenta to the mom.
So, no wrapping yourself up in cotton wool?
“No” says Archer, “just remember to follow the guidelines for exercising while you are pregnant”:
- Regular exercise (3 to 5 times a week) is preferable to occasional activity.
- Swimming, stationary cycling and brisk walking are highly recommended.
- Exercise sessions should be preceded by a five minute period of muscle warm up, such as slow walking or stationary cycling at low resistance.
- Exercise should be done on a safe surface, such as a wooden floor or tightly carpeted surface to reduce the risk of injury.
- Moderate to intense aerobic activity should be limited to 15 to 20 minutes. Lower intensity activities may be conducted continuously over a longer period, but should not exceed 45 minutes.
- Care should be taken to rise from the floor gradually so as to avoid an abrupt drop in blood pressure and to continue some form of activity involving the legs for a brief period.
Exercise sessions should be followed by a brief cool down period of gradually declining activity that includes gentle stationary stretching. Stretches should not be taken to the maximum resistance
A pregnant woman should consume enough calories to meet the needs of her pregnancy (300 extra calories a day) as well as her exercise program. - Women should not try to lose weight by exercising during pregnancy.
- Exercises that require jumping, jarring motions or rapid changes in direction should be avoided.
- Avoid exercises that involve lying on your back after the 4th month (after the first trimester) as the pregnant uterus may compress the aorta and cause a decrease of blood flow to the foetus. The same goes for any exercises that notably compress the tummy area.
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