Pregnancy allows exercise for the body to stay in good condition. However, there are modifications for this delicate stage. It is important to have guidance from a female fitness trainer in Singapore.
Pre-Natal Exercise
During pregnancy, it is important to take care of the body. At the same time, the growing fetus in the womb is given protection. There are pre-natal exercises that can be done. However, before enrolling in a programme, the female personal trainer in Singapore has to know the past exercises done. There are physiological changes associated with pregnancy. It is for this reason that the pre-natal exercise also has modifications.
Before pregnancy, physical inactivity means that the pre-natal exercise has to begin at a low level. There is slow progress with the speed as the sessions go by. Every lady experiences a unique pregnancy. Depending on the female body, the exercise steps can be modified. The female fitness trainer in Singapore bears in mind the general health regularly. Sufficient rest is needed at this delicate time. There are signs of not good health.
Exercise is stopped when any of these signs is observed. Shortness of breath becomes more than the allowed volume. There is fainting, chest pain, vomiting, numbness, and vaginal bleeding. Also, there is back pain, leaking of amniotic fluid, headache, blurred vision, and unusual muscle weakness. After exercise, there is excess fatigue. There are abdominal cramps, contractions, and decrease in the baby’s movements.
The female personal trainer in Singapore advises that during pregnancy, moderate intensity of resistance training and aerobics is fine. Exercise intensity is monitored with a rating scale. Temperature for maternal core is not higher. Avoid stress on the musculoskeletal. The duration for the exercise has to be adequate. Prevent overheating and hypoglycaemia. Duration and intensity go together.
Prior to pregnancy, there are exercises that are deemed suitable. Warm-ups are done slowly with cooling down for circulation. Blood pooling is avoided. There is general strengthening with focus on the postural muscles and pelvic floor core. Changes are done for stationary and supine standing. In doing flexibility training, there should be comfort in the movements. Preparation for labour and relaxation are needed.
Low impact exercises are advisable. When there is a risk of overheating, the exercise can be modified. The presence of musculoskeletal conditions means that the exercise should not exacerbate it. Water exercise can be done since the fetus is not harmed. It is best that water temperature is until 32 degrees only. The female fitness trainer in Singapore advises that the spa or hydrotherapy pool is avoided. Low moderate intensity is constant in the water.
Post-Natal Exercise
After childbirth, the female can go back to exercise. However, the body condition is assessed first. Delivery and labour are among the factors to determine it. When the exercise is too soon after giving birth, trouble can happen. Regular monitoring of the post-natal body is done. This is especially for the abdominal muscle, pelvic floor duty, and core stability. Follow the female personal trainer in Singapore.
Enjoy this special life stage as a female. Also, maintain a healthy body with allowed exercise.
