Strength Training
Weight training can definitely have some benefits as part of a regular exercise plan. It can help strengthen and tone muscles as well as build stamina. However, women who were not participating in a strength-training program before pregnancy are usually not advised to start during pregnancy. Strength training is definitely not advisable for all pregnant women and should be discussed with your doctor before you begin.
When using weights, it is important to use slow, controlled movements to help avoid injury to loosened joints and ligaments. Machines are generally preferred to free weights during pregnancy because they are more easily controlled. It is advisable to work with lighter weights than you might normally use and to compensate for the lower weight by doing more repetitions. It is important to breathe normally during strength training and avoid holding your breath so your baby continues to receive optimal amounts of oxygen. As with any exercise at this time, discontinue any strength exercise that causes pain or discomfort.
Fact: Avoid exercising the same muscles for two days in a row. Your muscles need time to recover. To see results, you only need to perform strengthtraining exercises for thirty minutes two to three days per week.
Starting with your second trimester, you should avoid lifting weights while standing. Blood can pool in your legs and cause you to feel lightheaded or dizzy. You should always avoid lying on a bench to lift weights or being in a position that leaves your abdominal area vulnerable to a falling weight. Most important, it is best to exercise safely, to use common sense if weight-training during pregnancy, and to discuss your program with your doctor before you begin.