Exercise and pregnancy...
what are the rules?
, Apr 24 2012 04:32 PM
11 replies to this topic
Posted 24 April 2012 - 04:32 PM
Well today I found out that I may be pregnant (pending another test in the morning) and I've only just started at the gym in a biggest loser style 12 week program.
So what things should I avoid if this is a positive preganancy? I don't want to stop at this stage as I do need to increase my fitness (which should help with labour).
What do you suggest? I'll speak to a trainer when I am sure but in the mean time would love to hear your thoughts.
Posted 24 April 2012 - 04:38 PM
If it is beyond what you would have usually done say 2 months ago then the medical advice would be not to do it, most gym programs like this will not accept pregnant women for this reason.
Whilst pregnant it is advised your heartbeat not go over a certain level, if your body if not used to this type, intensity and frequency of exercise it will go well beyond that level which will over stress your body and can cause issues with your pregnancy (including an increased chance of miscarriage I believe).
I would continue whatever your usual level of exercise is and slowly increase it over the months monitoring your heartrate as to not overdo it. I would not do a full on boot camp style program though.
Edited by Spring Chickadee, 24 April 2012 - 06:19 PM.
Posted 24 April 2012 - 08:52 PM
In early PG you also need to be careful not to let your core body temp rise too much - so you don't want to exercise so hard you overheat, or take any saunas or hot spas afterwards.
Ask the trainer, but if they say it's no problems, ignore them and find someone else.
Posted 24 April 2012 - 09:05 PM
When I did my training, we were told to keep a pregnant womans heart rate under 150bpm. Also avoid getting over heated eg exercising outside on a hot day or using heat forms such as steam rooms. Hydration is very important BUT, if you are using a sports drink, you may find they are not suitable for pregnant women so it is best to check this.
Squats are safe, but lunges may give rise to pelvis issues especially under load, but in saying that, you body will be different to another who has been exercising all the time. This was apparent when a friend of mine and I were pregnant at the same time, and while my body was hurting etc, she was still teaching body balance at a high level.
One thing you will love is recumbent bikes as you will help alleviate swollen legs as the legs, being elevated, drain far better.
Posted 24 April 2012 - 09:19 PM
What you were doing pre-preg will determine how much you can manage during pregnancy. As the others have said keeping body temp down is especially important in the early weeks and keeping hydrated. Heart rate is hard one as you find it might jump around during pregnancy I good guide I use is that I must be able to hold a conversation otherwise I am going to hard.
Everyone is different. I ran upto about 10kms a couple of times a week until 16 weeks but started feeling dizzy and it just didnt feel right so havent run since. I was very fit pre preg ( doing triathlon training upto 15 hours a week).
I found up to 12 weeks a bit of a challenge to keep up my usual routine as I felt sick and very tired, by about 14 weeks I started to feel better.
I have found swimming brilliant its low impact and keeps you cool. ( I am swimming about 10kms a week now= I am 25 weeks ). Walking is another thing I have found great I walk 5kms ( about hour most days). The days I exercise I have more energy and it relieves unwanted side effects like backache and bloating
After about 18 weeks you need to avoid lying on your back and should stop any type of crutches this puts to much load on your abs and the blood flow to the placenta is impacted f you lie on your back. Deep lunges should also be avoided as they put extra load on the pelvis.
Any work you can do on your pelvic floor and lower abs transadverse abdominals is also great to do all the way through ( you need a physio to show you how to engage this muscles correctly.
Posted 24 April 2012 - 09:35 PM
Yep, try and stop from over-heating in the early months (so generally - depending on how fit you are this is usually a HR of 140-150). Over-heating (especially in the early months can be harmful to the baby)
If you haven't exercised a lot before then just take it easy. Make sure you tell your trainer that you are/might be pregnant as it is important that they know and give you modified/alternate exercises.
After the first tri-mester it is not recommended to do too many exercises lying on your back as this can stop the blood flow to the baby and to also limit the ab exercises you do.
