Forty Weeks of Fitness | With Chelsea

Resistance Training

Resistance training involves placing additional weight on the body in order to maintain or increase muscular function and strength. This additional weight may be the result of using your body's own weight, gravity, an elastic tube, hand weights or machines. The benefits of resistance training for women include increased muscular strength and endurance, lean muscle tissue (helps maintain an efficient metabolism), and bone density. Now what does all of this really mean to you? Increased muscular strength and endurance will allow you to perform daily tasks, from lifting your suitcase into the overhead bin of an airplane to carrying your newborn around town in a car seat. Your strong muscles will empower you to move freely without being dependent on someone else. Oh, and have you thought about how great it will make you look? Increasing your lean muscle mass will give your body a more toned and sculpted appearance. Does osteoporosis run in your family? Beat genetics by adding resistance training as part of your weekly workout routine. Exerting extra pressure on your bones creates micro tears; when the body repairs these tears, the density of your bones increase. Look better, feel great!

Baseline Rules

• Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.



• Wear appropriate shoes and clothing (layers work great to avoid overheating).



• Monitor your breathing rate and adjust your intensity accordingly.



• Take frequent water breaks to stay hydrated.



• Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.



• Stretch!

If You Were Inactive Before Pregnancy...

It's never too late to add resistance training to your routine. In order to keep you safe and to enjoy all of the benefits of resistance training, it is crucial to learn and execute correct form. Not sure where to begin? Talk to the personal training director at your gym. Gyms will frequently offer one complimentary session with a personal trainer as part of your membership. Let the personal training director know that you are pregnant and seeking a trainer who specializes in prenatal strength and conditioning. The following five basic movements will create an effective workout to help you maintain proper posture as well as strong legs, arms, and core:

1. Lat pull down: Women frequently form rounded shoulders during pregnancy, which can lead to lower back pain. The lat pull down strengthens your back muscles (from mid spine to your tailbone) and will help fight the slouch by staying strong and reinforcing a healthy posture.



2. Row: The row also strengthens back muscles (the back of your shoulders and between your shoulder blades). This is another great exercise to avoid "pregnancy posture."



3. Squat: The squat mimics sitting into an imaginary chair and uses all of the muscles in your legs as well as many in your lower back and abdomen. Keeping your legs strong during your pregnancy will make it easier to keep moving as you carry additional weight. The squat is also very useful for many birthing positions.



4. Bicep curl: The bicep curl strengthens the anterior muscles of the upper arm which will prepare you for carrying your newborn.



5. Modified ball abdominal curl: The abdominal curl strengthens the long muscle that runs from your lower ribs to your pelvic bone. After the 20th week, try using an exercise ball to create an angle when doing crunches. Go slow and visualize hugging your baby with your abdominal muscles. Should you feel the need, wrap your hands or a towel around your midsection for additional support. Keeping your abs strong will help ease pressure from your back while you are carrying the extra weight during your pregnancy - and get you back into your favorite jeans soon after delivery!

If You Were Active for At Least Three Months Prior to Becoming Pregnant...

If you have been active, but are new to resistance training, please use the section titled "inactive before pregnancy" as your guide. However, if you understand correct form and lifting technique, here is a resistance training workout for you to try. No specific weight amount is included; so choose what feels comfortable each day, as your level of strength can change daily. Always stay in tune with your pregnant body's needs.

Full Body Workout

1. Warm-up: Walk, ride a stationary bike or use an elliptical trainer for 5 to 10 minutes.
2. Squat - 15 repetitions.
3. Alternating knee lifts while standing tall - 20 repetitions.
4. Cable row - 12 repetitions.
5. Dumbbell bicep curl - 12 repetitions.
6. Overhead shoulder press - 10 repetitions.
7. Tricep dips (using bench) - 15 repetitions.
8. Plank hold (top of a push up position) - 5 to 10 slow, deep breaths.
9. Cool down by walking for 5 minutes.
10. Stretch!

If You Have Always Been Active...

If resistance training has been part of your weekly regimen for years, keep it up! You will find it helpful to make a few slight modifications as your pregnancy progresses, but for the most part you will feel comfortable continuing your program. Are you looking for some variety? Try breaking up your usual sequence by adding cardio intervals. For your comfort, slight modifications might include:

1. Avoiding added weight on top of your shoulders.
2. After the 20th week, no lying flat on your back.
3. Using a decline position for abdominal work.
4. Being aware of the angle of your knees.
5. Using an upright bench to support your back during overhead exercises.