Exercise at least 30 mins each day: Cardio will become more challenging but even movement at a slower pace is better than none at all. Strength based exercises tend to be more manageable and are just as important, so don’t skip the weights! No matter how hard it is to get started, remember that you’ll always feel better after working out. You are preparing your body for the biggest physical challenge of your life - train for it.
Don’t start a new routine: While exercise each day is important, now is NOT the time to start an intense new fitness routine. Be consistent with whatever your fitness habits were prior to getting pregnant. If snatches, swings and box jumps were an integral part of your workout then there’s no reason you can’t continue to do them as long as you feel comfortable. However, if you’ve never even heard of those exercises then now is not the time to attempt them.
Properly fuel your body: As much as we love to think we are “eating for two” that isn’t quite the case. Your daily calorie intake will probably increase about 200-500 calories a day depending on your trimester and starting weight...that’s not that much! Plan for smaller snacks and meals throughout the day to help maintain your energy levels and this will prepare your body for your fitness routine. Most importantly, drink plenty of water!
Core training: It’s time to think of your core as more than that desired 6 pack. Pelvic floor, transverse abdominis, and balance should be your new focus. Strengthening your pelvic floor will help with a speedy recovery post delivery and a strong transverse will aid in reducing low back pain as your belly grows. Developing and maintaining balancing skills will also help as you grow larger and your center of gravity is thrown off by the little one.
Listen to your body: Ultimately, you’re growing a human and that’s hard work! Make sure you take time to rest when your body needs it. Maybe that means you need to take additional recovery days between workouts or some workouts just aren’t your best effort...that’s okay! Take it one day at a time, get your rest and hop back on board as soon as you feel ready.
Staying active during pregnancy will make you less likely to experience pregnancy aches & pains AND you will have more energy throughout the day. Your little one will also benefit as developing babies of prenatal exercisers have more efficient hearts than those of non-exercisers.
If you'd like to connect with Theresa, email info@enrgifitness.com.