14 week newbie with questions!!! (long)

[Meecher]

Hi everyone!

I was a lurker prior to posting (this is my first post), and I'd just like to say that all of you seem like a really nice bunch!

This is my first pregnancy and I'm at 14 weeks. I've been a fitness addict for over ten years now (I'm 33), and I've only worked out with Cathe and the FIRM. One of my major concerns when I found out I was pregnant was, of course, keeping up my fitness level.

My weight has always hovered around 140, and I'm 5'8"...(my bodyfat was always in line)...and I've already gained 11 pounds so far!

How does everyone feel about frequency and intensity of workouts? I worked out normally most of my first trimester, but scaled back some after that. As far as frequency is concerned, I've gone to 4x-5x/wk (used to be 5x-6x/wk). Is that too much or too cautious?

As far as intensity is concerned, I have to admit that while I've really toned down most of my I'm-about-ready-to-pass-out cardio tapes, I've pretty much kept up the same weights in my workouts. (And, I'll admit that I'm staying away from the super-long or super-difficult ones) Is there any reason I shouldn't? (I've read and heard that one shouldn't use over 5 pounds...no way?!)

I've also kept up (so far!) with regular push-ups. Is is pretty much O.K. to do regular push-ups until you can't handle it, or should I be scaling back to knee push-ups to be safe? (I have to admit, it's getting a bit harder!)

My doctor told me last time that I'm safe to lie supine to 20 weeks, but then I hear others saying 12 weeks is the max. I'm also very confused about abdominals. I read some of the posts regarding abs, but still don't understand when to really STOP? (I'm *definitely* showing, by the way, and have been for a few weeks...the pooch aided by chronic constipation! I say this because I'm under no delusion that I'm doing abs to look decent in any way!!! I just *really* don't want to lose my strength/tone there.) Crunches, lower abs, leg lifts/raises, obliques, pikes, etc...which? any? when? how??? HELP!!!!! I'd hate to stop completely, so I've tried the ones mentioned (in previous posts) on all fours. Even when concentrating, they don't seem anywhere near as effective (and probably aren't, right, otherwise we'd do these more often!!), but would you increase the number to make up for this?

These are my biggest questions right now. I want to do what is safe, but I'd like to hear the experiences/advice of Cathe folks, 'cuz I *know* you guys are of above-average fitness!

Meecher
From WI, by the way!

 

[Cathe Friedrich]

Hi Meecher! Congratulations on your pregnancy and welcome to the forum. Please feel free to continue to join us here.

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.

Well, I think I have answered all of your questions. Good Luck and congrat's again!

 

[Meecher]

Thanks a million, Cathe!!!

WOW! :-jumpy What a fantastic, comprehensive answer to my bevy of questions! Thank you! It's too bad that there aren't more resources out there for those pregnant folks interested in maintaining their (higher) level of fitness. As you mentioned, most people (and even many doctors!) I've talked to still seem to adhere to somewhat outdated information.

(Like my dad, who, after finding out that I had worked out last week, went into a panic thinking that I might go into labor six months early! :-rollen )

Armed with this good advice, I feel much better!
Thanks again!
Meecher
in cold, rainy WI

 

[AlisonK]

Hi Meecher!

You already got a wonderful reply from Cathe so I just wanted to welcome you to the forum and say congratulations on your first pregnancy! I am not to far behind you I am currently just past 13 weeks pregnant now also Stick around and keep posting it's great to have you with us now!


Alison