You are invited get our Free American Pregnancy Association app: iOS Android featuring a kick counter and other useful prenatal wellness support. Lifting While Pregnant.
Techniques for Lifting During Pregnancy Safe lifting techniques dictate you should bend at your knees, not your waist, to pick up an object. Want to Know More? Can I get pregnant if…? Share this post:. Share on facebook Facebook.
Share on twitter Twitter. Share on linkedin LinkedIn. Share on email Email. Close this dialog window Review for. Back to story Comment on this project. Tell us what you think Thanks for adding your feedback. All rights reserved. Related: How to safely exercise in the third trimester. For some perspective, the American College of Obstetricians and Gynecologists even recommends that elite athletes — those who train at high levels more than 2 hours a day for several years in a certain sport — reduce their resistance load.
There are no specifics given with regard to weight, however. People who repetitively lift at their jobs may be at risk of delivering their babies before 32 weeks. Specifically, researchers found that lifting items over 20 kilograms 44 pounds more than 10 times a day creates the highest risk of preterm birth.
You may be able to continue doing your usual lifting schedule, just be sure to check in with your doctor or ask a certified trainer for advice on modifications that may help as you and your baby grow. Try lifting three times per week, focusing on the total body during your sessions versus splitting things up into target muscle groups for example, hit multiple body parts versus just leg day.
Of course, you can do whatever you like in this regard, but you may experience more swelling in the areas you work. Beyond that, the emphasis should be on more repetitions at a lower weight than you might be used to 70 percent of your max. Your body and baby continue growing at a quick rate until delivery. Much of this weight may be around your midsection, making previous core exercises quite difficult to perform.
There are other considerations as well, like discontinuing moves that require you to lay flat on your back and compress the large vein that carries blood from your lower half to your heart vena cava. No matter what moves you do, be sure to focus on your form over how many reps you complete or weight you lift. Keeping good posture will protect your back and other muscles from injury. Bring it up with your doctor at your next appointment.
That said, you may need to modify your routine as time goes on to keep you and baby safe. CrossFit WODs workouts of the day are scalable, so pay attention to how your body feels and consider lightening your load. Where can I get more information? Links with this icon indicate that you are leaving the CDC website.
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