Exercising While Pregnant

Exercising While Pregnant: Make It Easier for The Both of You

Even though my mothers’ generation wasn’t encouraged to exercise during pregnancy, we are now 100% sure that physical exercise will help you with your delivery. Some women still might fear working out while pregnant, but I will try to convince you to leave your fears behind and do what's best for you and the baby. It might feel like the perfect time to relax, but that couldn't be further from reality.

The Benefits

If we meet the guidelines thought of by the leading organizations and experts, you will definitely enjoy some significant benefits in delivering your newborn.

One of the major benefits you might experience is shortened labor. One recent study by Ruben Barakat and his associates showed that women who did moderate exercise 3 times a week had shortened labor for up to 50 minutes! They also concluded that the group of women that exercised didn't need as much epidural compared to the group that wasn't exercising.

Gestational diabetes is a type of diabetes developed during pregnancy in women who don't already have diabetes. Somewhere from 2% to 10% of all US pregnancies are affected by it. Working out is a crucial tool in lowering the risk of developing it. This type of diabetes can lead to your baby being too large, having low blood sugar, being born early, and having a greater risk of developing type 2 diabetes later in life.

Women who exercised during pregnancy also had a lower risk of delivering macrosomic babies, which stands for bigger babies. Having a heavier baby can cause complications during delivery, which we all want to avoid.

It will also help you not gain excess weight, which can also lead to complications down the line.

Just like working out while not carrying, it will increase your mood, lower your blood pressure, and improve stamina.

How To Exercise?

Women that didn’t exercise before getting pregnant should take it easy. Low-intensity cardio and resistance training seem to be the way to go for them because that will probably be enough of a stimulus to get some benefits.

On the other hand, the more well-trained individuals and those used to lifting can go a bit harder in the gym.

According to the Canadian guidelines for exercise and pregnancy, these are the guidelines when it comes to intensity:

· Women under the age of 29:

Light intensity: 102-124 BPM

Moderate intensity: 125-146 BPM

High intensity: 147-169 BPM

· Women over the age of 30:

Light intensity: 101-120 BPM

Moderate intensity: 121-141 BPM

High intensity: 142-162 BPM

They say you should get at least 150 minutes of moderate-intensity physical activity per week.

You should avoid doing heavy core workouts as they may lead to diastasis. Exercises that stretch your abs aren’t a good idea during pregnancy.

When lifting weight, you should stick to somewhere around 70% of your 1RM and less. Your joints will be a bit looser than usual during pregnancy, and you’ll need to brace your core tightly for exercises that exceed that intensity, so it’s for the best not to go overboard. Instead, keep it a bit lighter, and you can go for higher reps.

Try doing your workouts after a meal to avoid low blood sugar during the training session.

The Canadian guideline also suggests you should do Kegel exercises daily. They will strengthen your pelvic floor, which can prevent urinary incontinence.

A Trimester-by-Trimester Guide for Working Out

Major modifications during the first trimester of your pregnancy usually aren't needed. You should try your best to avoid overheating and exercises like Olympic lifts and jumps.

During the second and third trimesters, you may want to avoid overhead movements. Ditch the overhead press for lateral raises and the lat pulldown for some variation of a row.

For years, it was recommended that it would be best to stay away from exercises where you’re laying on your back during these later stages of pregnancy. The thought being that it could obstruct uterus blood flow. In recent years, this has been contested.

In that last trimester, you may also want to avoid exercises like the deadlifts, bent-over row, and rows where you’re supported by your stomach because of the pressure that they create on your stomach.

Important Safety Precautions

It's crucial to avoid overheating during exercise, especially when the humidity is also high. So drink plenty of water and wear loose-fitting clothes.

Training at altitudes higher than 2500 meters should also be avoided.

Unless told differently by your doctor, you should avoid exercise altogether if you suffer from the following:

· Severe anemia

· Placenta previa after 26 weeks of gestation

· Preeclampsia

· Premature membrane rupture

· Cervical problems

· Heart or lung disease

· Extreme obesity

· Premature labor during the current pregnancy

· Persistent bleeding during the second and third semester

· Pregnancy at risk of preterm labor

· Poorly controlled hyperthyroidism

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Machines vs. Free Weights: A Comprehensive Look at Strength Training

February 10, 2025

The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !