What exercises can a pregnant lady do?

M

melanalyus

Cathlete
I don't know what the guidelines are. Can I continue to run 10 miles? Can I do all of Cathe's videos?

Is it up to 20 weeks you can do anything, than you have to slow down?

Would someone share what the guidelines are?
 
Hi Mel,

The main guidelines are to stay very well hydrated, don't work out so hard that you are gasping, and don't get overheated (drinking lots of water, dressing appropriately and avoiding working out in really hot weather will help with this). There are also some who say you should not do any exercises on your back after 13 weeks (but there are just as many who disagree with that). It is also important to listen to your body, and drop back a bit if it tells you to.

I have never heard any guidelines involving 20 weeks. If this is your first baby your body may not be all that different from normal yet, at 20 weeks. (I didn't really look pregnant yet and could still wear my old sweat pants, stretch lycra pants, etc., my centre of gravity hadn't really changed yet, and I did not yet have to modify any of my exercise routine until I was well into my third trimester.)

There used to be a guideline from ACOG (The American College of Obstetricians and Gynecologists) that said pregnant women shouldn't let their heart rate go about 140 or 145 BPM. But this guideline was rescinded in 1994 because they found that heart rate is not a good measure of level of exertion in a pregnant woman. The current guideline is to use the rating of perceived exertion, and stay in the range that you feel you are working medium to medium-hard.

When I was pregnant (my daughter is now 9 months old), I kept up with my Spinning classes and Cathe weight tapes all the way through my pregnancy. I found that I had to decrease my Spinning intensity slightly at about 7 months, although not much. I also had to drop my weights a bit with my weight tapes (but this was more than compensated for by my 40 lb weight gain). I continued to do supine abdominal exercises right through to the end (with my doctor's approval). I did Cathe cardio tapes for as long as I could, but at about 7 or 8 months I started to get clumsy so I lowered my step height. I also took out most of the high impact and power moves because they started to hurt in my lower belly and groin area (where the round ligaments are). Anyway, the changes I made were not so much conscious changes, as much as they were things I found I had to do because my capacity to work out was a bit lower.

I don't run myself, but I do know women who kept running through their seventh or eighth month, only stopping when it got too uncomfortable.

I hope this helps.

Stebby
 
Stebby, I appreciated your answer to this question. I pretty much didn't change the intensity or type of workouts while pregnant except for the areas that you mentioned. (ie. around 8-9 months, I didn't jump quite as high or lay on my stomach for superman's - no brainer there)

You mentioned an area that is in much debate for prego's....that being sit ups. I did sit ups right through to the end and I would roll over every now and then to be sure there was air exchange and I even questioned this. I wondered if you know of any studies that have actually measured the possible oxygen deprevation that supposedly occurs while doing exercises in supine position. I understand the logic, but wondered if this is REALLY indeed occurring. I state this somewhat out of irritation that doctor's delivered babies with women flat on their backs - a time when baby is TRULY under stress from the contracting uterus - for over 60 years and now we are being told that we are depriving the babies of oxygen just doing situps, chest flies in a supine position etc..... How on earth did those babies survive while women were strapped flat on their backs for hours so that the doctor's could conveniently deliver these babies. I found it interesting that you too did sit ups right to the end. The doctor that I did see towards the end of my pregnancy told me that I had very developed (she called them almost overdeveloped) abdominal muscles and this could possibly be detrimental to a speedy, easy delivery. I remember being a little stressed by this remark as my prior 4 births were pretty hard and I was hoping that all the intense exercise would give me an easier labor. As it turned out....it was an incredible delivery (I could almost say "a walk in the park") and I felt like the pushing stage was very "in sync" with my whole abdominal musculature. (and I realize you use different muscles do the actual pushing, but they really seemed to "work" this time, if that makes sense). This has me questioning the "cautions" that are associated with exercising in the supine position while pregnant. Anyone who has any hard facts regarding air deprevation of the unborn baby - I would LOVE to hear from. Thanks and sorry to ramble on here.

Briee
 
Thanks ladies for your words of wisdom. We're trying to conceive, and I am an avid exerciser. We had our first baby 9 years ago & it's so hard to remember everything. I feel like i"m starting over again! Also, I was not physically active with my first baby. Now I'm an exercise addict!!! It will mean a lot to me that I will continue to run, do Cathe's videos, & kickbox!! I'm anxious about gaining too much weight.
 
