Training question

Z

zoelda

Cathlete
Hi there,

I hear all the time about how so-and-so "ran" a marathon or something while pregnant. Realistically, assuming good health, how hard can one be working out while pregnant.

My first pregnancy, I was out of shape when I started it, so I did a little step the first trimester and then walked and stuff.

If we decide to try and get pregnant again, I will have come off of running a marathon (2nd one) and wanting to train to finish an ironman possibly for my 35th birthday (I've got a couple of years to go, so plenty of time)!

I don't want to go psycho and all extremist and do something to hurt the baby or myself because I end up pushing to hard. I personally think my best bet will be to spend the money on a good personal trainer just to monitor/moderate me in a very direct way -- this way I don't beat up on myself if I can't do something or don't feel strong enough/well enough to do it and I don't beat up on myself by going to hard to make up for days where I don't feel up to doing things.

I don't want to feel like I've failed myself. I'm scared I will.

Thoughts?
Zoelda
 
Get thee to the library

Or to the bookstore. :) There are 2 really great books on this subject that you'll find very educational ( and reassuring ). One is Exercising Through Your Pregnancy by Dr. James Clapp. The other is Expecting Fitness by Birgitta Gallo. Both address the concerns of we fit preggos in a way that is based on scientific evidence, not simply on rumor, fear, or old wives tales. Dr Clapp has been doing research in this area for about 20 years. Obviously we need to use common sense and listen to our bodies. Obviously there are cases of high risk pregnancies when you absolutely shouldn't be exercising, or not as strenuously. There are also certain sports that clearly should be avoided due to risk of injury. But for most of us with normal, healthy pregnancies, not only CAN we continue to exercise at or near our previous levels, but both books give a LOT of reasons why we should. You're more of a special case since you're running competitively, but that aspect is addressed in both books as well. Good luck!

Erin and Rebecca ( due 3/8/03 )
 
I exercised at a high level throughout my pregnancy. The only modifications I made were reducing my weights a bit (using 12 lb dumbbells instead of 15 lb, for example -- but the difference was more than made up for by my 40 lb weight gain!), and reducing the intensity a bit in my first trimester due to fatigue. I picked up the intensity again in my second trimester and kept on right until the end. I took my last Spinning class (without making any modifications) on August 12 and my daughter was born August 14. I believe that continuing to work out helped me recover very quickly; I was back on my feet a day after my C-section, when everybody had been telling my husband that I would be flat on my back and he would have to do everything for the first 4 days.

Anyway, my workouts don't appear to have done either me or my baby any harm. She is a completely normal, alert and healthy 5-month-old who is very used to going for walks and watching her mommy work out.
 
Hi Zoelda,
I continued exercising at a good intensity throughout my pregnancy with no problems. I just modified my workouts so that I wasn't breathless. I was running a lot of miles when I became pregnant (50-60/week) and decreased my mileage and intensity but I did run/walks until I was 37 weeks along. I could have run until delivery, but it was very hot and humid and I preferred to exercise indoors at that point (my baby was born in August).
Every pregnancy is different, though, and it's important to do what feels best for you. You will definitely feel it if you are pushing too hard!
Good luck with your marathon!
Erica
 
Stebby!

Your baby watches you exercise? How did you manage that? I am having SUCH a difficult time squeezing workouts in. Kelly started waking earlier and decreasing her nap time (I didn't think that was possible since she barely naps). When she's awake, she needs to be held or in my lap constantly. I've gotten desperate and put her in the front carrier and do step-ups, lunges and squats using her body weight as resistance, but I am so frustrated!!
Erica
 
Thank you so much for the book advice and encouraging personal experiences... geez 50-60 miles a week! Wow! At my best, I'm more a 45 right now! I am printing these emails/pages to keep tucked away for inspiration and to remind me I don't have to give up the level of fitness I've worked for and I'm working so hard for! Thank you!!

Take care,
Zoelda
 
When you all refer to working out at a high intensity, do you also mean that you are leaving in the impact?
My question is,
Does impact alone have any potential for causing problems?
(I'm 14 wks)
I have felt compelled to modify my Cathe's and leave out some of the jumps, leaps, and plyos, though I really enjoy them and I do feel up to it.

Maybe I don't need to do this! If it's just the intensity that I need to watch, and not the impact, I'll be fine continuing with BodyMax, MIC, etc.
Please comment :)
Lisa
 
Hi Lisa,
My doctor told me to basically do anything I wanted while I was pregnant and just modify as needed and that's what I did. I did Cathe's workouts right up until delivery and did the impact as tolerated. If something felt uncomfortable, I didn't do it or modified it. My jumps/leaps/plyos/kickboxing moves during pregnancy weren't as intense as they normally would be, but I still did them.
Hope you have a wonderful pregnancy!
Erica
 
I left all the impact moves in as well, for most of my pregnancy. Toward the end of my pregnancy I took them out because they got uncomfortable for my bladder, but I was doing plyos etc. until about week 36-37.
 
RE: Stebby!

You know, Erica, I think I just got lucky with my baby! Kim will sit and watch me for a whole tape provided that (a) it's morning; (b) she's been fed; (c) the tape is under 1 hour. I've tried working out under other conditions and it just doesn't work. I get 2-3 weight workouts in per week; the rest of my workouts are 1-hour walks on hills with Kim attached to me (2-4X per week), or Spinning classes at the gym when I can get both of us organized in time (my gym has childcare).

