Pregnancy is a time when you’re told there’s lots you can’t do – but when it comes to exercise, you’re advised to keep it up If you’re someone who does regular exercise, then a little thing like being in the third trimester of your pregnancy, as the Duchess of Sussex is, isn’t going to stop you. Not only can it be essential for your own mental and physical health, but studies show that it’s good for the baby, too. We know that the Duchess previously had a punishing exercise regime including weekly six-mile runs, “Megaformer” Pilates sessions (a terrifying-looking machine that the former Ms Markle credited with “transforming” her body), vinyasa yoga and personal training sessions. Now she’s in the Firm it's likely that she'll talk less about her workouts – but it’s a fair guess that she hasn’t given up exercise entirely now she’s pregnant. In fact, she told a well-wisher in Australia that she had been up at 4.30am doing yoga. Like her, I continued to work out while I was pregnant with my daughter just over two years ago. I was even in the gym on my due date – well, what else was I going to do? Jessica Salter gets a workout in... on her due date Although science supported my decision to keep up exercising – the American College of Obstetricians and Gynaecologists (ACOG) actually recommends that pregnant women aim for 20-30 minutes of “moderate intensity exercise, including running and weight training, most days of the week – I found finding classes that would let me exercise more of a challenge. Now, two years on, there’s a myriad of pre-natal classes available, both in gyms and online. The message is clear: while pregnant women are often told what they can’t do, actually, when it comes to exercise, there’s a lot they can. Resistance training can help ease pregnancy discomforts, including fatigue, nausea and insomnia, according to researchers at the University of Gothenburg; a separate study found that women who exercised were less likely to develop gestational diabetes; while pregnant women who exercise at a moderate intensity three times a week halved the risk of their babies being born with a high birth weight, according to scientists at the University of Granada. The old adage of resting for nine months is no longer the best option for most women. In fact, the ACOG say that even pregnant women who don’t normally exercise would benefit from starting slowly on a gentle regime. But for those – like the Duchess – who are used to an endorphin-fuelled, sweat drenched work-out, what can you keep doing in your third trimester and how far can you push it? We ask four pre-natal personal trainers – three of whom are pregnant themselves – for advice. Weights “Pregnancy is not easy on the body and it is important that you stay strong to adapt to all the changes coming your way,” Charlie Launder, founder of the pre and post natal PT specialists, Bumps & Burpees, says. “Not only will your bump grow, your centre of balance will change, your ligaments will soften and you will be carrying some extra pounds. "Using weights is a very effective way to increase your strength and make sure that your body is able to cope with all these changes and prevent the aches and pains that so often accompany pregnancy.” She says that there are some things pregnant women – especially those in their third trimester – need to be aware of. “Always make sure to lift a weight that you can do 8-10 reps with comfortably, and check that you are performing each exercise with the correct form. There are adaptations that you will need to make as your bump grows to take the pressure off the abdominals and to make way for your growing bump so seek advice from a professional if you are unsure of these. Give yourself plenty of water breaks, and make sure you can keep up a conversation to check you are at the correct intensity.” Launder’s e-book has exercises that are safe for pre and post-natal women to follow (£14.99; bumpsandburpees.com) View this post on Instagram �� Dumbbell Quickie ���� . . If you’re stuck indoors with the little ones this week, don’t use it as an excuse to sit on your �� all day. Give this a go - this workout requires dumbbells, but can be of any weight that is right for you! Repeat the circuit 5 times on its own or try it 3 times pared with one of our other circuits 3 times for a bigger workout! . . �� x20 single arm shoulder press . �� x15 goblet squats . �� x10 Round the worlds . �� x10 Burpee deadlifts* . . ⚠️ *Please note that if you are newly post natal we strongly advise that you avoid BURPEES until your core is stronger and any diastasis is closed ... and even then build it up by stepping back into the plank rather than jump! Please be sensible. @thegeorgiaedit has eased into them and is now strong enough. If you are heavily pregnant avoid these burpees but the rest of the circuit is great for you! ⚠️ . . thismumcan postnatalfitness homeworkout dumbbells strong mumswholift fullbody fitmum strongmums A post shared by Bumps & Burpees (@bumpsandburpees) on Jan 14, 2019 at 11:58am PST Yoga “Yoga in pregnancy