Exercise During first trimester, you will notice many changes. Your weight
gain will probably be minimal, but your hormones will be in full effect!
This is a good time to sit down and write a list of goals or things you
would like to accomplish during your pregnancy. You may also want to
consider keeping a journal to look back at and/or share with your child in the
Exercise During Pregnancy First Trimester expectation
You will most likely see a drop in energy level, along with breast tenderness and
back pain, but you should be able to maintain your center of balance and weight
gain should be minimal.
It is important to listen to your body and take the necessary precautions against possible injury during a workout, based on your fitness level at the start of your pregnancy. Your fitness level is determined by exercise experience, heart rate, and strength.
Keeping a regular workout schedule is key to your success with this fitness
routine. You must work out at least twice a week and maybe up to seven days a
week depending on your fitness level.
Also, make sure you have a good combination of both strength and aerobic exercise in your routine. Ideally, you should aim for a minimum of two days a week of strength training plus a minimum of one day a week of aerobic training.
Due to the production of relaxin, remember to cease heavy weight training. Use
three- to twelve-pound weights on upper body exercises and less than twenty pounds
on lower body exercises as well as exercise bands, a physio ball, and your own body weight from this point on.
Do not overdo it, just focus on keeping you and your baby healthy! In your first trimester, your caloric intake can increase by around 300 calories a day if you are going to work out during your pregnancy.
This should include an increase in vitamins, water, protein, and complex carbohydrates. Make sure you are getting your nutrients as outlined in chapter two.
Making Adjustments before your Pregnancy Workouts
Remember that your core temperature should not exceed 102 degrees Fahrenheit.
This is especially important during the first trimester because elevation beyond
that temperature can cause an increase in the risk of certain birth defects. Make
sure your workout is weather-friendly.
If it is too hot outside, consider moving your workout to a shady spot or indoors. Also, be sure your workout area is well ventilated and cool.
As we said before, you will probably notice a significant change in your energy
level, which can truly affect your workout. Therefore, we recommend the Ten-Minute
Energy Test to determine whether you are able to complete our suggested workout.
Ten Minutes Energy Test
Find a comfortable, quiet place to lie down for approximately ten minutes. If you do not find yourself struggling to stay awake, you should begin your workout.
Some days you may be too fatigued to exercise at all, but it is important to get at least 2-3 days a week of the beginner or advanced workout.
If you pass the Ten-Minute Energy Test, proceed to your workout. Your body
will let you know your level of fatigue, so listen to it!
- During your workout, you should be able to carry on a two-sentence conversation comfortably. If you are unable to do this, then you need to slow down or decrease your intensity
- Be sure to keep an eye on your heart rate after each set or before you move on to your next exercise.
Common problems During Pregnancy Exercises
Morning sickness is a very common problem in your first trimester. It will affect
many of you, and there isn’t much that can be done about it. Morning sickness can
be caused by a drop in your blood sugar level, so try to eat four to six small meals
throughout the day. This is especially important before and after your workout.
Many of you will experience morning sickness in one form or another. This should pass as you progress to your second trimester, but there are some things that may help you through it now. Ginger helps calm the stomach. Yes, gingersnaps have ginger in them! You can also try ginger tea.
Lower back pain is also an issue in this trimester and throughout your pregnancy. Again, there is not much that can be done about this except to make sure you have good posture and begin lower-back-strengthening exercises.
You will probably experience some major mood swings. This is due to an
increase in hormone levels.
Rest, eat right, and socialize. Being around other pregnant women may help you feel more at ease with what’s going on in your life.
Remember always drink plenty of fluids, eat right, and get lots of rest!
About your Pregnancy Workout Routine
Take note that the exercises do not state a specific dumbbell weight you should use. This is because everyone is going to be at a different skill level. You should determine your own skill level. Start small and work your way up, or ask a certified fitness professional.
You will notice on the first, second, and third trimester workout posters that there are three strength training days and one cardio day (“cardio” refers to your aerobic workout).
The third strength training day is optional and you may repeat a day to add a fourth strength training day if your fitness level allows. Remember, it is important to get at least one aerobic workout done per week in addition to your strength training, so plan your workouts wisely
- If you have a regular exercise routine, you can start with the Delivering Fitness
advanced workout and continue at the same fitness level with mild modifications.
- If you are just beginning your fitness routine, start with the lowest level of the
Delivering Fitness beginner workout and progress as your fitness level increases.
Exercise benefits during pregnancy
|1. Lower risk of developing gestational diabetes|
2. Weight control
3. Reduced postpartum depression
4. Less water retention
5. Larger placenta and more nutrients for your baby
6. Decreased likelihood of varicose veins
7. Less likely to require a caesarian delivery
8. More rapid return to pre-pregnancy weight
9. Leaner children up to 5 years after delivery
10. Increased fitness for delivery & for toting around your new baby stroller and diaper bag
Modifications include lowering or raising the amount of weight or the number
of repetitions for any exercise. You can lower or raise the reps by three to five reps per set and you can lower or raise the weight to the next smaller or larger size.
As with all exercise routines, check with your physician before beginning this routine. Here is Exercise During Pregnancy First Trimester!