Q: My husband and I are planning to have a baby. Can I continue to train and how should I train while I am pregnant?
Tangela H., Orlando, FL
DEMICA PAIGE: First things first, all pregnant women should check with their health care provider before beginning or continuing a current exercise program. According to the American College of Obstetricians and Gynecologists, the exercise guidelines and precautions for pregnant women are as follows for women who do not have additional risk factors. Some risk factors include but are not limited to poorly controlled type 1 diabetes, seizures, hypertension, hyperthyroidism, extreme obesity, extreme low body weight, a history of a very sedentary/inactive lifestyle, heavy smoking, etc:
- Moderate exercise for a minimum of 30 minutes for most, if not all days of the week is strongly recommended.
- Pregnant women who are experienced and knowledgeable about proper training and technique may continue their training program by making the appropriate adjustments. Previously inactive women can benefit from regular exercise during pregnancy but a program should be designed to complement the physical capabilities.
- Pregnancy alters the heart rate and oxygen consumption/breathing. Therefore, exercise at a comfortable level at which you can maintain a conversation.
- After the first trimester (the first 14 weeks of pregnancy) refrain from exercises that require lying on the back (a supine position). Due to the increasing size of the uterus, a supine position restricts the blood flow to the heart. Abdominal exercises, bench presses, all other exercises and stretches on the bench, stability ball or floor are prohibited. Perform alternate exercises in an upright position or standing. (Example: substitute lying abdominal crunches with seated abdominal crunches.)
- While pregnant, your center of gravity changes. It is advised that some pregnant women, especially previously inactive women, use machine weights to provide more stability and support. (Example: substitute standing dumbbell curls with the bicep curl machine.)
- Improper breathing is common among individuals who are not taught proper training technique. Pregnant women should pay close attention to proper breathing while exercising. Do not hold your breath. Holding the breath during exertion places excessive pressure on the abdominal contents and pelvis floor. The general rule for proper breathing is to exhale on exertion or in the lifting phase of every exercise repetition.
- Do not continue to exercise past your point of fatigue nor should you reach the point of exhaustion.
- In some cases, especially for women with little training experience, non-weight-bearing exercises such as cycling or swimming are strongly recommended to reduce injury or risk.
- Avoid exercises that may cause potential for even mild trauma to the abdominal.
- Minimize large increases in body temperature by drinking at least 8 cups of water per day and wear layers of clothing to keep the body temperature low.
By following your physician’s prenatal recommendations and a properly designed prenatal exercise program you will maintain cardiovascular and muscular fitness throughout the duration of your pregnancy.
For more individual and corporate solutions to your fitness and health transformation, submit your questions and suggested topics to Demica Paige at [email protected] and BE TRANSFORMED!
