| Pregnancy and Exercise
Posted: 2/26/2007 12:22:08 PM | | I am about 12 weeks pregnant and would like to continue my exercise regime throughout my pregnancy in order to feel better during and not get a fat as I did after my last as I used pregnancy as an excuse to pig out. This will not be the case this time. I wonder if I can continue to do my normal routine at a lower pace or if there are specific exercises that can only be done. I have looked up on the net and there is a little info, but I only use google so I am sure there is more, I am SO TERRIFIED of getting fat again! | |
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| Pregnancy and Exercise
Posted: 2/26/2007 1:07:45 PM | First of all....Congrats!!!!
Second...DO NOT go into any exercise routine untill you've discussed this with your doctor!!!!
Till than; you should be able to keep going at your normal pace; of course with bp in check!
So, what if you gain a little more than you wanted; you can always take it off after. You have something wonderful growing inside you and your priority is to nourish that little one to be at its healthiest when born. Don't sacrifice that for your vanity.
And, don't forget your leafy greens!!!
Good luck and Best Wishes | |
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| Pregnancy and Exercise
Posted: 2/26/2007 1:34:20 PM | | TYVM figurgal, I will definately not sacrifice for vanity, just with my 1st I gained so much weight because I had no idea because I was so thin that I could get so big and stay that way, I turned all my muscle into fat by sitting on my ass and eating and eating, however not like I do today I ate CRAP then. I just hated myself when I balooned and after it took me 3 years to do anything about it and I am scared to be that person again! I have told my Dr I will be exercising, she is happy with that. I just dont know if I can do everything I used to I do a combination of freeweights and cardio and I have very intense workouts...... lol for me that is hehehe! I just want to feel good and healthy and enjoy my body without harming it more than I have. Thank you for the congrats I am truly exited! | |
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| Pregnancy and Exercise
Posted: 2/26/2007 2:07:37 PM | Pregnancy (by Trimester)
Since teh 1994 ACOG guidelines were published, teh concept of exercise during pregnancy has gone through a dramatic change. The 1985 guidelines were conservative, but the new guidelines are very "pro-exercise." This means that a properly-prescribed exercise program during pregnancy is indeed beneficial for the mother, and poses little or no risk for the developing fetus. Exercise in general may enhance labour and delivery, and may reduce the chance of any pregnancy-associated medical problems (such as pre-eclampsia or gestational diabetes).
The America College of Obstetrics and Gynecologists set down guidelines for general home exercise. LIsted below are those guidelines and explanations of how they may be applied to strength training programs.
- Regular exercise is preferable to intermittent activity.
- Exercise should not be performed in hot, humid weather.
- Bmotions) should be avoided.
- Deep flexion or extension of joints should be avoided because of connective tissue laxity.
- Heart rate should be measured at times of peack activity.
- Avoid orthostatic hypotension (low blood pressure and dizziness)
- Liquids should be taken before, during and after exercise to prevent dehydration.
- No exercises should be performed in the supine position after the fourth month of gestation is completed.
- Dont hold the breath during exercise.
- If necessary, palpate (feel) the abdominal area during strenuous exercise. IF the uterus is hard, indicating possible uterine contraction, stop exercise until the uterus is relaxed. This sensation is similar to a Braxton-Hicks contraction during second trimester.
- Upper body exercise has been shown to increase fitness and strenth for women who find floor exercise too strenuous. Using heavy hands or light weights to music may be beneficial in producing a desired training effect.
Aerobic training is still the mainstay of conditioning during pregnancy, as it enhances the aeobic capacity, ventilation and heart rate. Most resaerch has been performed using aerobic activities, so it should be included in any overall-conditioning program during pregnancy.
Primary exercise concerns during pregnancy
1) Avoid prolonged, elevated body temperatures
2) Avoid high-intensity exercise, because of risk of low fetal blood flow.
3) Avoid high-impact or high-skill movements because of higher body weight, different center of gravity and unstable joints (weak ligaments0, caused by secretion of the hormone relaxin.
Some body awareness items:
- No supine exercise after the fourth month. Avoid the bench press, and use a pec deck or incline press instead.
- Use basic exercises - lat pull downs, dumbbell flies, biceps curls, and total hip machine (standing).
- Avoid T-bar rows, squats, sit up crunches/curls, overhead presses, supine exercises, any barbell exercise that comes in contact with the abdominal area, such as biceps curls.
The most important concept of exercise during pregnancy is the concept of training to tolerance. The issue of improving strength, or pushying the woman to the point of pain, is not medically advisable, and should not be attempted. Therefore, a program should emphasize toning and body awareness during the stages of pregnancy when hormonal responses may have an effect on body performance, and the changes in the abdominal area make biomechanical movements more difficult. Exercise programs can be safe and effective, if medical concerns are addressed every time a preganant woman trains.
You should have your physician's statement before strength training. Situations such as Diastasis Recti (tearing of the fascia between the abdominal muslces longitudinally), Placenta Previa (bleeding coming from the bottom of the uterus), Hypertension (eclampsia and pre-eclampsia), and excessive dizziness or fatigue, are all complications that would prohibit strength training for pregnant women.
Below is a sample program to follow that highlights basic exercises for pregnant women in the third trimester:
- warm up includes walking, aerobic machines
- Aerobic machines should beel comforable in the perineal area. May wish to substitute bucket seats (recumbent bike, UBE, etc., for regular bike seat).
- Upper body exercises: upright chest press, or pec deck, dumbbell shoulder flies, front flies, dumbbell biceps curls, Nautilus biceps curls
- Dumbbell single arm triceps extensions, towel resistance triceps extenstion, Lat pull downs, bent rows, side bends
- Lower body exercises: Standing hip machines (low ROM on hip adduction), steap-ups (12" steps), body weight calf raises, leg extensions, standing leg curl machines, body weight half squats.
WHEW! Ok, all that was hand type straight from my old science books... hope some of that helps. | |
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| Pregnancy and Exercise
Posted: 2/26/2007 2:42:41 PM | valis5 is absolutely right with his advice..
you're already producing the hormone relaxin which loosens up the joints in the pelvis to allow the baby through - it also makes all your other joints more prone to injury, so perform all movements in a very controlled manner.
also, as he said any supine exercise is to be avoided - this is because the major blood vessel going to the lower body (and by extension, the uterus) can be compressed by the weight of the baby so you'll want to avoid any exercises that require you to lay on your back after a while. [basically backing up what he said but explaining why]
most people who are pregnant can continue with a light to moderate version of their regular routine.. not all people can though so clear it with your doc (i couldn't, i had a high-risk pregnancy due to subchorionic hemorrhage and a big ol' tumor growing beside the baby).
IMMEDIATELY stop exercise and report to your doctor if you feel dizziness (usually caused by orthostatic hypotension but can be caused by complications), start spotting, or get swollen hands or feet. | |
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