Safe Ways To Use Weights
Your question
I'm in my first trimester. Can I use weight machines, and if so,are there any which might be dangerous? What level of weight training can I do? Can I do sprints on a stationary bike? - Robin, Toronto
The expert answers
Robin -
You can continue to use weight machines as long as you can comfortably
position yourself in the machine. As your pregnancy progresses, some
machines may become too uncomfortable with your growing belly and breasts -
offhand, the ones I can think of would be the Butt Blaster, Lat Pulldown (if
you face in toward the machine, which is the recommended position), and
Hamstring Curl. After your first trimester, you'll need to avoid any
machines or exercises that put you in a back-lying position.
As for levels of weight training, just be aware of the loosening of your
joints and connective tissue due to the hormone Relaxin being produced in
your body. You'll probably find that you need to reduce the amount of
weight or resistance you're using as you get further along in your
pregnancy. When you do lower body exercises, remember that your legs (and
especially your knees) are already supporting the extra weight of your
pregnancy, so adjust the amount of resistance accordingly.
Doing sprints on a stationary bike is just fine as long as you tune into your body's signals as to when you've had enough. You may find that you become winded much sooner than you did pre-pregnancy - if that's the case, slow down a bit and shorten the duration of each sprint. Also, be sure to warm up and cool down thoroughly.
It sounds like you have a very well-rounded workout routine - keep up the great work!
Lisa :)