Briee, looks as if we made the same decisions regarding workouts and everything was fine! I'm afraid I don't know of any hard studies, but I can tell you the results of my own "research" at the time:

I asked my OB/GYN (a very smart, energetic lady in her early thirties who keeps up on the latest in the field) about the whole supine exercise thing. She said that in her opinion, it was OK for most women to lie on their backs for ab work or any other purpose. She said, "As you've noticed, I keep you on your back for your examinations, and you're there for quite a long time during ultrasounds." She said that if you're not dizzy or nauseated lying on your back, that means your circulation and the baby's are fine, and it is fine to workout or sleep on your back. If you are feeling dizzy or nauseated, then you may be compressing the vena cava and should come out of the exercise (if you're working out) or elevate the right hip (if you're just lying there -- e.g. put a pillow under it)

I also asked my pre-natal Yoga instructor, a very knowledgeable person with many years of experience. She told me that the advice not to lie on your back first came out about 10 years ago, with the book "What to Expect When You're Expecting". She felt that this book was fear-mongering, and found it pretty negative in general. She told me the same thing as my doctor -- basically, just trust your body. The human race survived just fine before this advice ever came out.

Finally, I checked with my mom. She had 4 kids. She slept on her back for all of us, as it was the only comfortable position for her. And she delivered on her back!

I also think that strong abdominal muscles are very important in pregnancy and delivery. I had absolutely no lower back problems, and I was able to maintain good posture -- I think that a lot of this was due to my abdominal and core strength (as well as traditional ab work, I did modified planks -- knees on floor and hands on step -- for most of my pregnancy) Plus, I bounced back very quickly after my C-section.

Anyway, sorry to go on and on. I also would be interested in seeing any hard facts or studies on the issue. Cathe and Sheila take the conservative approach on this issue (and I have the highest respect for both of them -- they are well-educated, experienced, and possess common sense), so possibly they could supply some leads?

Stebby
 
Stebby, thanks for going on and on, I enjoyed reading all your info and experiences. I too respect Cathe and Sheila's conservative opinion's and would love to hear from them as well.

When I saw a doctor for some tests last pregnancy she told me that just because I wasn't winded had nothing to do with the babies air supply and that the vein that "gets the oxygen to the baby" can be compressed when you are on your back. Now, obviously I didn't feel completely confident with this opinion as I continued doing situps...can't imagine life without them!! For this reason I would love some hard facts to back this up. It just doesn't seem quite accurate or at the very least somewhat speculative.

Again, I appreciate your experience, nothing can replace experience :D :D :D

Briee
 
Well guys, I just told my husband, so now I can go public! I'm 3 weeks pregnant (with 37 weeks to go)!! Yahoo! It means so much to have your input. It'll be fun to monitor everyone's progress on this forum.

I'll plan to continue working out as much as I currently do, unless my body tells me else wise. By the way, have either of you subscribed to Fit Pregnancy magazine?
 
Hi, I don't subscribe to FitPregnancy, but I picked up a copy from my doc's office. It looks like a pretty good magazine, it has articles on exercises to relieve various aches and pains, breastfeeding, working and being a mom, fashion, etc. I'm considering subscribing now.

Congrats on your pregnancy!!!! I'm 12 weeks along (out of the first trimester since last Wednesday, woo-hoo!). I have been soooo tired. I'm very impressed with all of the exercising the ladies on this board do. I used to work out for an hour a day, but right now a 1/2 hour just exhausts me. I'm trying to work out 3-4 times a week to keep from getting out of shape. Everyone tells me the 2nd trimester is a lot better though. :)

Please keep us posted on how you're doing!

-Kay
 
Hi Kay, I just had to jump in here as I noticed were very close on the pregnancy calendar. When are you due? I have to look at the calendar, but I think I'm completing my 12th week as of tomorrow and I was thinking that the first trimester was up around 13 1/2 weeks or so as it takes 40 weeks. Now, I'm not pointing this out to be argumentative.....I was just so excited that maybe I was done with my first trimester (as I was reading your post) and it feels fun (psycologically :) ). Like a small mountain has been crossed!! yippee!!!!

Regarding exercise, I've been working out intensely early in the morning, BUT....the rest of the day...I'm wiped!! Climbing the stairs seems to exhaust me, like I need to take a nap when I get to the top. And I still feel yucky. I charted my progress last baby and according to the calendar I should recover from this sick feeling by next Monday and hopefully less tired too....just to encourage you...hope it's the same for both of us!!

Briee
 
Hi there! We're very close, I'm due Dec 11, and am 13 weeks today. I read some of the pregnancy boards (like American Baby and such) and I guess there's a lot of different ways to measure when the first trimester is over. Since for me, 13 weeks is 13 weeks from conception and not 13 weeks from my last menstrual period, I didn't even know how to measure it. So I thought, what the heck, I'll just go with the measurement that puts me in the 2nd trimester because I'm so happy to be in the 2nd trimester! :)
 
I can live with that logic......YAHHHHH WE'RE IN THE SECOND TRIMESTER!!!!! We'll have to compare notes along the way.

