Pre-Natal Training: Benefits and Training Guide
About the Author
Calibrate Studios
Calibrate Studios is a boutique training space located in Central that offers Pre- and Post-Natal personal training and small group classes. All sessions are led by fully certified pre-/post-natal trainers, 2 of whom have had children themselves and 1 of whom is currently pregnant!
The trainers at Calibrate stay up to date with the latest in pre-/post-natal training research and work very closely with women’s health physios and pre-/post-natal chiropractors to ensure a holistic and fully personalised session is delivered.
Other than being more empathetic, sensitive and caring, one of the greatest gifts of being a woman is motherhood. As a woman, the pregnancy journey is a bittersweet one. We have to endure the morning sickness, extreme fatigue and stretch marks yetc. However, we also have the unique privilege to connect with our unborn child that no one else can.
Be Well will launch a series of articles on pregnancy. First up, we have Calibrate Studio to walk us through the Physical aspect of this beautiful journey.
It was not that long ago that people were told to stop all exercise and rest during pregnancy, now people are advised to participate in at least 150 minutes a week of moderate level exercise at all stages of pregnancy. It is further advised that this exercise is a mixture of both resistance (strength) training and aerobic (cardio) training. Why? For these benefits:
Helps with weight management, aerobic fitness, and strength maintenance
People who train during pregnancy are less likely to put on excess weight. In addition, you’ll retain more aerobic fitness (which is especially helpful in that last trimester!) and strength in general.
Reduces the risk of pregnancy/delivery complications
Recent studies have shown that people who trained during pregnancy reduced their risk of gestational diabetes, preeclampsia, and emergency c-sections, and reduced their likelihood of delivery complications.
Reduces the risk of post-natal complications and improves recovery
People who train during pregnancy are more likely to either reduce the risk of reduce the severity of common post-natal injuries or conditions like urinary incontinence and prolapse. Training during pregnancy will also help your post-natal recovery and help you meet the demands of post- natal life.
Eases back and pelvic pain and supports your joints.
During pregnancy your body will release a hormone called relaxin, this hormone acts to loosen your muscles, ligaments, and tendons to allow your body to expand. This causes joint laxity and instability which can cause back or pelvic/pubic pain or strain. Strength training can help stabilise joints and prevent associated injuries.
Fights insomnia
People who train during pregnancy are more likely to fall asleep faster, sleep more soundly, and sleep longer hours.
Boosts your mood and energy levels
The hormonal rollercoaster of pregnancy leads to some wonderful highs but also lethargy and some not so great lows. People who train during pregnancy report better moods, higher energy levels, and more positive mental health.
You’ll feel in control
With so many changes happening to your body that you can’t control it can be easy to start to feel a bit lost and helpless. Training can help make you feel like you’re back in the drivers seat, can help boost your confidence, and can be very empowering.
You’ll meet other expecting mums
“It takes a village” but sometimes it can be tough to find the village, prenatal group classes are a great way to meet other mums, share knowledge, empower one another, and build your village!
Training during pregnancy: Who is it for?
Anyone can participate in prenatal training, from complete beginners who have never been into a gym/done any training before to world class athletes. Pre-natal training is safe and advised as long as you engage appropriately.
The aim of pre-natal training is to improve then maintain strength, promote healthy weight gain, support the spine and core, reduce discomfort, improve range of motion, prepare for labour, and prepare for the demands of post-natal life.
Anatomy of Pregnancy and effect of exercise
A lot changes during pregnancy. Your body grows another organ, then it grows and supports another life. In order to make space for your growing child your body’s anatomy has to change significantly. Your body releases a hormone called relaxin to help support these changes. This hormone allows for the muscles, ligaments, and tendons to stretch to accommodate for the growing belly. Your pelvis will also slowly start to shift position to help provide a more optimal position for labour and birth.
Other anatomical changes during pregnancy:
• Increased joint mobility
• Change of centre of gravity
• Change in posture
• Increased Breast Size
• Widening pelvic joints
Training improves muscle strength and endurance which helps to improve movement, reduce stiffness, reduce lower back strain, improve breathing ability, reduce upper back strain, and improve balance.
