just found out...baby #2 on the way!

[Michele S]

Hi all!

Other than my husband, everyone here is the first to hear that I am pregnant with baby #2! I haven't seen my midwife yet, but I'm figuring that I'm due around November 6th, give or take a few days. My son, Rocco, will be three in August and he's already saying he wants a baby brother!

With my first pregnancy I was really into Spinning and did little to no weight work, but since having my son (and thanks totally to Cathe ) I am now in really good shape, both aerobically and physically. My concern is my ability to keep my current strength level during the coming months. What modifications, say to the PS series, are necessary during pregnancy and at what point is it necessary to incorporate these changes? Are there things that absolutely should not be done?
Is it possible to make strength gains during this time or should I stick to a maintenance-type program?

Sorry to be so full of questions, but it's taken me a while to get to this current level and I'd hate to start off at square one again after nine months!

Thanks!
Michele

 

[KJT]

Congrads, Michele!!! How exciting!!!

This is my first pregnancy and I am just about 19 weeks into it. Early in my pregnancy I did MIS and decreased the amount of weight I lifted--I did it two times a week. Then for some reason I just wasn't enjoying it anymore--which I think was because I couldn't go as heavy as I was used to doing and got frustrated. My doctor had recommended that I do low weight/higher repetition weight workouts, so I did not use the PS series at all.

I have used Bodypump, Karen Voight's Strong and Smooth Moves, Crunch Boot Camp, and now I just discovered a new CIA video, Powerbar Training--which I absolutely love! It is kind of like Bodypump, but more challenging and comprehensive--it is a low weight, high-rep routine.

I gotta say that I do miss the PS series and the CrossTrainers, but I am really listening to my body and these workouts are too much for me now. I'm sure there are others that can let you know how they modified PS series during pregnancy.

A good book that offers weight exercises during pregnancy is Fit to Deliver. I think Shelia recommended it and that is why I got it!

Anyway, good luck, you'll figure out what your body needs!!! Congrads, again!

Kellie

 

[lwseymour]

Hi Michele,

I can't answer your questions for you, just wanted to say "CONGRATULATIONS TO YOU!!!"

I'm sure others here will give you good advice.

Lisa

 

[DebbieH]

Hi Michele!

I just wanted to chime in too with my CONGRATS!! How fun & exciting! Sooo glad you are feeling well enough to continue your workouts. I, also, will leave that advice to someone more knowledgeable in the pregnancy field, but wanted to say THANKS for letting us be the 1st. to know!! Your-Friend-In-Fitness, DebbieH

 

[lynn]

Hi Michele-
Congratulations on Baby #2.. I hope you are feeling good, and aren't suffering from the first trimester queasies.
I am about 12 weeks into my first pregnancy. Like you, I have enjoyed strength training as well. I am finding out that I am fatiguing alot more during the PS series than prepregnancy. I have switched over to the Cross trainer series and that is working better for me. I do two body parts/day from that seires and then some cardio.
But keep in mind that was just me, and I have been having some real troubles w/ first trimester nausea/vomiting. You might be able to continue w/ PS for longer.
Good luck!
Lynn

 

[Cathe Friedrich]

Hi Michelle! I'm getting to this late but I still wanted to extend a HUGE congratulations to you on baby #2.

You should be fine continuing with strength training throughout the duration of your pregnancy as long as you note the following:

At this early stage in your pregnacy, your strength training workouts are fine to do as usual. My only suggestion is that you go for strength maintenance and NOT try to lift heavier than usual weight at this time. The main two reasons for this are 1) You don't want to work in a very high heart rate zone, which can happen when lifting heavy weight. 2) You want to be be careful to not over stress your joints and ligaments since they gradually become softer and softer as your pregnancy progresses(due to relaxin hormone). By the way, this softening process is very normal and is the body's way of naturally preparing for childbirth. As a matter of fact, toward the end of your pregnancy you may find yourself having to lift even lighter weight since your balance and joint stability will have altered quite a bit.

I would also strongly recommend that you begin to strengthen your pelvic floor muscles by doing kegel(internal contraction) exercises throughout your pregnancy(even forever after is great). This will not only help to keep you from leaking urine when you sneeze, cough, or jump (since the baby puts more pressure on your bladder as he/she grows), but will keep your pelvic floor stronger overall(a big plus) since it will become stressed from holding the weight of the baby.

As you get into your fourth month of pregnany, it is no longer recommended that you work flat on your back. For this reason all flat bench work (ex. bench presses) should be done in an incline position and abdominal work is recommended in an all fours position. I'll provide you with ab examples if you need them.

As you end your second trimester and enter your third, you may find your center of gravity shifting, causing you to be a bit off balance at times. During these times, you may have to be more creative finding more comfortable positions to do certain exercises(or eliminating them altogether, if no safe modification is available, until after the baby comes). This is the time to especially take advantage of that spotter if you have one available.

You can continue to exercise right to the end of your pregnancy(of course, modifying more and more as you get closer to the end)as long as you are having no complications.

Good Luck and big happy hugs!