[font size="1" color="#FF0000"]LAST EDITED ON Jan-20-03 AT 01:39PM (Est)[/font][p]Congratulations and welcome Kelly814!
I am so sorry that you were subject to this misinformation. That is why I'm in the business that I'm in - to educate women, their healthcare providers and fitness professionals in the rapidly changing field of prenatal exercise. Talk about perpetuating the "myth of the delicate condition!" It is a shame that your nurse was put in the position of educating patients regarding prenatal exercise. Sounds like she needs to take my certification course! I should say that I am kidding, but I am not....
As far as her advice goes, here's my professional opinion..... Sounds like you are early in your first trimester. First rule, you should always listen to your body. If you are feeling good on any particular day, there is no reason for you to "bring it down" just because you are pregnant right now. A lot is going on in your body, even now when you can't see those changes. You may have good days and days that "aren't as good as the good ones." On those "not so good days" give yourself permission to take it easy. During the first trimester when those hormones are going gangbusters, you may experience extreme fatigue, nausea, etc. which could definitely affect your workout. Again, listening to your body is the key. Step aerobics is fine as long as you feel good on the step. Your center of gravity will change during pregnancy and this may have an effect on any training mode. Many on this forum, as well as myself, did step all the way through pregnancy.
As for high impact... there are numerous posts on the forum regarding impact during pregnancy. You are not going to "tear the baby loose" if you do high impact as some women are told. Yes, I've had women come to me for fitness counseling who have been told this! If you've lurked on the forum, you have probably seen posts regarding relaxin, that infamous hormone secreted during pregnancy that softens connective tissue (i.e. tendons, ligaments, etc.) potentially decreasing their stability. Therefore, theoretically the joints are less stable. No two women are affected exactly the same with regard to relaxin. Some women report extreme instability and discomfort in their hips, ankles, knees. Others report little or no increase in joint flexibility or instability. Again, each woman is different and each pregnancy within the same woman can be different as well. In my training experience with over 1800 pregnant women and new moms I have found that relaxin's effects in subsequent pregnancies seem much more noticeable than the "first time around."
Regarding what the nurse said about weight training.... Resistance (weight) training is very beneficial in pregnancy. How do you stabilize a joint? You stabilize a joint by strengthening the muscles around the joint. And how do you strengthen muscles? You strengthen muscles by resistance training. Obviously the woman was unaware of this relationship. Also, strength training during pregnancy prepares mom for the tasks of motherhood (i.e. picking up the baby, the stroller, the diaper bag, etc. many times daily). See what I mean by perpetuating the "myth of the delicate condition?"
Also, as to the question as to whether high impact is appropriate during pregnancy... Here is the Healthy Moms(R) guideline that we teach our instructors. If the mom can do high impact activities while pain free and while HOLDING HER KEGELS UP (i.e. SHE MUST BE ABLE TO EXECUTE THE MOVE WHILE HOLDING A KEGEL CONTRACTION) then that is an appropriate activity for her. However, if she executes impact moves and is either leaking urine while doing them and/ or feels discomfort during or AFTER her workout(i.e. aching in the joints, especially joints of the pelvis, hips, knees, ankles) then that mode of exercise is probably not appropriate for her. The pelvic floor is under great stress during pregnancy due to the weight of the pregnant uterus and placenta placed upon it as well as the effects of relaxin. Remember the kegel advice.... You don't want to have to seek out the Depends aisle in the grocery store. Not kidding.... Are you aware of how many women perceive urine leaking as normal? It is sad....
As for abdominal training during pregnancy..... What a shame that she counsels women to delete it during pregnancy. Here is an excerpt from the HM instructor training manual regarding abdominal training during this time:
"During pregnancy the abdominal muscles lengthen and thin (stretch out) over the expanding uterus. They also support the weight of the growing baby. Strong and supple abdominal muscles, which have been exercised, lengthen easily during pregnancy and return to their pre-pregnancy strength and tone more quickly after delivery. Strong abdominals also assist in the return of the abdominopelvic contents to their pre-pregnancy locations Women were told in the past not to exercise their abdominals due to their stretched state. The supportive role of the abdominals will become compromised if they are neglected during pregnancy and their postpartum recovery will take longer. Abdominal strengthening may alleviate or prevent the backache commonly experienced by pregnant women by taking the weight of the baby off the spine.
Abdominal training during pregnancy will also help mom during the second stage of labor by increasing the effectiveness of her pushing.
The stability ball is a wonderful training tool for pregnant clients. Since almost every exercise involves the core in some way, it is very appropriate for prenatal exercisers. I have worked with pregnant clients on the ball since 1995. In fact in late 2002, Resistaball, the fitness industry leader in stability ball education and training, released "Resistaball Prenatal" an entire program comprised of 45-50 exercises and stretches utilizing the stability ball. I am particularly proud of "Prenatal Resistaball" because I developed and wrote it for the Resistaball company. I am now traveling the country presenting this program. It has been well received so far by both fitness and health professionals. Any pregnant woman can reap the benefits of the ball from the most deconditioned to the most highly trained pregnant mom.
One more very important thing. Stay hydrated. Drink, drink, drink before, during and after you exercise.
Welcome again and please keep in touch.
Sincerely,
Sheila
Sheila S. Watkins, MLSci.
Founder and National Program Director
Healthy Moms(R) Fitness
www.healthymomsfitness.com