(now somebody tell my stomach!!)

Briee
 
I wish I was in my 2nd trimester already! I'm a little envious of all you ladies that have put in more time than I have. I'm only 7 weeks along. I just began getting nauseated & I have heartburn. It seems to go away when I eat, for a little bit... Oh, and did I mention that I have lots of pimples & I'm exhausted all the time? Uh Oh! Now I sound like I'm whining. Oops. The 2nd trimester is suppose to be easier, right?
 
I believe it is perfectly acceptable to whine while in the first trimester and probably towards the end as well. My skin broke out too, but the nausea was/is the hardest to deal with. I've noticed several women express their Mcdonald's cravings while pregnant. I happened to stop at Mcdonalds for the children (I'm a vegan, but I eat fish occassionally) and got a fish sandwich meal which was promptly thrown up upon returning home......if anyone would like to solve their Mcdonalds addiction....I would be happy to go into detail.....just email me off the board. (ooooo that was gross wasn't it x( x( x( x( )

Just to add, I'm jealous of those in their third trimester, there is always someone closer to their due date (but then again there are probably quite a few behind you, maybe only 3-4 weeks :) :) :) !!

Briee
 
I don't have a McDonald's addiction. We live about 30 minutes from the closes McDonald's. Maybe this is the secret to getting over the addiction (or never getting into it to begin with). We have a Hardees (I don't care for there food that much) and SubWay (we eat there twice a month or so).

I haven't actually thrown up yet. I haven't gotten the nausea figured out yet... it goes away with eating. Perhaps it's heartburn. I had remember having heartburn with my 9 year-old. I haven't seen my ob/gyn yet. I"m scheduled to see her mid-July. I'm thinking I'll want to get some medicine for it though. It's real uncomfortable. Who knows? Maybe it'll be gone by then!

I did try to do my 6.5 mile running route yesterday. I had to stop and walk two times!!! I feel so weak! I feel better this morning though, I slept 12 hours!!!!

Due 1/24/04
 
I only threw up once, but I was so so so sick, it was awful! The nausea often goes away with eating, because it's related to hypoglycemia. Try and eat every 2 to 2.5 hours, and that will help. Don't eat too large quantities when you do eat also. Also, DO NOT eat anything that doesn't feel right, because you will be sick, trust me!

I've also been sleeping a lot. I go to bed at 9PM and have trouble waking up at 7AM to go to work. I used to go on 7-8 hours sleep, now I need 10. I'm a runner also, was training for a half marathon (on June 8th), when I found out I was pregnant. I haven't run since the nausea started a little over 2 weeks ago.
 
I have a 10K I've been training for mid-late July. I really want to do this!!! They have a 5K on the same day, I will do this if I don't feel strong...but I really want to do the 10K. I've never done a 10K before. I was thinking of a 1/2 marathon for next year though. I'm a seasonal runner, otherwise I just stick to my videos.

I hadn't thought of the nausea as being related to hypoglycemia. I just don't want to eat all day long to prevent heartburn/nausea!! I don't want to gain too much weight, as I know it's harder to get rid of as we age (I'll be 30 next month)!!
 
Well, I was 31 when I had my first child, and although it took me 18 months to lose the baby weight (I gained 45 pounds during pregnancy), I lost all of it and went below my prepregnancy weight. So, if you work hard, you can lose that pregnancy weight.
 
Janik! I don't want to want it to take 18 months to get to my pre-pregnancy weight!! I want to have two right away & be done with it. It took me 3 months to get to my pre-pregnancy weight last time. I was only 20 years old then, so I expect to go a little longer this time. I think I gained about 60 pounds last time...
 
Just for the record, I was pregnant with my first one at 25 and I gained 60 pounds and it took at least 18 months to get back to 15 pounds from my prepreg weight (pre preg weight was 103 and I got back to 115 or so) with babies 2-4 it was the same thing. Then I went vegan and dropped to my prepreg weight quite quickly and got pregnant with baby number 5 at age 37 and only gained 30 pounds this time (I love that vegan diet) I was back to 103 within 2 months. So much for it being harder to get back to prepreg weight at an older age. It has everything to do with diet and exercise. (although I will admit that I hear metabolism changes as we age, this hasn't hit me yet, but I'm sure it will!!). Just had to add this to encourage you both, with your diet and exercise, it will come quicker than you think!!

:) :) :)

Briee
 
I have a slow metabolism (I even went through post-partum hypothyroidism, among other complications) and that's probably why it took me a long time to get back to prepregnancy weight. Although, I think people may be hard on themselves when they want to try and get back to prepregnancy weight within 2 months: it takes 9 months for the body to change, you should expect the same time frame after pregnancy, IMO.
 
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