I do Denise Austin's pregnancy exercise dvd and it has aerobics and stregth training for each trimester...I'm not sure of the specific regulations BUT in the third trimester video she says to switch to like 2lb weights...I've been using 5lb weights and feel fine/haven't had any complications. I think the thing with weights is that your body is changing due to hormones and things are stretching and loosening so the chance of injury is greater and that is why they want you to lift lighter weights/more reps. As far as the high intensity sessions go, you want to be sure not to get your heart rate over 140.
I think exercising during pregnancy is fantastic! Talk with your doctor to get the best advice and keep moving =)
I am an avid fan of Bikram Yoga. I have been practicing now for four years, and it is a very intense workout. I also run 40 minutes every other day on the treadmill. When I got pregnant (due in 2 days!) I stopped the yoga (the high heat can cause miscarriage) and kept jogging (I upped that to every day). Then, once I started my third trimester, I switched to the highest incline and speed walking for 30 minutes every day as well as doing an hour long prenatal workout video. Running is really bad for you once you hit the third trimester as it can send you into early labor and is hard on your kidney's and bladder. Sweetangel is right, keep your heart rate under 140, and take it easy. After the baby is born I am going to go right back to my original routine and also add a post natal video.
I don't know about weight lifting- maybe too much strain can hurt the pregnancy? I would definitely ask the doc on that one. Any exercise at this point is great. I read an article the other day that talked about how women who exercise while pregnant have babies that sleep better and longer, and that they are finding that the babies are smarter as well.
I have a concern maybe you ladies can offer advice so i dont feel so bad!! I been working out and i hope to conceive at the same time well i also belong to spark people and one of the girls there just recently had a M/C cus she was working out and the test was negative!! So im just scared with the workouts if i do get lucky enough for a BFP i might not find out in time and if so i would feel really really bad if its my fault! I hope though the girls were right and something else must have been wrong for it to happen like that!! What do yall think?
I used to run 30-40 miles/week and strength train 4 times/week before I got pregnant - and I literally got pregnant the first time we tried!
I was told it was fine to continue the exercise program I was already on but would have to ease up when the pregnancy got significantly further along (can you imagine a 30 week pregnant women running 30 miles/week? LOL). I continued exercising at this pace until about my 8th-9th week and at that point I was so exhausted, from the pregnancy itself, that I had to dramatically reduce my workouts and replace them with naps.
Thanks everyone for your comments!! I think I am going to continue working out but just really pay close attention to my body, if I get too tired I will take extra breaks and definitely drink lots of water!!!
spade22, I think you are right from what I've read online! Thanks for sharing your experience. The crossfit program I do incorporates running with things like squats, pushups, box jumps... etc! It has dropped my running time from 12min/mile to less than 9min/mile!!
gokuangel... I have been working out since the beg of january. We just found out we were pregnant about a week ago and I was working out vigorously before that... I think as long as your body is somewhat used to the workouts you are ok.
Baby dust to everyone!!!
I'm sorry but I disagree with britni84...it is not YOUR body that has to tolerate the workout, it is the baby's body that can't take the intense workouts (heartbeat over 140).
While we were ttc, I cut back on my exercise regimen as if I were pregnant...and as soon as I got my bfp, I didn't exercise until my first appointment with my ob because I was a nervous nelly ;) Then I started but I had to stop at 18w due to placenta previa but was okay'd again at 26w.
I was exercising before and during my first trimester last with my last pregnancy and I had a mc...that is why I was more cautious this time about exercising while ttc and during the first trimester.
You can lift weights and excercise, however the further along you get, the more you'll have to adjust your workout. Simply because your body won't be able to handle a strong workout.
Basically you want to workout at whatever level your comfortable with. After your first couple months working out you want to make sure your heartbeat doesn't get above 140.
Personally I can't work out at all cardio'wise because my heartbeat easily hits 200 or more... it's really wierd.
Exercise cannot cause you to miscarry in very early pregnancy so don't fret about that (especially you gokuangel!!!).
I exercised vigorously right up until I got my BFP. You should lift weights every other day- it will help you lose weight faster (if that is your goal).
Lifting weights is fine during pregnancy as well (just some light dumbells). There are also exercises tailored for pregnant women. You can find a really good ab workout at babyfit.com for pregnant women that is approved for pregnant women.
Exercise is fantastic. Don't give it up just because you want a baby or you'll end up like me! A year down the road still overweight and no baby. When I FINALLY started working out and losing weight I finally got that BFP.
Good luck to you!
sweetangel is correct- you cannot let your heartrate, when pregnant, go over 140 bpm. Your heart pumps 50% more blood than a non-pregnant body so it can be harmful to you. So once you know you're pregnant (by the time you find out you're 4 weeks along, but baby is 2 weeks old) cut down your workout or talk to your doctor about what will work for you.
I said in my original post that I think exercise is fantastic, and I don't think anyone should give it up HOWEVER I caution anyone who thinks they might be pregnant to act as if they ARE pregnant and follow the guidelines set by the American Academy of Obstetricians and Gynecologists which says not to get the hb above 140 etc.
Once someone is pregnant for sure, there are lots of modified exercises that are made for the pregnant body and all of the changes it is going through.
Strength training is also a great component to an exercise regimen because muscle burns 3x the amount of calories as fat does...so for every pound of muscle you put on, your metabolism naturally rises regardless of whether you are working those muscles or not. The risk of weight lifting in pregnancy has to do with injury to mom rather than baby because of the relaxin hormone causing joints to loosen so its easier to pull something or injure yourself.