In the third tri-mester it is generally recommended to not to too many heavy squatting exercises as this can place strain in areas that aren't good for you at this stage of the pregnancy.
Pregnancy hormones can also loosen up your joints, especially later in pregnancy (your body preparing itself to give birth) so you just need to be careful you don't strain yourself.
Posted 25 April 2012 - 12:28 AM
They usually recommend moderate exercise, but tell the instructors that you are pregnant.
first time I was lifting weights and doing high impact cardio until 32 weeks (when I was put on bed rest for placenta issues)
This time Im doing my yoga, and a fit ball class, plus aqua aerobics as Im not as fit
Posted 26 April 2012 - 10:46 AM
Thanks everyone. I am going to continue with my exercise for now but at a lower intensity.
Are crunchers OK in early pregnancy?
Posted 26 April 2012 - 11:09 AM
I think one of the problems with crunches even in early pg is that you're lying on your back which can cause issues for some people. Something also about muscle separation? I'm not sure...There may be other exercises to work abs which may be safer?
I would check with my midwife/ob about exercise and what I can and could not do.
I think being aware of your body and if it feels stressed/uncomfortable with the exercise then stop or reduce. Also you can wear a heart rate monitor to help you judge how your body is coping with the exercise.
Posted 26 April 2012 - 11:16 AM
I wasn't at the gym but in the middle of some heavy prac work, lot of lifting and running around...didn't find out I was pregnant till prac was over and had moved house, (again heavy lifting and exhustion) and doctor told me no heavy lifting. Out of it all the only thing I remember bothering me at the time was doing cleaning chores and wondering why I wanted to throw up just smelling/looking at certain messes.
Posted 26 April 2012 - 11:17 AM
What you were doing pre-preg will determine how much you can manage during pregnancy.
This. Essentially you should not be starting too much new stuff. For example, if you ran four times a week and have no other issues, in theory you could keep doing this. If you went to the gym 3x, same deal. But to suddenly start up a training routine after pregnancy is not really advisable.
I was having PT before falling, and still am, although we've obviously modified alot of exercises.
As PPs said, swimming, prenatal yoga etc etc are all good.
Posted 26 April 2012 - 11:20 AM
I don't know - i was totally into fitness before being pregnant twice..(the two i had MC) One was totally over top and my temp rose that it took hours to come back down..MC next day. The next time was a pram push and pretty light compared to what i was used to and MC next day (both always on a thursday lol - i feared Thursdays when pregnant after that) . Third time i was pg after the 2 mc with DD2, i walked and did pram push class once passed 12 weeks. Yes i put on weight from not exercising..but i got DD2, much better than fitness lol.
2 user(s) are reading this topic
0 members, 2 guests, 0 anonymous users
A little fun never goes astray when celebrating special occasions and Father's Day is no different. We've rounded up some funny Father's day cards for your husbands, fathers and other important men in your lives.
The possibility of using electronic bracelets for mothers and their newborn babies is being investigated by Adelaide's Women's and Children's Hospital.
As a parent there are so many milestones to look forward to. That first smile, first word - and, of course, that first step.
Tomorrow my friend Julia launches her first book. And while we're all overjoyed, the success is tinged with sadness. You see, Julia has stage 4 bowel cancer.
Call me boring, but I don't think that when it comes to choosing my twins' names is the right time to use a good pun.
The babies of 2015 will thus be thrilled to paddle their happy baby legs in these brand new flamingo and swan baby inflatables.
When Chicago mum Ivette Ivens saw a French bulldog puppy who had the same birthdate as her son Dilan, she "just knew it?s meant to be" and took him home. Five months later, puppy Farley and Dilan are the best of friends - as Ivens says, "I?m pretty sure Dilan thinks they?re both the same species, as they walk at the same level and are both going through the stage of chewing on everything.?
Here are 10 tips to help make breastfeeding successful and stress free for both you and your baby as quickly as possible.
This mum had a big clean up job on her hands.
Pandas are the only ones who benefit from under-eye shadows. If you're not fluffy and cute, you'll just look tired.
A mother has died after she was denied a pap smear because she was deemed "too young" to need it.
