ANTE AND POST NATAL EXERCISE

| 01/07/2016 | 0 Comments More

Pregnancy-Exercise1ANTE AND POST NATAL EXERCISE

THE THREE TRIMESTERS:

Pregnancy is divided up into 3month stages called trimesters (12-13weeks).  Each trimester is distinctly different as regards the development of you and your baby.

  • 1st Trimester (0-12weeks)
  • 2nd Trimester (12-25weeks)
  • 3rd Trimester (25-42weeks)

 

1st Trimester:

Week 1:

  • Date of last period
  • Placenta begins developing
  • Missed period

Week 6:

  • Brain and major organs formed
  • Pregnancy test
  • Eyes formed
  • Muscles developing
  • Ear structure forming
  • Foetus moving

Week 12:

  • Toes and fingers formed

 

2nd Trimester:

Week 14:

  • Sex identifiable
  • Mother feels fetus moving
  • Heartbeat audible
  • Scalp hair forming

Week 21:

  • Vernix forming

Week 28:

  • Fetus able to hiccup

 

3rd Trimester:

Week 29:

  • Fat layers forming
  • Organs begin maturing

Week 34:

  • Kindneys mature
  • Lungs mature

Week 40:

  • Due date

Week 42:

 

BENEFITS OF EXERCISE DURING PREGNANCY:

  • Reduction of pregnancy symptoms such as back ache, constipation, varicose veins and leg cramps.
  • A faster post natal recovery.
  • Possible control of excess weight gain.
  • Enhanced psychological well being.
  • Better circulation.
  • Improved circulation.
  • Improved sleep patterns.
  • Enhanced self image and confidence.
  • Increased body awareness.
  • May have some effect on mother’s ability to cope with labour and birth.

IMPLICATIONS OF EXERCISE DURING PREGNANCY:

  • Reduction in blood flow to uterus.
  • Risk of muscular injury.
  • Risk of maternal and fetal hypoglycaemia as long periods of aerobic activity may reduce blood glucose.
  • Joint instability due to hormone relaxin effecting the ligaments and soft muscle tissue.
  • Isometric work should be kept ro a minimum due to its effect on blood pressure.

EXERCISE GUIDELINES AND TIPS:

  • Pay particular attention to posture.
  • Do not exceed 70% max heart rate.
  • Gradual increase & decrease in intensity.
  • Keep well hydrated throughout.
  • Adequate calorie intake.
  • Max 3 sessions per week (listen to your body – don’t over do it).
  • Wear an adequate sports bra for support.
  • Wear good sports shoes with lateral support.
  • Remember this is not time to increase your fitness levels, simply maintain them.
  • Eat light carbohydrate snacks 2hrs prior to a workout to prevent dizziness.
  • Perform pelvic floor exercises 3times per day.
  • Drink plenty of fluids throughout the day.
  • Maintain good posture to prevent lower back pain.
  • Remember all pregnancies are different, your energy levels and health will vary day to day.
  • Listen to your body…  if you feel uncomfortable…  STOP.
  • Ensure you inform your instructor of any changes throughout your pregnancy.

Tags: , , , , ,

Category: Health News, Womens Health & Fitness

Leave a Reply