Some fit women can continue jogging or other high impact activities while pregnant -- some can't. A lot of it has to do with your previous fitness levels... but a lot of it also has to do with whether or not you are experiencing a lot of fatigue or morning sickness, how the hormone relaxin (responsible for loosening your joints, muscles, and connective tissues to allow room for the baby) is is affecting your joints, how you are carrying the baby as you get into the 2nd & 3rd trimester, whether you have any back pain, whether you experience any sciatica (nerve pain or numbness starting on the side of your lower back and travelling down the leg), and whether or not your pelvic floor can sustain the weight of the baby, growing uterus, placenta, and amniotic fluid -- if you find yourself tinkling or leaking in your pants, you need to go low impact (high impact activities on an already compromised/weakend pelvic floor will make urinary incontinence worse). You'll also want to make sure that you use the restroom before your workout. Also, if you are completely exhausted after working out, you need to take down the intensity and/or duration. Be aware that some experts recommend taking an hour of rest for every hour of pregnant exercise. I noted that, in my first trimester of this pregnancy, I'd feel extremely energetic for about an hour after teaching a class or 45 minutes on the elliptical trainer -- but then I'd have to take a nap later in the day. I just couldn't function... Luckily my 2 year old son takes nice long naps! (my house was in shambles, but I was well rested LOL)
You are correct to worry about overheating, esp. in the first trimester when the baby is growing all of its major organs, including the brain and spinal cord. The key is to drink a LOT of water before, during, and after your workout so that you keep your core body temperature down... also, listen to your body. You want to keep your at a perceived exertion rate of somewhat hard to hard. Pregnancy is not the time to take it to the maximum. You never want to get to a point of being breathless. Another thing you'll want to do before your workout is to eat a small protein-carb snack 15-30 min. prior to your workout(like crackers & cheese or crackers and peanut butter) as you are more prone to a sudden drop in blood sugar while exercising. This happened to me once in a prenatal exercise class in my first pregnancy... I went from feeling totally fine to seeing spots and having to sit down. Luckily it was Sheila's class, and she is always prepared with snacks.
During pregnancy, it is generally recommended that you pick up another type of exercise or two other than your primary workout (think cross training), so that you'll have something to fall back on if your first choice is no longer comfortable -- this also keeps a lot of women from quitting from frustration if their favorite activity doesn't work for them any more!
The thing to remember during pregnancy is that, even if you have to take it down a notch (or two or three), whatever you can manage is GREAT. You will bounce back more quickly after the pregnancy if you stay active during the pregnancy... Remember, you'll have an increasingly large weight plate to carry around!
I did a little running with my jog stroller in the first two months of my first trimester, and it felt fine... but now, in my 2nd trimester, I have am carrying my baby low, and he is putting a lot of pressure on my pubic bone and pelvis. I also have varicose veins in my groin area that I don't want to exacerbate -- so, for now, I'm getting a great workout with low impact and resistance exercise. I am still able to work up a light sweat and work my muscles, and so it works for me. I teach at a local Y that has some really good water classes as well (circuit, H20 aerobics, Hydrofit, and many others of different intensities). I'm thinking of trying that next class session when my belly gets really big
I've heard from several people that while you are actually doing the exercise, you don't feel like you are working that hard, but afterwards you can definitely tell that you've worked your muscles.
Let us know how it goes!
Happy Baby Making
Susan Hyde
Healthy Moms Certified Perinatal Fitness Instructor
