By crossfitmom.com
3rd Trimester Informat ion -Pregnancy Information
Do’s and Don’ts In the 3 rd trimester, there are a lot of changes. Your growing belly will be in your way for a lot of exercises. Still no squatting past 90 degrees, run and row if you still can, and lighten the weights a little more. Keep doing the exercises that are comfortable. Don't try to do max efforts or get PR's. Use dumbbells instead of a barbell for cleans and snatches to work around the belly if you need to. Don’t forget to rest, drink your water and make sure your doctor ok’s your exercise program.
Sunday, August 7, 2011
2nd Trimester Do's and Don'ts CrossFit
By crossfitmom.com
2nd Trimester Informat ion -Pregnancy Information
Do's and Don'ts In the 2nd trimester, more changes in your body begin to occur, and workouts need to be adjusted accordingly. First, no more exercises that require lying on the back. The uterus is large enough to cut off blood supply to the baby, so alternate core exercises will need to be implemented. Do push ups until you can't any more, then move to wall, or elevated push ups. Do toes to bar until you can't, then switch to knees to elbows. Kipping pull-ups may start to become uncomfortable so you can use bands or switch to rings rows as an alternative. This would also be the time to switch from box jumps to step ups. All of your joints are looser due to the relaxin hormone, so ballistic exercises should wait. Also time to cut out rope climbs and inverted exercises. Olympic lifting should be modified more at this point. Some women are still comfortable doing the lifts with light weight, but this is not for everyone. You should switch to the hang position for cleans and snatches, and start deadlifting with a heavy kettlebell so the weight is directly beneath you, which is safer. Front squat, back squat and overhead squat with light weight, or even an empty bar or PVC will still be enough work. Don't squat below 90 degrees, again because of the relaxin hormone. Shoulder press and push press are excellent exercises for strengthening without having to worry about your belly being in the way. Rowing, walking and good mornings are all exercises that should feel comfortable to you, and help keep those hips and back strong! Remember to check with your doctor before participating in any exercise program.
2nd Trimester Informat ion -Pregnancy Information
Do's and Don'ts In the 2nd trimester, more changes in your body begin to occur, and workouts need to be adjusted accordingly. First, no more exercises that require lying on the back. The uterus is large enough to cut off blood supply to the baby, so alternate core exercises will need to be implemented. Do push ups until you can't any more, then move to wall, or elevated push ups. Do toes to bar until you can't, then switch to knees to elbows. Kipping pull-ups may start to become uncomfortable so you can use bands or switch to rings rows as an alternative. This would also be the time to switch from box jumps to step ups. All of your joints are looser due to the relaxin hormone, so ballistic exercises should wait. Also time to cut out rope climbs and inverted exercises. Olympic lifting should be modified more at this point. Some women are still comfortable doing the lifts with light weight, but this is not for everyone. You should switch to the hang position for cleans and snatches, and start deadlifting with a heavy kettlebell so the weight is directly beneath you, which is safer. Front squat, back squat and overhead squat with light weight, or even an empty bar or PVC will still be enough work. Don't squat below 90 degrees, again because of the relaxin hormone. Shoulder press and push press are excellent exercises for strengthening without having to worry about your belly being in the way. Rowing, walking and good mornings are all exercises that should feel comfortable to you, and help keep those hips and back strong! Remember to check with your doctor before participating in any exercise program.
CrossFit 1st Trimester Do's and Don'ts
By crossfitmom.com
1st Trimester Informat ion -Pregnancy Information
Do’s and Don’ts
In the first trimester, there are only a few things to be careful of. For most women, it is ok to lie on the back until the 12-16 week mark, so you can still do sit ups. If you were already doing CrossFit before you became pregnant, you should still be able to do most of the exercises. However, I would recommend dropping weights on Olympic lifts and things like kettlebell swings. 65-75% of your normal weights seem to work for most women. Your blood volume increases when you become pregnant, so trying to keep your heart rate at 140 bpm when exercising doesn’t allow you to do much. Rather than focusing on heart rate, pay attention to your breathing. You should still be able to talk while you’re working out. This is a time for maintaining your fitness, not intensity. Don’t work out until the point of exhaustion and don’t get over-heated. You don’t want your core temperature to get too high. Make sure you rest between rounds or exercises, drink water before, during and after your workout, and as always, check with your doctor before beginning any type of exercise program.
1st Trimester Informat ion -Pregnancy Information
Do’s and Don’ts
In the first trimester, there are only a few things to be careful of. For most women, it is ok to lie on the back until the 12-16 week mark, so you can still do sit ups. If you were already doing CrossFit before you became pregnant, you should still be able to do most of the exercises. However, I would recommend dropping weights on Olympic lifts and things like kettlebell swings. 65-75% of your normal weights seem to work for most women. Your blood volume increases when you become pregnant, so trying to keep your heart rate at 140 bpm when exercising doesn’t allow you to do much. Rather than focusing on heart rate, pay attention to your breathing. You should still be able to talk while you’re working out. This is a time for maintaining your fitness, not intensity. Don’t work out until the point of exhaustion and don’t get over-heated. You don’t want your core temperature to get too high. Make sure you rest between rounds or exercises, drink water before, during and after your workout, and as always, check with your doctor before beginning any type of exercise program.
Subscribe to:
Posts (Atom)