Mar
21
Written by:
Tom Kalka
3/21/2008
Should I continue to workout while I'm pregnant
Exercise and Pregnancy
About 80 percent of our clients are female and it isn’t hard to find one or more that are pregnant. When a client asks about exercising during their pregnancy there are several issues that need to be taken into account.
The first and most important is what does your doctor say? Every single pregnancy is different as is every woman. Women who were pregnant before might have a completely different pregnancy the second or third time around, so the doctor always needs to be the first person contacted. It should also be mentioned that no doctors or medical professionals were contacted to write this, only the experience and knowledge base of the author.
The second and next most important thing is what was going on before the pregnancy? If the you were exercising prior to getting pregnant then, generally, it is ok and more likely a good idea to continue to exercise. However, generally no one should take up an exercise program after becoming pregnant if they weren’t exercising on a regular basis prior to getting pregnant..
Pregnant clients or better yet, anyone who is pregnant and exercising should always listen their bodies. In the beginning (the first trimester), there are not a lot of things that need to change. Some doctors and many studies recommend keeping your heart rate below 140 beats per minute. However, other doctors say that you should work out where you are comfortable. In my opinion, you need to keep your heart rate below 70% of your maximum heart rate. That is, to stay inside the fat burning zone and not to go into the aerobic zone .
So what are the benefits to exercising during pregnancy?
Maintaining a regular exercise routine during your pregnancy will help you stay generally healthier. You’ll feel as good as you possibly can for a much longer period of time. Regular exercise during pregnancy can help with your posture. As your belly grows, your back will feel the pressure. Having strong healthy back muscles will help alleviate some of this pain and this can be done by i incorporating lower back exercises into your routine. Doing cardiovascular exercise (running, walking, biking, etc.) will increase the time it takes for you to feel fatigued. There is also evidence that exercise may prevent gestational diabetes (diabetes that develops during pregnancy). Conducting core body exercises will help build the core muscles which are needed for labor and delivery. Exercise will still help reduce stress and keep you much more relaxed.
The further into your pregnancy you get, the more modifications you are going to have to use during your workouts. After the first trimester, you can no longer lay on your back to do things like sit ups, crunches, leg raises or other abdominal exercises. Instead, you’ll want to do things like:
- Cat and dog tilts
- Isometric dog poses holding one arm and one leg up
- Standing pelvic tilts
- Side crunches (laying on your side) lifting one leg
- Side crunches (laying on your side) lifting both legs
- Standing side crunches w/ or w/out bands/weights
What Exercises Should Be Avoided During Pregnancy?
There are certain exercises and activities that can be harmful if performed during pregnancy. Avoid:
- Holding your breath during any activity.
- Activities where falling is likely (such as skiing and horseback riding).
- Contact sports such as softball, football, basketball and volleyball.
- Any exercise that may cause even mild abdominal trauma such as activities that include jarring motions or rapid changes in direction.
- Deep knee bends, crunches, full sit-ups, double leg raises and straight-leg toe touches.
- Exercises that require lying on your back or right side for more than three minutes. (especially after your third month of pregnancy).
- Waist twisting movements while standing.
- Exercise in hot, humid weather or extremely cold weather.
Pay attention to any adverse changes in your body. Any pain or discomfort should alert you that something is wrong and you should pay attention to that seeking medical advice as necessary.
How Soon Can I Exercise After Delivery?
The general rule is 6 weeks but this depends on the type of delivery you have. The biggest thing is to communicate with your doctor and let them set the expectations for you. Once back, be sure to ease your way into it. You won’t be able to do what you did before so work your way back into your exercise routine!