workouts
- Thread starter beauty
- Start date
You won't need to change much... but here are some general rules to go by...
First, you want to drink lots of water before, during, and after your workout to make sure that your core body temperature isn't elevated to a dangerous level. In the first few weeks of pregnancy (often before a woman knows that she actually IS pregnant), the baby grows most of the major organs, including the brain and the spine. Overheating can leand to birth defects like spinal bifida. For this same reason, you should avoid hot tubs and saunas. You should also going anaerobic (breathless).
It sounds like you have an exercise routine that you'll most likely be able to carry throughout your pregnancy. If it is particularly intense you may have to modify some of your movements to keep up with some aerobic dance/step routines (or just to keep your joints safe), but since this is something that you are already doing, you'll likely be able to keep it up throughout your pregnancy. You may even find that you are in better shape at the other end since you'll be carrying around a 25+ lb. "weight plate" by the end
Susan
Healthy Moms Certified Perinatal Fitness Instructor
First, you want to drink lots of water before, during, and after your workout to make sure that your core body temperature isn't elevated to a dangerous level. In the first few weeks of pregnancy (often before a woman knows that she actually IS pregnant), the baby grows most of the major organs, including the brain and the spine. Overheating can leand to birth defects like spinal bifida. For this same reason, you should avoid hot tubs and saunas. You should also going anaerobic (breathless).
It sounds like you have an exercise routine that you'll most likely be able to carry throughout your pregnancy. If it is particularly intense you may have to modify some of your movements to keep up with some aerobic dance/step routines (or just to keep your joints safe), but since this is something that you are already doing, you'll likely be able to keep it up throughout your pregnancy. You may even find that you are in better shape at the other end since you'll be carrying around a 25+ lb. "weight plate" by the end
Susan
Healthy Moms Certified Perinatal Fitness Instructor
LovingLife
Cathlete
I just found out I'm pregnant (so about 4 weeks) -- In light of what you said about overheating, should I be worried if I did have some sweating -- pushing it -- workouts in the past few weeks? I drank plenty of water throughout each (and continued throughout the day) but did really work myself at times (and I think listened to my body to not go to complete exhaustion, but still a challenging level -- was sweating -- my heart was pumping).
Also, should I go a step lighter on the weights that I use in workouts while pregnant? I've worked out while pregnant before (this is my 6th), but I was more of a beginner to intermediate level exerciser then -- now I'm advanced and include weight training and power yoga. -- Renee
Also, should I go a step lighter on the weights that I use in workouts while pregnant? I've worked out while pregnant before (this is my 6th), but I was more of a beginner to intermediate level exerciser then -- now I'm advanced and include weight training and power yoga. -- Renee
Cathe Friedrich
Administrator
Hi Lovinglife! Congratulations on your pregnancy! At this point worrying cannot change the situation so do not cause yourself unnecessary stress. You most likely are fine and your doctor will verify that when you see him/her. During my first pregnancy I did the same thing and eveything turned out fine, so do relax and just wait to see what your doctor says.
You do not have to lighten your weights at this point unless you feel discomfort in your joints or your heart rate spikes from using a heavier weight. The modifications that you should be aware of regarding weight training during pregnancy are as follows:
The main concern is to not be flat on your back after 12 weeks and to be aware that a hormone relaxin in now in your body. Relaxin naturally softens the bones, ligaments, and joints to prepare your body for child birth. Many experience the effects of this much more than others. In any case, as long as this hormone is present in your body, you should not be pushing your self to do extreme weight because your support system is not what is usually is. I kept doing my usual weight until suddenly one day I started to just feel that my usual weight was a struggle and/or I would feel unusual pulls or clicking sounds in my body while doing a certain exercise. All flat back exercises such as bench press, crunches, etc. should be done on an incline after 12 weeks as to not reduce the circulation that goes to the baby. Other exercises should always be done with caution and your body should always be supported. For instance if you are leaning over to do tricep kickbacks, have one arm (and possibly even your leg too) up on a bench to support your weight and give you back support. Exercises such as planks, leg raises, and push ups should be done at your discretion. I would STRONGLY suggest the modified bent knee versions of planks and push ups because they are very demanding poses to your lower back. Eventually when your belly gets very big you yourself will come to the realization that these exercises are simply not doable anymore. At that point, eliminate planks, if you haven't already, and do your ab work on all fours where you will have the baby weight to use as your resistance. Push ups can be done against the wall at this point. Long lever moves such as leg raises will most likely just be too uncomfortable due to balance issues and your pelvic area being very sensitive at this time. Remember, the relaxin in your body is softening your joints therefore weakening your support system to some degree.
