3rd Trimester-Want to Start Strength Training

B

Buffyinoz

New Member
Hi Everyone,

I live in Australia and am searching for a strength training video to use. I use to do Body Pump when I lived in the states.

Unfortunately, I live in a small rural town in Australia and am forced to order exercise videos from the states....as Australia doesn't seem to have much available.

I am six months pregnant...this is my second child. Things are going fine..I do have a walking program. However at six months pregnant I weigh 250 lbs at 5'4 tall. I really hate it and want my size 12 body back....as soon as possible after the baby is delivered...:) I figure if I start now....:)

I like using hand weights (I am using 4.4 lbs ones presently to do some arm work on my own. I am using this one Aussie video I found but am not sure whether I will achieve results with it.

I am looking for an exercise video that incorporates strength training/low impact aerobic without a step as at six months....I don't consider using a step safe.

I have heard that The Firm's Body Sculpting Basics video is good as you basically just use hand weights. Because of the Aussie dollar it will cost me double whatever the American price for a video so I want to make sure I get one that is suitable.

Does Cathe offer any low impact/body sculpting videos? I have looked over the web site but haven't found one yet...but it is 8:00pm and I am tired...:)

Thanks for any advice you can give....and yes I am watching my diet..and hoping for a boy as I have a girl already....:)

Barbara
 
Hi Barbara (or should I say go'day? lol--Ok that was probably lame!),

Before giving you my .02, I want to emphasise that ANY exercise should be pre-empted by a visit to your doctor for his/her advice. Being overweight & pregnant, you definitely want to take care of your body, but your health professional's advice is absolutely key to whatever you take on.

That being said, I recommend the Firm Basics to get started. You can find them on e-bay and collagevideo.com. They are great low impact videos. You will find that you can progress quickly with them & you will get good results if you are consistent. Cathe is very much into intensity and for the intermediate to advanced exerciser.

You will find great advice here from those that have been "in your shoes" and those more educated than I. You should also check out FitPrime.com forums and videofitness.com forums. They are full of great information!

Welcome to our forum.
Deborah
 
I echo gettinfit pertaining to checking with Doc, but I'd like to also recommend Francesca Gerns weightlifting video's. I started her Weights III video when I was six months pregnant and by the time I delivered I had built more muscle than in the last 14 years. They are nice and slow which was great for pregnancy. She is very careful with form as Cathe is. I only had to modify a few exercises which required laying on my tummy. On the day of delivery I was doing squats with 30 pounds on my shoulders. She was helpful because she uses only 5 pound weights on the video and you can use whatever level you are at. It made for a wonderful pregnancy and easy delivery. Just a thought.

Briee
 
Just wanted to congratulate you on your pregnancy :). I am 21 weeks with my fourth (due mid-January) and am just getting back into my workout routine after too much time away in the summer. When is your baby due?

I am also hoping that following a good program now will allow for a faster recovery and weight loss post-baby. I plan on using Cathe's Power Hour 2x per week, PS Strong Legs & Abs 1x per week, and 2 to 3 cardios per week for the next several weeks.

Take care!
Sandi
 
Hi Barbara,
Congratulations on your pregnancy! As Gettingfit rightly said, Cathe's workouts are aimed more at the advanced market, so I would be cautious about starting out with most of her workouts at 6 months pregnant (although they will definitely whip you back into shape afterwards!!).
I'm not that familiar with Firm's, although I have tried them, they just weren't my "cup of tea"!
I live in the UK, so like you, I rely on getting my DVD's/Videos from Canada/US. Kathy Smith's Lift Weights to Lose Weight has 2 20 minute workouts - one upper and one lower body. You can choose to work heavy or light, depending on how you feel that particular day. Kathy is particularly "peppy" in these workouts (I think she may have overdosed on the caffeine prior to filming!) however, the workouts are well rounded and hit most of the major muscle groups in a short space of time. There is no warm up included, so you have to add this on yourself. It's available from Amazon.com, although I'm not sure of the price.
Hope this helps!!
Sandi,
You and I are at exactly the same point - I will be 22 weeks pregnant this weekend with my first! I am in awe/admiration at your workout schedule - I'm lucky if I manange 4 workouts per week total at the moment!! My due date is 20th January 2003 and I can't wait!
Kaz.

Today Is The Tomorrow We Worried About Yesterday And All Is Well.
 
Hi Kaz!

[font size="1" color="#FF0000"]LAST EDITED ON Sep-10-02 AT 11:16AM (Est)[/font][p]It is exciting, isn't it? Do you know if you're having a boy or a girl? I had an amnio this time (I'm 37) and found out we're having a boy which is great because we have 2 girls and a boy already. Have you checked out Cathe's Pregnancy Forum? It's a wealth of support & info.

Take care!
Sandi
 
RE: Hi Kaz!

Hi Sandi,
We don't know whether it's a boy or a girl - we have a scan on Thursday and we've chosen not to know as we would really like the surprise at the birth, so unless it's blatantly obvious(!) on the scan, we'll wait and see.
I check out the Pregnancy Forum regularly for info, although I don't often post. It's great to have such a mine of information!
All the best!
Kaz.

Today Is The Tomorrow We Worried About Yesterday And All Is Well.
 
Hi Sandi,

Thanks for the post!

I am due December 20th but the way the baby is kicking could be sooner...lol. Sounds like you will have your hands full...I am definitely stopping at two as this second one was a surprise. Can't wait to get my tubes tied so I don't have to worry about it any more..if men only had our problems....

You sound energetic especially doing the videos around your children. I get about 40 of walking in with talking my 9 year old daughter to school..plus we as we have no car and live in a small town...I get lots of walking in.

I have been doing the Aussie fit videos New Body which is really defining my arms...so I am happy about that.

TTFN

Barbara
 
Hi Barbara! Congratulations! Incase you are not aware I would also like to invite you to our pregnancy forum. Currently I do not have any workout tapes for pregnant exercisers. But I will post some information that you may find helpful with regards to working out cardiovascularly and with weights.

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.
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 and oxygen flow 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 positions for 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 ab crunches, you can do them 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.

A Book of Potential Interest: "Fit to Deliver" -- An exercise program for you and your baby by Karen Nordahl, M.D., Susie Kerr and Carl Petersen. This book provides a workout program for each trimester of your pregnancy for either the beginner, intermediate, or advanced exerciser.

Good Luck and again congratulations!
 
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