Bec Wilcock, ultramarathon runner, Blackmores ambassador, Nike Master Trainer – and now mum! – recently gave birth to baby boy, Beau Patrick. Known for running some of the most gruelling ultramarathons in the world, Bec has admitted that pregnancy meant big changes for her fitness routine. Here’s her advice for staying fit with a baby on board.
1. Break up your workouts. For example, take a 30-minute walk in the morning, then do a 15- to 20-minute body weight circuit in the afternoon. That way you don’t have to try to smash out a long session, but you’re still being active for 45 mins or so throughout the day.
2. Train with a professional. Even if you know what you’re doing, it’s always good to get some pregnancy training advice and someone to assess your form. I’ve been a trainer for 10 years and I still workout with another professional when I can.
Bump update ?? ? I can't believe we are #39weeks!!! This time has gone so fast and watching the little guy grow has been a journey I'm honestly so thankful for. Although I still love working out most days, I've really taken this time to listen to my new body, embrace the change it's going through, and just enjoy this magical experience ✨? Now I'm on the count down to meet the little man!!! • #littlelove #pregnancyfit #embracethechange #loveyourbody #trainingfortwo #babybump #BeAWellBeing #Nikewomen #blackmores
3. Modify your exercises through the different trimesters. For example, I stopped running at 32 weeks and found a new love for walking long distances.
4. Resistance training is great for strength. I recommend a mixture of sumo squats (holding 1 dumbbell or kettlebell); static lunges with bicep curl (using dumbbells); kneeling tricep extensions (1 dumbell) and bench push-ups.
5. Know your body! From trimester one to birth, I listened to my body and accepted the days I needed to slow down or stop, even though I used to be go go go all the time!
6. Monitor your target weight. Knowing my healthy weight range guided me week to week with my pregnancy. That way, if I was ever underweight or gained weight abnormally fast, I could consult my doctor about it.
7. Make sure you get fitted with a new sports bra. It’s essential to wear a support bra that fits your new breast size. Also check that you’re wearing good quality, comfortable shoes that are the correct size; this can be a game changer for your whole body.
Source: Read Full Article