Exercise queries

[Jacqueline]

Hi all

It's been a long time since I've posted here.

I've been somewhat unlucky with carrying a baby though they don't know what the reasons are so we've just got to get on with it and hope the next one sticks

Not pregnant at the moment (though that's a matter of time) but I'm doing all sorts of research about exercise and what should be absolutely avoided.

Although I use Cathe's advanced dvds I purchased the beginner dvd's - and really like them - for pregnancy I think these would be better for me than the advanced workouts during any forthcoming pregnancy.

I've been reading that lunges are a definite no-no when pregnant as they can cause the placenta to peel away.

Sit ups - I'm not so sure about throughout the whole of pregnancy. Some websites say continue but modify especially after the first trimester some say they are contraindicated and so are to be avoided.

With Cathe's beginner dvd's I think they are low impact enough to do as is but it's the weights sections and other Cathe weights dvds that I want to do...should certain exercises be excluded during pregnancy? I guess this is my main question really!


Any advice you can all shed on what's what - not just the sit ups, I know this one is a regular question on here but I'm concerned about such exercises as lunges...back lunges, forward lunges, side lunges off the step, walking lunges? Then there's the question of the hip flexor or quad stretch...whilst performing these stretches aren't you also encouraging a stretch through those muscles that would cross the abdominal area as in the lunges too? I just don't understand, basically. I would never have thought lunges could be a problem until I read it...

Thanks

J

 

[jgoycoolea]

Where did you read that about lunges? I've never heard such a thing. I certainly did lunges with my first pregnancy. I can't remember clearly, but there may have been a point late in pregnancy when my belly was too big to do them comfortably.

I also did abs the whole time and am a bit ashamed to admit I did them on a flat back.

I did modified Rhytmic Step the day I went into delivery (about 18 hours previous). But I do not think it caused delivery. I did high impact exercises during pregnancy, but now have bit of a problem with incontinence if I sneeze or cough real hard, and I certainly can't "hold it" like I used to. Not sure if it was the impact or not.

I bought a book, at the recommendation of someone here, called "Exercising through your pregnancy" by James F. Clapp III, M.D.

All of this said, If I'd lost some babies, I would most definitely be more cautious too no matter what anyone else says. I am sorry you have had these sad experiences.

 

[wendymin72]

Hi!

I have modified my work outs in the following ways since I became pregnant:

I am doing all supine work on an incline or not all.

I am keeping everything low or no impact-I read it caused stress on your already strained pelvic floor during pregnancy...it's a good thing too...coz even at low or no impact at this point, I find myself not being able to hold my urine for very long. I ALWAYS go to the bathroom atleast once during an hour long work out now where I never used to. I just can't hold it right now.

I am making sure I don't exhaust myself during cardio.

I have never heard of the lunge theory either. I have not cut lunges out, tho they do become more challenging as the belly grows so I'm sure one day I just won't be capable of them anymore.


Have a great work out!

~Wendy~
Due Date: 5/19/05

http://www.bullmarketer.com/modules/coppermine/albums/userpics/Sports/exercise/thumb_exercise15.gif

http://www.picturetrail.com/gallery/view?WENDYMIN

 

[dshepperd]

Hi There,
Although I don't know specific answers to exercises that are truly contraindicated, having had 5 miscarriages before my 1 successful pregnancy, I can tell you what I did. I did very minimal standing leg work - if I did any squats or lunges at all, it was with no weight. Mostly I did floor work for lower body during my pregnancy. I kept my cardio low impact and low intensity for the most part. After the first trimester I was so breathless that high intensity was not a temptation. I did lots of walking, elliptical trainer, low impact step, and in my last trimester, Leslie Sansone videos.

As for ab work, I did everything on an incline from about week 12 on because I did get lightheaded if I was flat on my back. I did do crunches, but on an incline.

I also kept upper body weight fairly low intensity using light hand weights.

I actually don't believe any exercise CAUSES miscarriage (except in certain rare conditions possibly) BUT after 5 losses I did not want to jeopardize my pregnancy or have regrets about anything I could have done differently if I did lose another. So...in my opinion when it comes to something so dear, it is better safe than sorry.

And, I'm happy to report that my DD is now a healthy, happy 2 year old and I have been back to my pre-pregnancy weight since very soon after her birth.

Take care and best of luck to you! Sorry this was so long...

Dana

 

[Sheila Watkins]

Hello,

Could not let the "lunge" thing go without an answer. I too would like to know where you read that doing lunges would cause the placenta to tear. I can tell you with utmost confidence that there has never been any peer reviewed, valid research to support this theory. In fact, there has never been any research to support the hypothesis that any exercise can cause miscarriage. Now, that is not meaning that you should not err on the side of caution if you have experienced a miscarriage. There is so much mis-information out there and so much of it is capitalizing on fear. That is one of the reasons why my company (i.e. my master trainers and I) trains health and fitness professionals in the field of perinatal fitness and wellness. I want to get the correct information to moms to be via the instructors that I train.

Also, hip flexor stretches are a necessary component of a prenatal fitness program as the hip flexors naturally tighten during pregnancy. I also see no reason why you shouldn't stretch out the quads. Lunges should be approached with caution as they require a balance component. Also, as your ligaments loosen because of the hormone relaxin, you may experience some wobbliness or looseness in your hips and knees and your lunges may not feel as "good" as they did before.

Keep in touch and let me know where that lunge information came from.

Sheila

Sheila S. Watkins, MLSci.
Founder and National Program Director
Healthy Moms(R) Fitness
www.healthymomsfitness.com

 

[FiddleFit]

> there has never
>been any research to support the hypothesis that any exercise
>can cause miscarriage.

Sheila, Thank you for stating this. It's reassuring to hear. I have a question, though. If miscarriage isn't the concern, then why is it not recommended to go anaerobic at *any* stage of a pregnancy? Certainly early in the first trimester the zygote doesn't have developed lungs or brain that would be starved of oxygen, right?

Curious,
Sandra

 

[Jacqueline]

Dear All

I'm sorry if I sounded alarmist with my query. I've looked at literally hundreds of sites about exercise and what to and what not to do that I cannot now find the websites in question. I now understand the information was incorrect.

Sheila thank you for your input too. Your response is so helpful to me. I've just experienced my 3rd mc and was so sure I had done something wrong. I did pilates for pregnancy 4 days before my previous mc and thought (after reading the misinformation I found on the internet) that this was the cause. We've seen a specialist for all the testings into what keeps going wrong but never have they said exercise is to blame. Reading your message (a professional in this field) about exercise and pregnancy has really helped me towards stopping blaming myself.

I've never been told not to exercise even after my m/cs but have always modified from hi to lo impact and lighter weights.

I'm just awaiting test results now to see if we can go further in our quest for a family.

Sorry again if I caused alarm with my question.

Jacqueline
x

 

[dshepperd]

Jacqueline,
I think there is a lot of misinformation out there on the Internet, and my Ob/Gyn told me not to lift heavy weights or do lunges and squats, so among the medical community there is also a lack of knowledge. However, I will also say that even Dr. Clapp in his book Exercising Through Your Pregnancy, made some caveat about women who have experienced recurrent miscarriage. Unfortunately I can't find my copy so I can't repeat exactly what it was. Anyway, my point is that you still may hear different guidelines about exercise in general with respect to your situation v. the pregnancy of a woman who has not suffered repeated losses.

In the end you have to go with your heart and common sense.

Good luck with your testing. During my successful pregnancy, I was treated with heparin but since I never tested postivie for APA, I don't know if that was the difference or just luck.

Take care,
Dana

 

[Tammyspq]

J.,

So sorry to hear of your mc's. I experienced 2 in a row in 2004 after having had one sucessful pregnancy in 2002. I am now pregnant and all seems to be going well. I am a certified fitness instructor and personal trainer and was also concerned about what I did or didn't do with fitness. Just an FYI, two doctor's who "managed" my mc issues continue to stress with me that for centuries, women have tried to self-abort with no success. If the fetus is healthy, there's nothing we can do to kill it and if it is unhealthy, there is nothing we can do to stop it. They did say that we can do harm to a healthy fetus though, i.e. fetal alcohol syndrom from drinking, etc. Nonetheless, for a control freak like me, I wished it was something I did so I could stop doing it! I will keep you in my thoughts and prayers.

On to fitness...when you do have your baby, if you have a vaginal delivery and are to push baby out effectively, you should be using your abdominal muscles. Most women do vaginal or rectal pushing, which have their place, but those muscles are so small and the rectus abdominus is so much larger you get more bang for your buck! Separately, given that the role of the abdominal muscles is to support the spine, and that those muscles are stretched during pregnancy, it is imperative to keep them as strong as possible during pregnancy to help alleviate any problems such as low back pain, SI (sacroiliac joint) pain, and maintain phenomenal posture. Whew! That's a mouthful! I could go on but...

The other concern I have about lunges besides what Sheila brought up regarding balance, is the tendency for calve muscles to cramp during pregnancy. Given the position of the rear leg and foot, the pregnant exercise is very susceptible to this occuring. However, not everyone experiences this, but I say why tempt fate?!

Dr. Clapp's book is a GREAT resource for information too. The only bummer for me is that he doesn't really look at risks of certain exercises and the effects POST-partum for the pregnant exerciser. I only really became aware of some of these issues by working with a woman who is a physical therapist and has now been able to specialize in solely prenatal and post-partum woman - she's not sure if this is good or bad.

Lastly, working out smarter is the way to go but listening to your body will be your best bet too.

Best wishes and God's blessings!

Jeni - momma to Olivia Rose, 9/14/02 and due 7/21/05
Healthy Moms Certified Fitness Instructo