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Training While Pregnant

Hugo Rivera, about.com's Bodybuilding Guide, wrote two important pregnancy training articles for us. First, get yourself to the gym because you'll enjoy these benefits:

1) Speedier recovery after delivery

2) Increased sense of well being and self esteem during and after pregnancy

3) Less leg cramps

4) Larger placenta which in turn provides an increased nutrient base for the baby

5) Decrease the risk of excessive weight gain caused by an increase of fat storage

6) Stronger lower back which in turn reduces the risk of lower back pains

7) Boost in energy levels

8) Decrease the likelihood of varicose veins

9) Reduced chances of having a Caesarean birth

10) Higher chances of achieving labor either a few days earlier or on time

11) Exercise helps prepare the body for the stresses imposed by labor and delivery

Here's the full article, including important pregnancy training tips and a training routine for pregnant women.

• Sam Tsang adds: Memory of my wife's struggles are still fresh on my mind. One thing I know: My wife struggled with is her wrists for carrying the baby in sometime awkward positions. Do a lot of grip work, but also do a lot of wrist curls.

Hugo also provided us a nutrition guide for pregnant women: Nutrition becomes even more important than ever before during these 9 months. You health and that of your baby depend on it. Do you know that the following conditions are caused by a lack of good nutrition during pregnancy?

1) Anemia (which is caused by lack of protein and vitamins in the diet)

2) Miscarriage

3) Babies born with brain damage, low intelligence, below average birth weight, and low immune systems

4) The afterbirth can break loose in the uterus before labor begins, a condition that causes internal bleeding in the mother and can cause the death of the baby (50% of the babies die)

5) Metabolic Toxemia (disease caused by lack of protein and vitamins) which can cause death to both the mother and the baby

Here's the rest of his pregancy nutrition report.

• One of the first places we turn when looking for the female guide to training is Mistress Krista, who offers this comprehensive guide to training while pregnant.

• Now what? The baby's here, everybody's healthy, but you have to get yourself back to the gym. Mistress Krista offers this overview and suggested routine for post-partum training, including a photo guide.