Top tips for training while pregnant

As a Journalist, I get to talk to some really interesting experts so I had to share these pregnancy  tips for training while pregnant from Hugh Hanley, National Personal Training Manager at Virgin Active. 
I’ve been a member of Virgin Active for over 10 years now, I love their Bromley gym, which is literally minutes from my house. I got so much support when working out there whilst pregnant. The personal trainers were always encouraging and telling me I looked fab, even though I felt like a whale.
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I can’t stress how glad I am that I stayed active throughout my whole pregnancy, and would definately do it again if I ever had another child. It made more energetic, happier and often put a stop to my morning sickness. It stopped me piling on unnecessary weight too! 

Here are some top tips from Hugh, which should help you to exercise safely when you’re expecting….

·         Drink plenty of fluids, before, during and after any exercise, and avoid overheating. Be sure to always warm-up and cool down

·         Wear loose fitting clothing, and comfortable non slip supportive shoes.

·         Keep your heart rate under 140 beats per minute

·         Past the first trimester, avoid exercising flat on your back – the weight of your uterus reduces the blood and oxygen flow to your baby.

·         During aerobic exercise, you will find that you have less oxygen available, so lower the intensity of your normal routine.

·         Your metabolism speeds up during pregnancy, so remember to eat a well-balanced diet.

·         Your body produces a hormone called relaxin during pregnancy. This hormone softens joints and ligaments to make the birth process easier, so be careful not to overextend joints that may result in injury

·         Do pelvic floor exercises every day and you’ll help keep your back and spine strong, flatten your tummy post birth, and alleviate the problems with bladder and bowel control that are common after childbirth. 

“Lastly make sure you listen to your body and if at any time during exercise you feel extremely fatigued, faint, dizzy, lightheaded or clammy, stop exercising and cool down,” says Hugh.
“The key tip here is that you need to listen to your body and based on what your body’s telling you, figure out a level of activity that works for you.”

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