Posts: 3
8/7/12 9:06 A

The 140 bpm theory is actually outdated. Though it is safe to practice this, you should not be harmed by getting your HR above 140. If you exercised before pregnancy, you can keep exercising at the same rate (until it become uncomfortable) for as long as possible.

--CPT and certified pre-natal exercise specialist

Posts: 9315
7/16/12 9:42 P

I just finished revising the book by Dr. James Clapp MD, who was the leading researcher on prenatal fitness. One of the things those of us who have kept abreast of current research in this field have learned is that a pregnant woman's heart rate isn't an accurate an indicator of her intensity level or of fetal stress. Hormonal changes and the added weight of the baby can cause a pregnant woman's HR to respond differently than when she wasn't pregnant.
Research has shown that using perceived exertion instead of HR will enable a pregnant woman to fine tune her exercise intensity to her level of fitness, and give more feedback on how her entire body (not just her heart) is tolerating her exercise.
Studies that looked at fetal stressors have shown that when a healthy women with a non-complicated pregnancy exercises at a level that feels challenging, but not so hard that she's too out of breath to talk, won't cause the uterine blood flow to diminish to a level that would stress the fetus.
Here's more information:


http://babyfit.sparkpeople.com/a
rticles.asp?id=51


Cathy

Edited by: CATHY_CRAM_MS at: 7/16/2012 (21:43)

Posts: 1
7/16/12 5:30 P

I was told to keep my heart rate at, or very close, to 140bpm. If you get your HR too high it can cause the fetus to not get enough oxygen.

Posts: 9315
6/14/12 9:22 P

At this point in your pregnancy you probably can continue with what you're doing-all depends on how you feel during and after exercise. The key at this point is keeping your intensity at a level that feels moderately challenging, and not so hard that you're too out of breath to talk.
Here's a link with more information on how to keep your workouts safe.
Cathy
http://babyfit.sparkpeople.com/a
rticles.asp?id=51

Posts: 3
6/13/12 10:03 P

I'm 4 weeks pregnant and an avid exerciser. My passion is spin, I normally take four 60 minute classes a week plus two strength training classes and yoga classes. My question is do I need to spin for less time or lower the intensity of my spin workout while I am pregnant?

Posts: 9315
6/7/12 10:49 A

GRACER45-Thank you so much for the kind words!
Congratulations on your pregnancy and on reaching your fitness and health goals prior to becoming pregnant. You and your baby will benefit greatly from all you're doing to be fit.
It's fine for you to do the 5K run as long as the weather is not too hot and humid. Check the heat index (http://www.nws.noaa.gov/os/heat/i
ndex.shtml)
and if it's in the dangerous zone, you may want to reconsider running, or take it extremely slow. Fill water bottles 1/3 and freeze to keep your water cold throughout the run.

Yoga is great for pregnancy, but do listen to you body carefully and avoid any movements that feel uncomfortable or off balance. As your pregnancy progresses you'll need to modify your workouts to keep them comfortable (ie: some poses that felt fine early in pregnancy may cause you to lose your balance when your body shape has changed).
There used to be cautions about some poses with yoga, but there's absolutely no research that's supported that certain movements or poses cause a risk to your baby. The bigger issue is your comfort and avoiding any injury-if you feel good your baby is fine.

I highly recommend pregnant women strength train as they will be doing a lot of lifting with baby care! I like resistance bands because they're easy to use and inexpensive, but machines or free weights are fine as well. Just be sure to use proper lifting form, and if you haven't done any strength training make sure to work with a trainer to make sure you're lifting correctly.

Avoid holding your breath as you lift and bearing down. Use your breathing (inhale before the lift and exhale as you lift) and never lift a weight that's so heavy you feel discomfort or pain.

