Sporten tijdens zwangerschap
Stay fit and energetic during your pregnancy with Switch the Gym
Being pregnant brings a lot of changes. In your home – just think about the nursery – but also in your body. Yet being pregnant doesn’t mean you have to give up your fitness routine altogether. In fact, exercising while pregnant is extremely beneficial to your health, energy level and the growth of your baby!
At Switch the Gym, we understand that your body is changing and that your workout should be adjusted accordingly. That’s why our experienced personal trainers ensure that working out during pregnancy remains safe, effective and fun. You can continue working out with us up to 39 weeks pregnant. And after delivery you can often start again after 7 weeks.
Many women ask us: Can you exercise while pregnant? The short answer: yes, absolutely. At least, if you listen carefully to your body and receive the right guidance. Regular, appropriate exercise during pregnancy offers several benefits, such as:
- Minder rug- en bekkenpijn
- Meer energie en betere slaap
- Minder kans op complicaties tijdens de bevalling
- Sneller fit na de geboorte van je kind
- Less back and pelvic pain: Strengthening your muscles can reduce back and pelvic pain, especially in the last trimester.
- More energy: Being pregnant can bring fatigue, but exercising actually helps increase your energy levels.
- Better sleep: Regular exercise helps you sleep better at night – especially as your body goes through changes.
Less chance of a complicated delivery: Women who exercise during pregnancy are less likely to have a cesarean section than women who don’t exercise. In addition, research by American gynecologist Bradley Price shows that exercising during pregnancy even makes for a smoother delivery.- Faster fit after childbirth: The fitter your body is, the better it recovers from childbirth. As a result, you’ll have your energy back faster and also get your old figure back sooner.
Customized workouts for each trimester
Switch the Gym specializes in workouts that are safe during pregnancies and known for their effectiveness: in a short period of time you work on your condition and muscle strength. During your pregnancy, we adjust the intensity and exercises precisely so that your workout is tailored to your body and trimester.
What an average workout looks like? Switchers in attendance will be split into two groups and get started with:
– Explanation and adjustment of equipment
– 2-minute warm-up (running or rowing)
– 40 minutes of high-intensity training (cardio and strength)
– 2 minutes cooling down
Our personal trainers have a lot of experience with exercising during pregnancy. They will put together a customized workout for you that is safe, challenging and effective. Because you book your class in advance, our trainers know you’re coming and make sure your customized workout is prepared. They take into account your energy level, your baby’s position and what movements are responsible. For example, we often swap cardio on the treadmill for cycling, especially if you suffer from pelvic issues or fatigue.
The benefits of exercising during pregnancy
In each trimester of your pregnancy, your body changes. That’s why we tailor your workouts to your needs:
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First trimester:
In the first three months, you can often train more intensively, focusing on strength and endurance. However, we avoid risky abdominal exercises.
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Second trimester:
In this phase, we slow down the pace and avoid exercises that involve lying on your back for a long time. The focus is on stability and low-impact movements so that your muscles stay strong without putting too much strain on your body.
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Third trimester:
Here we focus mainly on mobility, breathing techniques and strengthening your pelvic floor in preparation for childbirth.
Listen to your body and ask us for guidance
Exercising during pregnancy offers tremendous benefits, but it’s important to listen to your body carefully. There will be days when you feel energetic and days when you prefer to slow down – and that’s perfectly normal. At Switch the Gym, we help you find the balance and make exercise a positive contribution to your pregnancy. Have questions? Uncertainties? Or just want to spar? Then know where to find us. We’re here for you!
What if exercising isn't possible for a while?
Of course, every woman hopes for a trouble-free pregnancy. But sometimes, as much as you would like it to be otherwise, you are advised not to exercise (temporarily). For example, because you desperately need the energy to get through the day, or complications arise. In that case, Switch the Gym allows you to pause your membership for free. Your health and that of your baby always come first.
Switch today --> a fit pregnancy
You read it right! At Switch the Gym, we offer personalized workouts designed to keep you fit throughout your pregnancy and help you recover quickly after delivery. Our expert coaches provide guidance in a safe, supportive, and motivating environment—because you and your growing baby deserve the best care.
What are you waiting for? Schedule a trial class today and experience how staying active during pregnancy keeps you strong, energized, and relaxed!