Pregnancy marks an important time for maintaining health and wellness. Optimizing health during pregnancy can be achieved using various fitness programs, but kettlebells -- iron weights with handles -- provide a versatile piece of exercise equipment that can evolve with you during pregnancy. Consult your personal physician before starting a kettlebell training program to identify any potential risks or exercise contraindications.
Types
The versatility and design of the kettlebell allows you to perform numerous exercises. But pregnant women need to focus specifically on lower body, abdominal and back exercises. Jillian Michaels, celebrity fitness trainer, recommends abdominal and back exercises during pregnancy to improve posture and stability. Sample exercises for pregnant kettlebell training includes squats, swings, rows, triceps extensions, lunges, sumo deadlifts and presses. Avoid exercises that require jumping or quick movements that could cause you to lose balance.
Time Frame
Pregnancy takes place over a 40-week gestation period, and the kettlebell training program needs to change throughout that time frame. Avoid exercises on your back after the first trimester. They can place excessive pressure on the vena cava, which restricts blood flow to your brain and uterus. Reduce the intensity and weight during the third trimester as the body is undergoing hormonal changes that make your body susceptible to sprains and strains.
Features
Specific features of kettlebell workouts include workout frequency, intensity and weight. Split the workout into two stations and perform three to four exercises per station for a total of six to eight repetitions in three to four sets. Rest about 30 to 60 seconds between each exercise and choose a light weight around 10 lbs. Intensity level should be about "7" based on a scale from 1 to 10 and never reach the point of exhaustion or breathlessness. Stay consistent with about three workouts per week.
Benefits
Kettlebell training provides numerous health benefits during pregnancy. Not only will exercise boost your energy level, it can improve balance, strength, endurance, aerobic capacity and stability. According to BabyCenter.com, exercise will also improve sleep, reduce aches and pains, strengthen muscles for the upcoming birthing process and can help manage weight gain after birth.
Considerations
Several kettlebell training considerations exist for pregnant women. Overheating is a possibility, making it important to keep cool by drinking plenty of fluids before and during exercise. Wear loose, breathable clothing, and avoid exercising on hot, humid days. Consult a physician or certified fitness trainer for kettlebell training advice and a personalized workout program.
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