Training by Trimester: First Trimester
This trimester is an emotional and physical roller coaster. Some people might breeze through this trimester, most will not. There is no right or wrong way to get through this trimester. This is your first introduction to learning to listen to your body.
Training
The weights you were once lifting will most likely have to drop. If you have never lifted before - start light and start easy.
Rules for training:
• Stay cool and hydrated
• Don’t overdo it
• Trust your instincts
• Manage your expectations - your body is prioritising another life at the moment - allow it to
and don’t force it to move the same way it used to.
Goals:
• Maintain strength or improve strength
• Improve core and floor connection
• Incorporate some cardio to improve heart function and efficiency
Training by Trimester: Second Trimester
Hello energy levels!
This is a great time for strength training as most people report improved energy levels and naturally feel stronger and more alive. At the same time, weight gain increases, breast size increases, and round ligament pain/other discomforts are also awaiting. These may pose challenges to workouts but will not prevent them.
Training
We start to avoid fully lying on your back about halfway through this trimester (at around the 20 week mark). This is because there are some indications (not proven but suspected) that lying on your back from around this stage starts to impact fetal/placental blood supply. Although it is not possible to definitively prove this, the guidelines and research behind when you can/cannot and even whether you can/cannot train or lie on your back are changing all the time and also change depending on who you speak to. Our advice: err on the side of caution and avoid it where possible, change your exercises so you’re lying at an incline instead of flat on your back.
Goals:
• Reduce/help prevent lower back and pelvic pain
• Improve mobility and explore range of motion
• Grow strength in different movements and ranges
• Continue building full body strength
• Slight shift towards more labour and post-natal focused strength
Modifications:
• Reduce the load and “leave some in the tank”. Still challenge yourself but you want to finish
a set and think “I could have squeezed another 2/3 reps”.
• Change the angle of exercises. Front-loaded exercises like planks and push ups get difficult because of the growing abdomen and inability to generate the same internal tension as before in order to “hold your core”. Aim for an incline of 30-45 degrees.
• Avoid lying flat on your back from around week 20. Aim for an incline of 30-45 degrees.
• Swap the crunches out
Training by Trimester: Third Trimester
Exciting time of change! Symptoms you’ve already experienced may intensify and new symptoms may appear. Your baby also starts growing exponentially which puts increased pressure in through your core and pelvic floor, energy levels tend to drop, breathing becomes more laboured as the baby grows and impacts your lungs’ ability to expand fully.
Lots of birth preparations start to happen now - more doctors visits, more nursery room prep, and maybe more social events. Training may start to take a back seat. Do what you can and remember to be kind to yourself.
Training
• Maintain activity levels as much as possible
• Keep movements varied
• May need to build in more rest and recovery time
• Focus more on mobility
Goals
• Maintain strength
• Prepare for labour
• Full relaxations of the pelvic floor muscles
• Continue to focus more on labour and post-natal strength
Modifications
• Avoid any movements that cause discomfort
• Reduce load as needed
Contraindications to exercise
There are some conditions that prevent strength training altogether, these conditions are always diagnosed by a doctor and mean you are not at all allowed to participate in strength training. If you aren’t sure if you have a condition that would prevent you from exercising - talk to your doctor.
If you are allowed to train but notice any of these following symptoms you must stop training and speak to your doctor before you continue:
• Vaginal bleeding or fluid leaking
• Feeling dizzy or faint
• Shortness of breath
• Chest Pain
• Headache
• Muscle weakness
• Contractions
• Calf pain/swelling
If you are allowed to train but notice any of these following symptoms it’s a sign the exercise needs to be modified to remove these symptoms.
• Leaking urine
• Heaviness in PF
• Doming or coning of abdominal wall.
Support Network
In addition to your OB and midwife it is also good to have a women’s health physiotherapist, pre-/ post-natal chiropractor, and mental health expert on hand. Take care of every aspect of your health!
At the end of the day, no matter your training history, if it’s safe for you to do so we do highly recommend training throughout your pregnancy. Your body, your mind, and your baby will thank you for it!
This article is not meant to provide any medical advice. Please reach out to your doctor if you have any health concerns.
