Third Time's the charm, I hope!

[Suzi4x]

Hello everyone,

I'm new here although not a new Cathe fan. I just learned that I'm pregnant (maybe only 2-3 weeks along), SAHM of 2 boys (one is 16, the other 4), am completely surprised, thrilled and anxious all at the same time. Since I've been active (doing at least 2-3 Cathe (mainly cardiokicks and CTXpress Kickbox) and 2-3 Firm/Fitprimes and walking/pilates and yoga, I'm hoping that this will be my best pregnancy/birth experience ever (and will probably be the last as I will be 40 this year). I don't plan on changing my workout routines much until the 2nd tri-mester as long as I continue to feel great (but I have stopped interval training, I.E. Firm Volume III) but am curious about how much to do. I walked alot with both pregnancies but did little weight training or flexibility training so while I was in decent shape, I was not as fit as I am now. Presently I work out 5-6 x a week and rotate cardio/yoga days with firm tapes or Cathe's strength tapes. Since my back and ab areas tend to be very weak, I was thinking about starting workouts with the stability ball (Zone has a stability ball dvd with separate aerobics/abs/upper/lower strengthing workouts and rotating that in with the other disciplines. I also plan on doing Crunches pre-natal yoga dvd as soon as the belly begins to take over (I currently use Power Yoga from Living Arts and Yoga for Dummies/Pilates for Dummies). For strength training, I plan to keep on using the CTX weight training workouts and doing Firm Basics and possibly Tough Tape using modifications. Have any of you tried either of the balance ball workouts or the crunch tape or can you offer me any suggestions? I don't want to buy too many new workouts for the pregnancy but would like to get at least a couple so that I can do something. (For post pregnancy, I have my eye on a Bob stroller or the new Graco jogging/car seat/stroller combo).Thank you.

 

[Cathe Friedrich]

Hi Suzi4x! Wow, Congratulations. Great News. You can continue with any workouts you are currently doing being sure to listen to your body day to day. The main issues are not getting too out of breath and, after 12 weeks, not being flat on your back while exercising. You will have good days and bad days, just go with the flow and place no expectations on yourself. Enjoy your pregnancy and keep us posted. Take Care! PS.....Stay VERY hydrated always!!!!

 

[Suzi4x]

Thank you Cathe for your reply and your inspiration. I enjoy doing your workouts and hope to be able to them for along time. Your two kickboxing workouts still make me laugh out loud for the fun of it (not something I can say for alot of the other workouts I tried).

 

[Cathe Friedrich]

Hi Suzi! I also want to point out that you DO want to keep your abs and back strong since more stress is placed on these areas during pregnancy. Using a stability ball with these exercises are great and quite popular for use during pregnancy as well. At the very late stages of pregnancy you may have to modify your technique and/or excercise entirely for abs.

I have included an answer that I posted to another person asking about fitness modifications to be aware of while pregnant. I thought you would benefit from this answer too. Take Care!

Previous Post............
Before I get into your questions, I just wanted to say that the overall fitness concern during your pregnancy is that you simply maintain your fitness level and scale back as you get further into your pregnacy. This is NOT the time to push yourself to accomplish new goals or fitness levels (which I can see from your post that you are not doing, good for you!).


During the first trimester the main change in your workouts is that you do not get your heart rate up super high (gasping for breath), which will also remain one of your priorities for the duration of your pregnancy. Sheila, our prenatal expert, and myself, who has been certified by Sheila, recommend that you use the talk test and/or perceived exertion test rather than a heart rate monitor or chart because your heart rate is already naturally elevated when you are pregnant therefore heart rate charts and monitors providing you with a false indication of your actual intensity. Your goal should be to say 2 to 5 word sentences at all times during your workout. How many days you workout will vary on your energy level. While you are pregnant, especially in your first trimester, you may feel nauseous, tired, and unmotivated all contributing to just how many days you actually do and/or how hard you workout per day. But the overall concern here is to listen to your body day by day and only do what your body is telling you it can do each day. If it says "no workout today" then take the day off. You may have a spell where you need a week off, you just never know.

Also, impact should be reduced as you get further along because your pelvic floor will be stressed and ligaments in the pelvic area extremely stretched to support the weight of the baby. This is the time to point out how important it is for you to do kegals constantly, anytime, anywhere! Intricate choreography should be done with extreme caution (or even eliminated)as you get into the further stages of your pregnancy since your center of gravity will change causing you to potentially lose your balance.

SIDE NOTE: I should also point out that ACOG has revised their guidelines in 1994 stating that is is now okay for a woman to get their heart rate above 140 while working out. They too recommend using a perceived exertion test to monitor your intensity level. I mention this to you since you will still find many people unaware of this change.

As for your weight training, you should be fine continuing with this until it just naturally becomes uncomfortable for you. You certainly can use heavier than 5 pounds if this is what you have normally done. The main concern is to not be flat on your back after 12 weeks and to be aware that a hormone relaxin in now in your body. Relaxin naturally softens the bones, ligaments, and joints to prepare your body for child birth. Many experience the effects of this much more than others. In any case, as long as this hormone is present in your body, you should not be pushing your self to do extreme weight because your support system is not what is usually is. I kept doing my usual weight until suddenly one day I started to just feel that my usual weight was a struggle and/or I would feel unusual pulls or clicking sounds in my body while doing a certain exercise. All flat back exercises such as bench press, crunches, etc. should be done on an incline after 12 weeks as to not reduce the circulation that goes to the baby. Other exercises should always be done with caution and your body should always be supported. For instance if you are leaning over to do tricep kickbacks, have one arm (and possibly even your leg too) up on a bench to support your weight and give you back support. Exercises such as planks, leg raises, and push ups should be done at your discretion. I would STRONGLY suggest the modified bent knee versions of planks and push ups because they are very demanding poses to your lower back. Eventually when your belly gets very big you yourself will come to the realization that these exercises are simply not doable anymore. At that point, eliminate planks, if you haven't already, and do your ab work on all fours where you will have the baby weight to use as your resistance. Push ups can be done against the wall at this point. Long lever moves such as leg raises will most likely just be too uncomfortable due to balance issues and your pelvic area being very sensitive at this time. Remember, the relaxin in your body is softening your joints therefore weakening your support system to some degree.

As for your ab crunches, as I mentioned you can do it on an incline even though it IS a bit easier this way (but safer for baby). The all fours position will not do very much at this point but when your belly gets very big, you will have a nice "ball" to use for resistance.

........end of previous post.