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Exercise and Pregnancy?
Should I exercise during pregnancy?
Damn, you should! It amazes me how many people believe that once you’re pregnant, you shouldn’t exercise during pregnancy. I want to put this myth to rest and tell you that you should exercise during pregnancy.
The question is not should you, the question is how. So in this article I want to give you some guidelines on how to exercise during pregnancy.
If you’re at all into fitness and thinking about having a baby, you’re probably a little nervous! I’m sure you’re excited about having a baby, but you’re nervous about gaining weight and the impact pregnancy will have on your body image and fitness. I don’t blame you! I’m a dude and I’ve seen how putting on extra pounds can turn you to stone.
Be aware that you will gain weight during pregnancy. The goal is to ensure that most of that weight is “baby weight.” I want to give you some strategies for maintaining or even improving your fitness, even during pregnancy, so that you look and feel your best while making sure your baby is safe. I always encourage our clients to continue to exercise and continue to set fitness goals during pregnancy. Don’t let this be the time you fall off…then it’s only more difficult after pregnancy.
Exercising during pregnancy can give you a lot of health benefits to keep you looking good. And don’t forget the benefits it can have for your child.
Here are just some of the benefits of exercise during pregnancy
- Lower risk of developing gestational diabetes (that’s huge!)
- Weight Control (I know you love this one!)
- Reduced postpartum depression (You don’t want to deal with PPD!)
- Reduces water retention (you know that bloated look!)
- More nutrients for your baby thanks to a bigger placenta (Who wouldn’t want a healthy baby!)
- Reduced likelihood of varicose veins (We all love those veins..NO!)
- Less likely to require a C-section (not fun, I hear!)
- Get back to your pre-pregnancy weight faster (YEAH!!)
- A healthier and slimmer baby within 5 years after giving birth (Amazing!)
- Increased birthing ability to handle the demands of mommy hood! (I hear mom hood is a full time job.. Get ready!)
The studies that have been done encourage pregnant women to do moderate exercise for 30 minutes or more each day, so if you don’t believe me, do your own research.
Studies have even shown that very physically active women can benefit from continuing high-volume exercise during pregnancy, up to 9 hours per week. Now there are certain things you want to stay away from during pregnancy….
So now I want to give you some keys to exercise success during pregnancy.
Set realistic goals
First, you will need to adjust your goals and realize that things will change during pregnancy. I’m going to say something that might shock you. You are ready? Weight gain can be expected during pregnancy. That’s right, expect to gain weight! The question is how much you get.
Here are the numbers for healthy weight gain during pregnancy:
- Underweight women should gain between 25 and 35 lbs
- Overweight women should not gain more than 15 to 25 pounds
- Women 5’2″ or shorter should gain between 15 and 25 lbs
Throw away all those notions of losing fat during pregnancy… Your new focus should be maintaining your fitness level and getting to a healthy but not abnormal weight.
Exercise intensity
Exercise intensity must be controlled during pregnancy. how do you do it By keeping body temperature and heart rate under control. To do this, you will need to pay close attention to the intensity of the exercise. Always remember that your first duty during pregnancy is to create an ideal environment for your baby. I say this to say that if you smoke and drink you should be slapped on the head!
I had to throw this out there because I am amazed at how women continue this lifestyle when they are pregnant.
Back to my point about exercise intensity…You should be able to carry on a conversation without getting out of breath. Your heart rate should not exceed 70-75% of your maximum during exercise (HR maximum = 220-age).
Keep your body temperature under control by avoiding exercise in extremely hot or humid conditions and by always staying hydrated during exercise.
Exercising every day keeps the doctor away
Although you will need to keep your exercise intensity in check, your exercise volume will not necessarily decrease. How often and how much should usually be determined by what you did before you got pregnant. In fact, it is recommended that pregnant women exercise at least 30 minutes a day with this exercise consisting of a wide variety of exercises.
Exercises you can do and exercises you shouldn’t do
You want to stay away from contact sports during pregnancy. So put away the soccer ladies! Sprinting is also out, but there are plenty of other exercises that are fine as long as you pay attention to the changes in your body and watch the factors I mentioned above.
High-impact activities and other exercises should be minimized. Try to choose activities that put less stress on the joints, such as swimming, walking, cycling, or if you like the gym, you can use the elliptical or stair climber.
I’m about to say something that will shock you. Prepare!
You can do weight training during pregnancy. In fact, strength training should be done and can be one of the most beneficial activities for a pregnant woman. Follow my instructions below:
Here are these guidelines for strength training during pregnancy:
1. The work of That Core
Back and hip pain tend to increase during pregnancy. Fortunately, exercises that strengthen the core (your good old front and side bridges) can strengthen the core muscles and reduce pain. You want to try to pick exercises that require you to support your spine and that force you to use your core (abdominal) muscles to support your spine. You may have heard me refer to these exercises as core stability. You should maintain a neutral spine when choosing these exercises. These exercises will usually be free weight exercises and not machine exercises because they do all the stabilization for you. It’s important to work on your core during pregnancy
2. You should train your whole body
Make sure you train both your upper and lower body. A total body workout will allow you to build more lean muscle mass, which will allow you to burn fat more efficiently during pregnancy, plus you’ll look toned, slim and sexy!
3. You should avoid lying on your back
After the first trimester, try to avoid exercise that requires you to lie on your back. Exercises like bench press. Studies have shown that back exercise can reduce blood flow to the brain as well as the uterus. It probably doesn’t cross your mind, but you also want to avoid exercises that push or put pressure on your stomach.
4. You should breathe naturally
Try to breathe normally during the exercise. Try to avoid exhaling forcefully without actually releasing the air, which can result in a rapid increase in blood and intra-abdominal pressure, which can reduce oxygen flow to the fetus.
5. You should use higher reps
I’m not telling you not to work hard, I’m just telling you to cut weight. You should stick to higher reps for your sets (10-20 reps). These sets should be performed at 65-75% of your 1RM. This can help avoid stress on loose joints and prevent rapid increases in blood and intra-abdominal pressure.
If you have been exercising regularly and have just become pregnant, it is important that you continue to exercise, just make sure you follow the recommendations above. If you’re reading this and you’re not pregnant yet, now is the time to get active and take control of your health so you’re ready when your time comes.
If you’re pregnant but new to exercise and want to start, go ahead. Start very slowly and remember to follow the instructions above. I always recommend getting advice and consultation from a fitness professional who knows what they are doing and has some experience working with pregnant women. And don’t forget to check out my article on how to eat while pregnant… Taking care of your nutrition is a huge part of the game.
Of course, if you need help with nutrition or exercise, I recommend reaching out to one of my Bootcamp Tulsa trainers.
Now go make some babies and get fit while pregnant!
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