Stay Safe Exercise Tips from the Professional

Pregnancy and exercise still has a stigma. Even in modern times people still view pregnant women as delicate petals, who should be cautious when lifting so much as a feather, never mind actually working up a sweat.

However there are a lot of pregnant ladies out there breaking the mould and continuing their passion for movement.

The rule of thumb is:

Here are 3 things as a pre and post-natal coach I look out for with my clients; signs, symptoms and preventions.

My main concerns for clients are dehydration, hyperthermia, and hypoglycaemia.

Dehydration, a lack of water. Important at the best of times but during pregnancy even more so. It can creep up with very little warning. Even then signs can be confused and mis-read. I like to use urine as a test and find this a reliable method of prevention. The darker your urine is the less hydrated you are. During pregnancy you want to try and keep it as close to clear as possible.

Hyperthermia, when the body over-heats. This is a greater concern during the first trimester when the foetus has trouble regulating temperature. Training mums can easily over-heat and in those early weeks the foetus will struggle to regulate temperature.

There are different forms of hyperthermia but the three types most common for a pregnant exerciser to watch out for are heat cramps, heat exhaustion and heat syncope.

Heat exhaustion is where the body is starting to over heat possibly from exercising. Watch out for cold clammy skin. You could feel one or all of; giddy, thirsty, nauseated, weak and sweating profusely. (Be cautious using sweat as a measure. I sweated buckets while pregnant with no sign of heat exhaustion)

 

Heat cramps are a painful muscle spasm in the arms legs or abdomen, usually after strenuous exercise or activity. Heat cramps are usually a lack of salt in the body.

 

Heat syncope is a sudden dizziness experienced after exercising in heat.The pulse is weak but the heart rate is rapid. Body temperature is normal. Skin is pale and sweaty but cool and moist to touch

If you find yourself suffering from hyperthermia you must;

Hypoglycaemia, low blood sugar. A concern for a general population but during pregnancy the change in blood pressure and increased blood volume makes you more sensitive to hypoglycaemia.

You may feel light headed or unsteady on your feet. Taking a quick look back at when you last ate or snacked should help distinguish hypoglycemia from a possibly more serious sign on the below list Ensure that meals are regular and keeping snacks readily at hand post-workout should ensure you keep this at bay.

 

Being practical with your training, scale moves and intensity and respond to the signals your body sends will help to keep you and your baby safe.

 

If any of the below symptoms occur you need to stop, cool down and replenish food and water;.

I would also advise you check out your symptoms with your doctor as it could be an early warning sign.

Ps. Thats me in the photo, around 8 months pregnant.

Ladies I hope you find this helpful. If you have any further questions regarding pre or post-natal fitness email me directly @ sally@crossfitlondonuk.com
Alternatively you can find me in the East London area in the gym or at a toddler group.