Good Luck!
You do not have to lighten your weights at this point unless you feel discomfort in your joints or your heart rate spikes from using a heavier weight. The modifications that you should be aware of regarding weight training during pregnancy are as follows:
The main concern is to not be flat on your back after 12 weeks and to be aware that a hormone relaxin in now in your body. Relaxin naturally softens the bones, ligaments, and joints to prepare your body for child birth. Many experience the effects of this much more than others. In any case, as long as this hormone is present in your body, you should not be pushing your self to do extreme weight because your support system is not what is usually is. I kept doing my usual weight until suddenly one day I started to just feel that my usual weight was a struggle and/or I would feel unusual pulls or clicking sounds in my body while doing a certain exercise. All flat back exercises such as bench press, crunches, etc. should be done on an incline after 12 weeks as to not reduce the circulation that goes to the baby. Other exercises should always be done with caution and your body should always be supported. For instance if you are leaning over to do tricep kickbacks, have one arm (and possibly even your leg too) up on a bench to support your weight and give you back support. Exercises such as planks, leg raises, and push ups should be done at your discretion. I would STRONGLY suggest the modified bent knee versions of planks and push ups because they are very demanding poses to your lower back. Eventually when your belly gets very big you yourself will come to the realization that these exercises are simply not doable anymore. At that point, eliminate planks, if you haven't already, and do your ab work on all fours where you will have the baby weight to use as your resistance. Push ups can be done against the wall at this point. Long lever moves such as leg raises will most likely just be too uncomfortable due to balance issues and your pelvic area being very sensitive at this time. Remember, the relaxin in your body is softening your joints therefore weakening your support system to some degree.
Good Luck!
LovingLife
Cathlete
Thanks so much Cathe! Yes, I'm telling myself not to stress about any past workouts. And I just read on a Prenatal Pregnancy site today that overheating is more to exhaustion where you feel light-headed, dizzy, breathless, at the end (which I did when I first got Rhythmic Step last year ) but I wasn't near that point in the past few weeks.
I always do this each pregnancy where I wonder about what I breathed, ate, did, or whatever during that first month, then have new concerns with each month and trimester, up until delivery, then there's that whole SIDS thing to think about. You'd think after 5 kids, I'd stop letting these thoughts enter my mind. And I really am better at it, but I always wonder. It is such a miracle when that baby is formed so perfectly and grows up into a healthy little child that it always amazes me. My oldest is almost 12 -- wow!
Thanks again Cathe! It's so great that you can answer our posts. -- Renee
) but I wasn't near that point in the past few weeks.I always do this each pregnancy where I wonder about what I breathed, ate, did, or whatever during that first month, then have new concerns with each month and trimester, up until delivery, then there's that whole SIDS thing to think about. You'd think after 5 kids, I'd stop letting these thoughts enter my mind. And I really am better at it, but I always wonder. It is such a miracle when that baby is formed so perfectly and grows up into a healthy little child that it always amazes me. My oldest is almost 12 -- wow!
Thanks again Cathe! It's so great that you can answer our posts. -- Renee
momincharge
Cathlete
My oldest is 12 and my youngest 18 months with 4 sibs in between.Sounds as if we have a similar spread. What is your boy- girl ratio?? I don't think you ever quit being amazed/concerned no matter how many pregnancies you go through!
Here's to a healthy, peaceful pregnancy!
Here's to a healthy, peaceful pregnancy!
LovingLife
Cathlete
Thanks for your well-wishes -- My oldest two are girls (almost 12 and almost 10) then I have two boys 8 and almost 6, and my youngest is a sweet defiant 2 year old girl who keeps us all smiling . What about yours? -- Renee
. What about yours? -- Reneemomincharge
Cathlete
My 12 yr old is a boy, 10 yr old girl, 8 yr old boy, 6 yr old girl, 4 yr old girl, and the baby is a boy. Too weird,huh? Do you know what the baby will be? We "cheated" and found out on the last one, but we were not 100% sure. Had run out of names by the time he came around so it was good to be able to concentrate on one sex. Hey, if you want someone to commiserate with feel free to email!
LovingLife
Cathlete
Thanks -- I will! -- Renee
LovingLife
Cathlete
I just figured out that I don't know how to do private e-mail messages on this forum, but you can e-mail me at [email protected] if you'd like. Like I don't have enough e-mail to keep me busy all day long, but it sure is fun! -- Renee
-- Renee