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#PART 1 BENEFITS OF EXERCISE DURING PREGNANCY

This forms as part of our pregnancy series on pre and post natal activity where you will find a zest of the most common questions we entail – lets call it our mini Q & A journal for all you awesome to be or early mommas out there. Check out our series HERE xx

The first of our exciting pregnancy series to kick start you into feeling blooming marvellous. Lets face it being a mom, what you have done or what you are creating is an awesome feat.

‘Low energy, low mood, feeling just blurghh or worry about your little person in your momma belly is just fine and perfectly normal. But if its mojo you are looking for in this new unknown of terrain then we have plenty of that here’

The simple down dirty facts of why exercise in pregnancy we punch out here. It is not to convert you as a messiah, its to shout from the hills that its just damn fine as an adventure if its something you fancy dabbling into. Love this moment you are in, be proud, be brave and look to the blooming terrific results a little bit of exercise mojo can deliver xx

  • Physically active women are less likely to develop pre-eclampsia.
  • Early pregnancy exercise improves the growth of the baby and decreases maternal symptoms. Boosting many adaptations to exercise, which will allow you more to be achieved later on in your pregnancy.
  • Late pregnancy exercise maintains fitness, limits weight gain and shortens labour.
  • Mid Pregnancy – Pronounced physiological and anatomical changes begin to occur. Relaxin has an effect on suppleness and joint stability.
  • Moderate exercise offers no greater physiological stress to the mother other than the additional weight gain and possible encumbrance on foetal tissue. Pregnancy does not compromise the value for aerobic capacity

Effects on the Foetus:

EPIDEMIOLOGICAL evidence indicates that exercise during pregnancy does not relate to increased risk of fatal deaths or low birth weights. Beginning a moderate program of weight bearing exercise early in pregnancy and continuity to exercise until term enhances fetoplacental growth.

  • Among births after the projected term, women who exercised more heavily delivered faster than non exercisers. Intense maternal exercise of repeated exposure must be factored as a risk.
  • Neonates born to exercising mothers exhibit a neural behavioural profile as early as the fifth day after birth, earlier than neonates from more sedentary counterparts.
  • Neonates born to exercising women scored higher in orientation behaviour to regulate state in the surroundings and less demanding of their mothers.
  • The offspring of the exercising women are lighter and leaner than offspring from the counter groups.
  • Exercise throughout pregnancy modifies neonatal behaviour by positively affecting early neurodevelopment.

Facts of Interest

Studies show that walking is the leading activity of reported exercise, followed by swimming and aerobic dancing. Older mothers and women who have multiple gestations, previous children or an unfavourable reproductive history are less likely to exercise.

(Shang J, Aavitz DA. Exercise during pregnancy among women. An Epidemiol 1196;6:53)

Summary

Physical conditioning based upon sound principles optimises improvements. The four primary training principles are overload, specificity, individual differences and reversibility.

Exercise training generates cellular adaptions and gross physiologic changes that ENHANCE functional capacity and exercise performance.

Structural and dimensional changes in the left heart ventricle vary with exercise training nodes. No scientific evidence shows that regular exercise harms normal cardiac function.

Training duration and intensity interact in affecting the training response. Generally 30 minute exercise sessions are practical and effective. Extending duration compensates for reduced exercise intensity.

Two to 3 days a week is the minimum frequency for aerobic training. Optimal training frequency by research remains undetermined.

The frequency and duration training to maintain improve fitness are lower than required to improve it.

Prolonged and intense endurance training can cause the syndrome of overtraining or staleness, with associated alterations in neuroendocrine and immune functions. The syndrome includes chronic fatigue, poor exercise performance, frequent infections and general loss of interest in training. Symptoms persist until the mom relinquishes training, possibly for several days.

For previous active, healthy women, moderate aerobic exercise does not compromise metal oxygen supply.

SO THATS It, the low down of why. TIE UP SOME LACES GET DOWN TO IT AND FEEL EVEN MORE TERRIFIC ABOUT THIS AWESOME PAGE IN YOUR STORY BOOK YOU ARE LIVING XX

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Reference: Lippincott Williams & Wilkins, McArdle, W et al, Exercise Physiology (2007)

About the Author:

IMG_1743Georgina is fitness coach, a mother to twins and another. Has seen all its ups and downs and foibles and gets the whole momma thing. If its something you crave a mentor for or just a chat then check us out here, we love our women, friendship and positivity with it.

Georgina is trained and qualified to direct pre and post natal exercise.

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