strengthens parts of the body that you use to give birth as well as relieving common aches and pains,” says Libby Stevenson, a MY:METHOD yoga teacher with a pre-natal specialism. She recommends Warrior I, II and malasana to open the hips, the mountain pose to maintain proper posture, and cat/cow or child’s pose to help relieve lower back pain. Pregnant women should avoid inversions, including downward dog, she says. In addition, Stevenson says that yogic breathing and meditation can help women. “For many pregnant women, pregnancy can be a time of confusion and anxiety. The breathing practices in pregnancy yoga slow down and extend the exhalation, which switches off the autonomic nervous system – the fight flight freeze response – and switch on the parasympathetic nervous system – the rest and digest response. "These breathing techniques can be used while giving birth to reduce pain or at any time when you feel overwhelmed or stressed.” Pilates Pilates is a great exercise to take up or continue while pregnant as it’s low impact and safe for all trimesters. “Pilates focuses on posture, strength and flexibility, all areas that suffer, or adapt, during pregnancy,” says Hollie Grant, founder of Pilates PT Method and 29 weeks pregnant herself. “As a pregnant woman’s bump grows, her centre of gravity shifts massively, which can cause changes to the spine which can lead to back pain.” Pilates works to stablise joints – for example hips – that have been affected by the hormone relaxin, released during pregnancy. It’s also an option for those who suffer from Pelvic Girdle Pain. “Personally, I have found Pilates during pregnancy a lifesaver,” she says. “It has meant I have stayed in touch with how my body feels, how it is changing, any aches or pains I have noticed and helped to make sure that my posture does not change excessively despite having a very big bump. The skills you learn in Pilates can be used during labour (such as the awareness and use of breath) and is perfectly safe if taught by a qualified pre/post-natal Pilates instructor.” View this post on Instagram C O N F U S E D ? . �� January comes but once a year and my god it’s an absolute headf*** for most people. Go on a diet. Don’t go on a diet. New Year New You. New Year Old You. Move more. Stretch more. Meditate more. ARGGGHHH what the chuff is the right answer? . ���� As a PT I both love and hate this time of year. It’s amazing getting to meet new clients and hear their goals and values, but I also see how aggressive and confusing the collective wellness message can get at this time of year. If you work in the fitness industry now is the time to be honest about what you offer, don’t claim to be part of an approach you aren’t. If you’re weight-loss based fine, own it, but if like us you’re not you too should be honest. . �� As much as January is a lovely time for a fresh start, it’s not the ONLY time you can improve your health. Don’t panic if you aren’t doing veganuary/dry January this month. You can start anything tomorrow, as long as it’s your choice and it’s an informed choice (not because Tracy down the pubs doing it). . ���� And please keep your BS detectors to hand. Are you being sold the dream only to realise it’s a nightmare (diet pills, slim-fast, juice cleanses). Is someone claiming they are non-diet yet giving you food plans and rules? Often the simplest answer is the right one (bit more veg, bit less alcohol, bit more exercise, bit less partying). It might not be the sexiest, most advertised, “quickest” method of improving your health but it’s the safest, most researched, most effective one in my eyes. A post shared by Hollie Grant (@thepilatespt) on Jan 6, 2019 at 10:51pm PST HIIT High Intensity fitness is still trending in the fitness world, thanks to its fat-burning properties. Personal trainer Kelly Bedford, founder of Fitness Fox London, and 24 weeks pregnant herself, says that pregnant women can keep up their HIIT sessions during your third trimester, but cautions, “it may look a lot different from your pre-pregnancy interval sessions.” She advises against high impact exercises, like jumps or burpees, and instead, using “compound strength moves using big muscle groups to increase the heart rate and get the blood pumping.” Some exercises will need modification to allow for a large bump. “Press ups performed on an incline are more comfortable and put less downward pressure on the belly,” she says. Bedford recommends supersets that alternate different body parts, for instance squats then incline press ups. She also says that you need to pay attention to your body and allow more rest, but, “I’ve loved keeping moving throughout though and plan to without albeit modifying as a go until the day I give birth.” View this post on Instagram Filming practice pre class for my HIIT Club! Still moving .....just!! Come & join us on Wed 0630-0700 ��️♀️ @thespaceeast hiit halfhour fitness sweat smile repeat A post shared by Fitness Fox (@fitnessfoxlondon) on Jan 21, 2019 at 1:50am PST
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