A childcare centre in Sydney has banned birthday cakes after parent complaints about excessive sugar and children with allergies being left out.
As the radiographer moved the wand over her abdomen, Shelley King got the surprise of her life.
Louise Fulton Keats shares her recipes for babies and toddlers, including corn and sweet pikelets, pumpkin and pea risotto, and cheesy bunny biscuits.
A 31-year-old man has been arrested over the death of two-year-old Nikki Francis-Coslovich in Mildura.
Pregnant women will no longer be barred from adoption waiting lists in NSW, after the Baird Government decided the practice was discriminatory.
Magnesium is the fourth most abundant mineral in the body, but we don't talk enough about it and the vital role it plays in great health and energy, as well as disease prevention.
Take heart in these principles that will transfer seamlessly from the workplace into your new life as a parent.
A creative outlet for many, there are some savvy women complementing their blogs and businesses with riveting Instagrams feeds. We've chosen a few which have bucketloads of appeal; there are some big time players and some smaller local ones, and they each bring their special brand of magic to the Instagram experience.
The new Volvo XC90 SUV's focus on keeping you safe does not come at the expense of comfort in the XC90.
Kim Kardashian has revealed complications during pregnancy means she might have to have a hysterectomy after the birth of her second child.
Loath as you may be to admit it, chances are that at some point you have found yourself in the kitchen late at night, devouring food.
They say twins have a unique connection. If this cute clip is anything to go by, these toddler sisters like to use their special bond to try to fool their mother.
Getting out of the house is a big priority in the early years of parenthood and you need to take a well-stocked kit with you. We've chosen 10 of the best nappy bags sure to appeal to dads in style and function.
To celebrate Essential Baby reaching half a million Facebook fans, we have a Mountain Buggy Swift to giveaway to a lucky fan.
Get your free ticket to the Sydney Essential Baby & Toddler Show for September 25-27 - register online now.
For women trying to encourage their partners to take more interest in fatherhood, it could be the ultimate incentive.
Conditions affecting the gastrointestinal tract are common in modern humans, and many are on the rise - including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and coeliac disease.
Tired of being asked about their baby-making plans, Australian couple Matt and Abby decided to give a creative answer.
I bet your to-do list today is long. But somewhere on that massive list, are you making time for your pelvic floor?
Some babies get excited when mum or dad come to get them from their cot after a nap.
Even if you aren't heading to the Northern hemisphere in the next six months, you can't help but love the amazing food-themed knits for babies and kids by cult kids brand Oeuf.
A paediatricians' group is recommending that infants at high risk of peanut allergies be given foods containing peanuts before they turn one.
Supermarket home brand foods, long derided as cheap and inferior, contain far lower levels of salt than pricier, branded rivals, new research shows.
Ever dreaded the prospect of a long flight, dreaming about how wonderful it would be for a nanny to entertain the kids?
Tired of being asked about their baby-making plans, Australian couple Matt and Abby decided to give a creative answer: with an unusual photo shoot with their 'baby', a groodle (poodle/golden retriever cross) named Humphrey. The talented Elisha from Elisha Minnette Photography caught all the precious shots.
My husband was sure that Danger was a good option for a boy. And as the pregnancy progressed, it actually started to sound really good.
In a world first, a healthy baby has been born from the same womb that nurtured his own mother.
It's one way to make your baby stand out from the pack – giving them not one, but two first names.
When I fell pregnant with my second child I was, naturally, very excited. Then it all started to come back to me - and I freaked.
You're out shopping with your little one and they're incessantly whining that they want a treat. It's easy to say no ... the first time, at least.
Three months ago, my wife, Chrysta, and I were driving along Melrose Avenue in Los Angeles when she let out a harrowing cry.
There comes a time when your child starts having different views to you. I didn't realise that time would come so soon.
To celebrate dads and families, we are giving away a Picos Pack from Pacapod Australia filled with a few extra goodies ENTER NOW
Get your free ticket to The Essential Baby & Toddler Show and save $20 - register online now!