I use the front carrier too -- what a great invention! I mostly just use it for walks, but if Kim ever decides that she's sick of watching me work out, I will do what you're doing.

How much does Kelly weigh now? Today (5-month birthday) Kim weighed in at 15 lb 6.4 oz.

Kim hardly naps either; she usually sleeps from about 10:30 p.m. until 5:30 a.m., then from 6:30 a.m. until anywhere between 8:30 and 10:30 a.m., then that's it for the day. She gets more and more cranky as the day goes on but I just can't seem to get her to go down for a nap (she screams at me if I try)! Oh well -- I'm glad that she at least sleeps through the night.

I hope everything is going well for you, even though the workout situation is sounding a little frustrating! Remember that it won't last.

Stebby
 
RE: Stebby!

Wow - that is amazing how Kim will sit and watch you! Does she fall asleep in the front carrier? It knocks Kelly right out.

Kelly weighs about 16 1/2 lbs. I need to fatten her up if I'm going to use her for strengh workouts! :)

Glad you and Kim are doing so well!

Erica
 
[font size="1" color="#FF0000"]LAST EDITED ON Jan-14-03 AT 08:38PM (Est)[/font][p]Hello all,
Kudos to those of you who could "keep up till the end" with your training regimen, impact and all. I have one thing to add for our newcomers out there. If you are pregnant and doing any impact, be it high impact aerobics, plyometrics, running, etc. you should be able to work out while holding a kegel contraction in order for it to be safe for your pelvic floor. Pelvic floor strength has nothing to do with overall body strength. Your pelvic floor is stressed very much during pregnancy by the weight of the baby and the hormones of pregnancy. Exercising with your "kegels lifted" is proper technique. If you cannot hold a kegel contraction while running, hopping, stepping, etc., then you are further stressing an already stressed pelvic floor. Being able to hold a kegel contraction means that you are applying an upward force (i.e. the kegel contraction) to counteract a downward force (impact, growing baby, gravity etc.). If you are leaking urine, it is best to drop the impact (not the intensity) to keep pelvic floor trauma to a minimum. Proper rehab of the pelvic floor is also essential before resuming impact postpartum, even for c-section moms. It would be great if all the moms on this forum never had to find themselves in the Depends aisle. Education is the key. Pass the word to your non-exercising friends as well.

Sheila

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

Kudos to those of you who could "keep up till the end" with your training regimen, impact and all. I have one thing to add for our newcomers out there. If you are pregnant and doing any impact, be it high impact aerobics, plyometrics, running, etc. you should be able to work out while holding a kegel contraction in order for it to be safe for your pelvic floor. Pelvic floor strength has nothing to do with overall body strength. Your pelvic floor is stressed very much during pregnancy by the weight of the baby and the hormones of pregnancy. Exercising with your "kegels lifted" is proper technique. If you cannot hold a kegel contraction while running, hopping, stepping, etc., then you are further stressing an already stressed pelvic floor. Being able to hold a kegel contraction means that you are applying an upward force (i.e. the kegel contraction) to counteract a downward force (impact, growing baby, gravity etc.). If you are leaking urine, it is best to drop the impact (not the intensity) to keep pelvic floor trauma to a minimum. Proper rehab of the pelvic floor is also essential before resuming impact postpartum, even for c-section moms. It would be great if all the moms on this forum never had to find themselves in the Depends aisle. Education is the key. Pass the word to your non-exercising friends as well.

Sheila

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

Thanks for the reminder - I kept this in mind throughout my pregnancy and took your "Depends" comment very seriously!

Hope you are feeling better.

Erica
 
RE: Sheila

Thanks Erica. Yes, I am feeling much better.

I think we all need to be reminded of this every so often.

Sheila
 
RE: Stebby!

Yes, she falls asleep in the front carrier -- it is the one reliable way to get her to sleep during the day! In fact, I take my cell phone along on our walks and return all my phone calls while we're walking! What kind of carrier are you using? Does it ever cause problems for your back or shoulders? I have a Baby Trekker and it's pretty good, except sometimes I feel a bit of a strain in my upper back (especially if I've done an upper body workout recently). I was using a Snuggli but had to stop that when Kim hit about 11 lbs because it was killing my shoulders. I am really hoping that I can continue to use the Baby Trekker because I just love our walks and they wouldn't be the same with a stroller.

This morning she actually fell asleep during my workout (Pyramid Lower Body) and didn't wake up until after I had bathed and dressed. I hope she does that again!

Take care and you fatten that baby up, girl!
Stebby
 
RE: Stebby!

I use the Baby Bjorn and my back does feel it after awhile. Actually, my lower back was hurting from lugging the baby around all day and I didn't expect that. I was wondering how women who don't exercise manage!

I would like to walk with her more, but it's been way too cold. Funny how you return calls during your walks - great multitasking!

Glad that Kim was so considerate and let you exercise and bathe today! Kelly has been getting up at her usual time again which allows me to get my workout done. Hopefully, our girls will keep this up! I always ask Kelly nicely to tell me what her schedule is going to be ahead of time, but she never cooperates! ;-)

Take care!

Erica
 
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