Our Surrey personal trainers specialise in pregnancy and post-natal exercise. Here we share our 10 top tips for staying healthy during the physiologically challenging time
Specialist Pregnancy & Post-Natal Exercise
1. DO some form of exercise at least 4-5 times per week (depending on your trimester and fitness level), aiming to build up 30-60 minute of moderate physical activity, if there are no medical complications.
2. Mix up your activities: DO strength training one day and aerobic/cardio training the next, as it will give your muscles time to recover between workouts.
3. Plan rest days into your pregnancy and post-natal exercise program and allow adequate rest periods not only between each workouts but also within your workout (i.e. between sets), to avoid fatigue!
4. Now is NOT the time to push yourself! Adjust your daily activity or exercise based on how you feel that day. You can always modify your workout by changing the total time or number of repetitions, the weight range and speed and the numbers of your training days per week.
5. Stay hydrated. Drink 2 litres of water each day and drink an extra 250ml of water for every 20 minutes of aerobic activity. Be sure you drink before and after your workout.
6. WATCH YOUR DIET: Pregnant women typically are told to consume an additional 300 calories per hour of exercise, however this has been found to be excessive. DO watch your calories in – food and drink consumed daily vs. calories out calories burned out throughout your daily activities/exercise.
7. Plan ALL shopping and cooking meals. DO choose nutrient-rich foods, i.e. unprocessed and fresh. These will contain a much higher content of vitamins and minerals that are vital for not only your health but also your baby’s development.
8. AVOID WHERE POSSIBLE: takeaways, red meat, biscuits, cakes, fizzy drinks including ‘Diet/Light and 0% Sugar’ varieties (don’t let marketing fool you with the promise of low or no sugar, as the drink can be packed with much more armful ingredients, such as Aspartame (well-researched and linked to harmful diseases).
9. Eliminate Processed Food
10. Eliminate Alcohol
Our personal trainers are available for specialist pregnancy and post-natal exercise throughout Surrey, in the comfort of your own home.
