You may have days where you feel great and can smash even the hardest workouts. Related: What exercises are safe in the second trimester? Weight training can be a safe part of your pregnancy exercise routine.
Speak with your doctor about your current fitness level and your goals. Consider scaling back your weight and focusing on your posture to avoid low back pain and muscle strain. Pay attention to how your body is feeling each time you exercise and change your routine accordingly. And if you experience any warning signs, take a step back and reevaluate.
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A fetal arrhythmia is an irregular heart rate — too fast, too slow, or otherwise outside the norm. Some research suggests that frequently lifting heavy objects — at a job requiring physical labor, for example — may slightly increase the risk of having a miscarriage.
It can also put you at increased risk for joint and back pain. Before lifting heavy objects while pregnant, it's best to check with your doctor, especially if you do regular heavy lifting as part of your job or for fitness. Your doctor can help you determine how much weight is safe for you to lift. There is limited data on how much weight is safe for pregnant women to lift. The limits take into account how often you lift, how many weeks pregnant you are, and what position the object is in when you lift it.
But here is the maximum recommended weight you can lift if you carry it close to your body and at waist level only note that the weight limit is lower if you're lifting from a different position :. Instead, try to make sure you're only lifting items from above mid-shin, or from at least 17 inches off the ground. Keep in mind that these are just guidelines.
If you lifted weights regularly before getting pregnant, you may have no trouble lifting weights that are higher than the guidelines recommend. If you're not used to lifting heavy objects, and start to do so during pregnancy, these maximum recommended weight limits may be too high.
To figure out what limit is right for you, check with your doctor, and watch out for warning signs that a weight is too heavy see below. If your job requires heavy lifting or strenuous work, make sure you understand your rights under the Pregnancy Discrimination Act and the laws in your state: If you're unable to perform your normal job duties because you're pregnant, you should be treated like any other employee with a temporary disability.
Skip directly to site content Skip directly to page options Skip directly to A-Z link. Section Navigation. Facebook Twitter LinkedIn Syndicate. Minus Related Pages. Physical demands lifting, standing, bending Heavy lifting, standing for long periods of time, or bending a lot during pregnancy could increase your chances of miscarriage, preterm birth, or injury during pregnancy.
What are physical demands? Use lighter weights, more reps. To avoid overloading joints already loosened by increased levels of the hormone relaxin during pregnancy, use lighter weights and do more repetitions instead. If you usually do leg presses with 30 pounds for 8 to 12 repetitions, try 15 pounds for 15 to 20 reps.
Or if you typically do a chest press with 15 pounds for 8 to 12 reps, try 8 pounds for 15 to 20 reps. Don't do the Valsalva maneuver. This maneuver, in which you forcefully exhale without actually releasing air, can result in a rapid increase in blood pressure and intra-abdominal pressure, and may reduce oxygen flow to the fetus.
Avoid walking lunges. These raise your risk of injury to connective tissue in the pelvic area. Watch the weights. Be extremely careful with free weights to prevent them from hitting your abdomen. Or use resistance bands instead, which offer different amounts of resistance and varied ways to do your weight training with no risk to your belly.
Don't lift while flat on your back. After the first trimester, lying on your back can put pressure on a major vein called the vena cava, diminishing blood flow to your brain and uterus.
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