Reducing
the risk of osteoporosis means that you will be active with your child
reaches adolescence.
Increasing
joint stability is an important component of prenatal fitness
programs. The hormone relaxin
increases with pregnancy. While its purpose is to relax the pelvis for labor,
its systemic effect might cause instability. Strengthening the muscles
around the joint prevents injuries, and enhances stability.
Functional strength
training that uses different muscle groups simultaneously prepares you for the
multi tasking involved in motherhood.
A toned muscle has an elevated metabolic rate. While weight
loss during pregnancy is not an issue, strength training may prevent excessive
weight gain.
James F Clapp MD.
Discusses prenatal strength-training benefits in his book, Exercising
Through Your Pregnancy:
Regular, sustained, weight bearing exercise is the best
type of exercise for pregnant women because it clearly complements the
adaptations to pregnancy. However, the proper frequency, duration and intensity
will vary from woman to woman.
Many factors influence your frequency, duration and
intensity. Participation in a strength- training routine prior to pregnancy may
enable you to maintain that program, with some modifications, for most of your
pregnancy. Inactive women should seek their doctor’s advice.
Breathing Lessons
Using your breath to find the transverse abdominal muscle
enhances strength training efficiency. Your labor coach will tell you,
breathing is important during labor.
Strength training coaches advise us to “exhale on
exertion.” The exertion phase of a
movement is called concentric contraction. The muscle shortens as it goes
through the movement cycle. During this
phase, exhaling on movement initiation enhances form.
Inhale
in preparation for the movement
Exhale
as you move, “hugging the baby with your belly”
The return phase of a strength training exercise is called
eccentric contraction. The muscle lengthens with contraction. Maintaining good
form during this phase doubles the exercise benefits. Practice your Kegels
during eccentric movement. In most cases, you would inhale on this movement.
You can imagine that your inhalation draws the pelvic floor muscles upward like
a hammock.