Hope this helps! Check out the Babyfit bootcamp videos for great workouts too. http://babyfit.sparkpeople.com/art
icles.asp?id=1014


Edited by: CATHY_CRAM_MS at: 6/7/2012 (10:49)

Posts: 9315
6/7/12 10:48 A

GRACER45-Thank you so much for the kind words!
Congratulations on your pregnancy and on reaching your fitness and health goals prior to becoming pregnant. You and your baby will benefit greatly from all you're doing to be fit.
It's fine for you to do the 5K run as long as the weather is not too hot and humid. Check the heat index and if it's in the dangerous zone, you may want to reconsider running, or take it extremely slow. Fill water bottles 1/3 and freeze to keep your water cold throughout the run.

Yoga is great for pregnancy, but do listen to you body carefully and avoid any movements that feel uncomfortable or off balance. As your pregnancy progresses you'll need to modify your workouts to keep them comfortable (ie: some poses that felt fine early in pregnancy may cause you to lose your balance when your body shape has changed).
There used to be cautions about some poses with yoga, but there's absolutely no research that's supported that certain movements or poses cause a risk to your baby. The bigger issue is your comfort and avoiding any injury-if you feel good your baby is fine.

I highly recommend pregnant women strength train as they will be doing a lot of lifting with baby care! I like resistance bands because they're easy to use and inexpensive, but machines or free weights are fine as well. Just be sure to use proper lifting form, and if you haven't done any strength training make sure to work with a trainer to make sure you're lifting correctly.

Avoid holding your breath as you lift and bearing down. Use your breathing (inhale before the lift and exhale as you lift) and never lift a weight that's so heavy you feel discomfort or pain.

Hope this helps! Check out the Babyfit bootcamp videos for great workouts too. http://babyfit.sparkpeople.com/art
icles.asp?id=1014

Posts: 1
6/7/12 8:57 A

Cathy, bless your soul for being here, can I just say that?

I just found out THIS MORNING I am pregnant! I lost 65lbs from March 2011-May 2012 with good old fashioned diet and exercise. I'm kind of an exercise junkie now.

I have been training for a 5K run (the race is this Saturday) and it has been going well. I should be good to do still for it, right?

I am also hoping to start implementing yoga/Les Mills BodyFlow into my fitness routines. Any poses I should be avoiding?

I also really enjoy strength training - anything to keep in mind or avoid during the first trimester? I know after it I should avoid supine position - ie: go from a flat bench press to an inclined one.

Thanks SO much!!

Posts: 9315
3/18/12 8:47 P

Don't worry, yoga is fine during pregnancy as long as you avoid any movements that don't feel comfortable, and avoid laying on your back for long periods of time. There's no issue with activating your abs during pregnancy, in fact, strengthening your abs is great for keeping your back strong. Your baby is well protected within your uterus, and muscle movements during exercise won't affect your baby.
Cathy

Posts: 18
3/15/12 10:37 P

I've read a lot of conflicting reports on yoga and pregnancy. Is it safe to keep up with my practice, as long as I avoid challenging poses? I know to avoid being flat on the back past the first trimester, but what about stretches that activate the abdomen?

Posts: 9315
3/2/12 4:19 P

Tammy, you're already way ahead of the game by being so aware of your stress issues and working now to keep them under control! That's so important and we can only control what we're facing and aware of.
We wouldn't be human if we didn't have some issues with our body (especially being female!) but you're doing a great job of working on keeping your diet healthy. Don't stress about little "treats" we all need to have a few things we love in our diet, even if they're not totally healthy. The more we take away the power of those foods by not making them off limits, surprisingly the less they become a fixation.
Keep me posted on how you're doing and enjoy this wonderful time in your life.
Cathy

Posts: 9315
3/2/12 4:14 P

BLUDRAGONFLY180-So glad to hear you're sticking with your Zumba instruction, and being a fitness instructor you're very tuned into your body, making it easier to notice if you need to take down your intensity or modify your exercise. Just keep paying close attention to how you feel and trust your body!
Cathy

