![]() You can also do simple weight-training programs at home with exercises that use your body weight. (It's easy to find prenatal resistance band workout tutorials online.) Many women find that resistance bands – elastic bands that help you stretch against your own body weight – are a convenient, space-saving, and inexpensive way to strengthen muscles. If you'd like to have your own set of free weights at home, you may want to consider purchasing a few different sizes so you can work up to heavier weights as you get stronger. Resistance-training machines are great because they let you increase weight gradually over multiple sessions. There are several ways to weight train that moms-to-be can consider:įree weights (such as dumbbells and kettlebells) and resistance-training machines are both classic options. There are some situations where lifting weights may not be the best fit for you, including:ĭifferent types of pregnancy weight training What to know before starting any pregnancy weight lifting routineĮven if you strength trained before you got pregnant, it’s still important to talk to your healthcare provider before you begin any pregnancy weight-training routine. One long-term study showed that children born to women who lifted weights three to five times per week during pregnancy had more lean body mass and were longer than children born to women who didn’t lift weights. It can lead to shorter labor and lower your chance of a c-section d elivery.Īlso, you may not be the only one seeing benefits: Research shows that resistance training (which can include weight lifting) may help with your baby’s fetal development.(One study has suggested that resistance training can reduce the need for insulin therapy.) It may lower the risk of gestational diabetes.It boosts body image, which can be challenging during pregnancy.It can improve your mood, potentially helping combat hormone-induced pregnancy mood swings and alleviating pregnancy stress.It can keep your pregnancy weight gain within a healthy range for your body.It helps build stamina, which comes in handy during labor and delivery.It strengthens your abdominal and back muscles, helping prevent the lower back pain that's common during pregnancy. ![]() doi:10.2147/IBPC.The benefits of weight lifting during pregnancyĪs long as you have the green light from your doctor, lifting weights while pregnant offers many advantages – and is a great way to stay fit. Exercise as a tool for hypertension and resistant hypertension management: current insights. Lopes S, Mesquita-bastos J, Alves AJ, Ribeiro F. Body image: A Handbook of Science, Practice, and Prevention. Resistance training among young athletes: safety, efficacy and injury prevention effects. Exercise interventions and patient beliefs for people with hip, knee or hip and knee osteoarthritis: a mixed methods review. How to convince your female clients that strength training is the key to losing weight and toning up. October 2015.Īmerican Council on Exercise. The role of metabolism in reaching your goals and improving your fitness.
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