Pregnancy fitness: 3rd trimester

I’m now in the 27th week of pregnancy, and the third trimester is only just beginning. Pregnancy fitness feels different from one day to the next — my body is changing and my tolerance for training load is dropping, but the drive to move isn’t going anywhere. Here I share honestly how I’ve adapted my training, supplements and nutrition at this stage.

Why does pregnancy fitness matter at this stage?

I already know I’m expecting a boy, and that knowledge gives me extra energy. But, honestly, at the start of the third trimester you begin to understand what your body is actually going through.

The baby may use your ribs as a punching bag and sit on your bladder around the clock. Fatigue comes back. Sometimes you feel slightly nauseous in the mornings again. Pregnancy-related varicose veins are an annoying but real risk. Training is the number one way to prevent them — it improves circulation, keeps your muscles toned and simply makes pregnancy more bearable.

A simple truth: you’ll get through the last months of pregnancy much more easily if you were active before them.

Pregnancy fitness: how training changes in week 27

I’ve kept following the same plan I wrote about in the first part of this article series. But aerobic training has become noticeably harder.

I used to do 45 minutes of cardio in one go. Now my limit is 30 minutes — I simply can’t manage more. But I didn’t give up. I added one extra 30-minute cardio workout to my weekly schedule, so the total training load stays the same. It works.

So what’s actually happening? During pregnancy, your tendons are much looser than usual — hormones do this on purpose so that your body can prepare for birth. But it also means injuries come more easily. Take it easy. Monitor your heart rate and don’t try to push past your limits.

Supplements: fish oil and calcium matter most right now

Not much has changed on the supplement front, but the priorities are clearer.

Fish oil is the most important one right now. If you haven’t started taking it yet, do it right away. Fish oil helps the baby sleep peacefully at night and has a positive effect on brain development. That’s no exaggeration — it really does help.

Calcium tablets are a must as well. Keep in mind that your body can absorb 500 mg of calcium at a time, so one large dose a day isn’t enough. Split it into several doses.

Morning sickness should be largely behind you by the third trimester — that’s one of the more positive changes.

Nutrition and weight gain in the 3rd trimester

Weight gain is now speeding up, and your body fat percentage rises much more easily than before. I feel like everything I eat goes straight to my sides — but that’s how it’s supposed to be.

What do I do? I eat often and in small portions. I added a small amount of extra protein to every meal — it improves digestion and keeps blood sugar more stable.

Digestion is slower than usual right now, which means heartburn can become a problem. Drinking plenty of water relieves it effectively. Try it too — it works.

FAQ — pregnancy fitness and health

Do you need to reduce the amount of aerobic training during pregnancy?

Not necessarily completely. If a 45-minute session feels too hard, split it into two 30-minute ones — you get the same total training load, but less load at a time. Always monitor your heart rate.

Why is fish oil so important during pregnancy?

Fish oil supports the baby’s brain development and helps the baby sleep better at night. In the third trimester it’s especially important, because the baby’s brain is developing faster than ever.

How can you relieve heartburn during pregnancy?

Eat small portions and eat often, avoid fatty and spicy foods, and drink plenty of water. This trio works better together than any one of them alone.

Source: Bodybuilding.com

Translation: Aktivist

Come work out! ArtGym