CrossFit Training During Pregnancy
CrossFit Training During Pregnancy: What Is CrossFit?
CrossFit is a fitness program created by Greg Glassman, which was first introduced in 2007. The name “crossfit” comes from the fact that it combines elements of weight lifting, gymnastics and cardio exercise into one workout routine. This type of training method involves working out at different intensities with short rest periods.
What Are Some Benefits Of CrossFit For Women?
CrossFit workouts are designed to improve strength, flexibility and endurance. These benefits may benefit women suffering from various health conditions such as osteoporosis, fibromyalgia, premenstrual syndrome (PMS), chronic pain or other ailments. There are many advantages of doing CrossFit workouts for pregnant women.
CrossFit workouts are not only beneficial for pregnant women but they may also help mothers-to-be. CrossFit workouts will allow them to increase their physical activity levels and burn extra calories.
They can do these workouts while carrying a baby in their tummy!
How Does CrossFit Work?
The main goal of CrossFit is to build muscle mass and improve athletic performance. At the same time, it allows users to work at anaerobic levels and with intense bursts of power. The exercises that are typically performed in a CrossFit training session include: squats, rowing, jump rope, push-ups, sit-ups, weightlifting and sprints.
Many women find that traditional workouts are not suitable for them because they can’t lift heavy weights. With CrossFit, women don’t have to worry about bulking up or getting “too big”.
The exercises in a CrossFit routine are not only varied but the intensity of each work out can be adjusted. With a scaled-down workout, women can still gain strength and endurance without worry.
What Are The Classes Like?
CrossFit training courses typically last for five days and each day has a set focus:
Push – This involves a lot of weightlifting.
Pull – This is similar to the Push day but the exercises focus more on pulling your bodyweight upwards.
Squat – This focuses heavily on leg exercises, including: lunges, jump squats and stair climbing.
Legs – As the name suggests, this day focuses primarily on the legs but also includes other large muscles such as the glutes, hamstrings and calves.
Back and Shoulders – This day focuses on strengthening the upper body and core muscles, particularly those in the back and shoulders.
Chest and Arms – This day involves a lot of push and pull exercises for the chest and arms.
Some women may be hesitant to take part in a regular CrossFit routine, especially in the early stages of pregnancy. There is no need to worry as long as you take some precautions.
Just because you are working out, it doesn’t mean that you can’t listen to your body. If you feel pain or fatigue, take a break and allow yourself to rest. Most importantly, be sure to “listen” to your baby. A lot of online resources can provide further information on the topic.
Ideally, women should begin taking pregnancy vitamins at least three months before trying to get pregnant. This is important as it will greatly improve your chances of getting pregnant quicker.
At least nine months before trying to get pregnant, women should speak to their doctors about a pre-conception checkup. This will include blood tests, an ultrasound and questions about your medical history. In addition, you should try to eat a healthy diet with lots of nutrients and fresh fruit and vegetables.
Before beginning any exercise routine or pregnancy supplement program, it is important to speak with your doctor first. While exercise can be beneficial during pregnancy, you still need to take care of yourself and listen to your body.
Even if you do not want to start an exercise routine during your first three months of pregnancy, it is still a good idea to start taking prenatal vitamins. These types of vitamins contain folic acid which can help prevent major birth defects such as spina bifida.
Once you start your pregnancy, your body will undergo several changes and you will begin to feel fatigue. You may also suffer from nausea, vomiting and other aches and pains.
This is because your body is working harder to support the developing fetus. Your plasma volume and nutrient supply increases which makes you more susceptible to dehydration.
A good way to combat this fatigue is by drinking plenty of fluids and eating healthy foods such as fruits, vegetables and whole grains.
Sources & references used in this article:
- Breaking barriers: Women’s experiences of CrossFit training during pregnancy (T Prewitt-White, CP Connolly… – Women in Sport …, 2018 – journals.humankinetics.com)
- CrossFit Training During Pregnancy and Motherhood: A New Scientific Frontier (S cott Bolan – 2011 – library.crossfit.com)
- Exercise and pregnancy knowledge among healthcare providers (PW Bauer, CL Broman, JM Pivarnik – Journal of women’s health, 2010 – liebertpub.com)
- Training characteristics during pregnancy and postpartum in the world’s most successful cross country skier (GS Solli, Ø Sandbakk – Frontiers in physiology, 2018 – frontiersin.org)