Posts: 13
2/28/12 8:22 A

Cathy,

Thanks so much for your advice. I should probably tell you that some of my owrry stems from the fact that I have had body image issues my entire life! I am very muscualr but also with feminie curvage and I often feel fat! I have dealt with it for many many years in a healthy fashion. I do truly love food and love to eat but , for instance, I tracked my food yesterday and I ate 2000 calories and 70 grams of fat! Due to my high activity level I am usually hungry quite often and eat many small meals throughout the day. And to be clear, I am very congnizant of where my calories come from; I am a healthy eater 85-90% of the time and then I splurge on the weekend. I eat fresh veggies, fruits, lean meats, salad, but I also have a sweet tooth and usually eat a few pieces of dark chocolate per day. I am so thrilled and excited about my pending motherhood but I am also deathly afraid of the body changes. Luckily, my husband knows this about me and loves me anyway. He said he knows the body changes are going to be hard for me but that I am going to be beautiful and he is here for me.
All of that said, I am going to keep my head together, do my yoga, and listen to my body. It's a struggle I am used to but I so want to enjoy this time and not let it pass by with anxiety.
Thanks again.

Posts: 119
2/27/12 11:03 P

cathy, i am pregnant and taught my first Zumba class this afternoon after finding out last week. it went really well! you helped dispel some fears i had, and without your encouragement, i very well might have quit teaching out of fear. thanks so much for your help.

Posts: 9315
2/27/12 10:43 P

Congratulations on your pregnancy Tammy! You've built a great fitness base in preparation, and I think that as long as you continue to feel good and your doctor is on board with your fitness routine you can continue with most of what you've been doing.
The key is to pay close attention to your body's signals (such as the fatigue you've been feeling) and cut back when needed. As your pregnancy progresses you'll need to modify some movement and your intensity to keep your exercise within safe limits.
Exercise is great for you and your baby as long as you use common sense and don't push past the point of comfort. Also, if you aren't gaining weight within your doctor's recommendations, or your baby isn't growing to gestational age at clinic visits, those are things that signal you may be working out too hard, or not eating enough to replace the calories you expend.
Here's a link to more information on how to keep your exercise safe during pregnancy.
Try to relax and enjoy this exciting time, and remember you know your body better than anyone, so just pay attention to what it's telling you and keep your exercise within a comfortable zone.

http://babyfit.sparkpeople.com/a
rticles.asp?id=51

Cathy

Posts: 13
2/27/12 9:09 A

I am pregnant. Approximately 4 weeks. It has already been confirmed with a blood test. However, I am a nervous wreck. I have been working out for 15 years and I have always pushed my workouts to exhaustion. I am so afraid to do that right now. Usually on a typical Sunday I would do 30 minutes of Cardio and then a 1 hour Vinyasa or Power Yoga class, but yesterday I did only the Yoga b/c I didn't want to exhaust myself. I guess that also has something to do with the fact that I haven't felt this tired EVER! I normally workout 4-6 days per week w/ just cardio and yoga on the weekends; major core work and body weight bearing workouts during the week plus squats and abs etc. Sometimes I do machines but rarely. I have built a leaner/more toned body with ropes, bands, and core work (planks; bridges; swiss ball; dumbells, etc). The bottom line is that I did have a trainer but can no longer afford him and I am afraid to work out as intense as I usually do b/c I don't want to hurt the baby. I am 38 y/o and in very good physical condition except for a few injuries. I could really use some advice so I can stop freaking out b/c I need to make sure I maintain a healthy physique throughout this pregnancy w/o hurting my baby.

Edited by: TAMMY1099 at: 2/27/2012 (09:10)

Posts: 9315
2/17/12 9:54 P

I've always wondered where those ST weight limits during pregnancy came from, as there aren't any guidelines that have been set in stone. The thing is, for some women who train regularly 10 pounds won't be heavy enough to maintain strength gains, whereas for an unfit woman, 10 pounds would be too heavy. The key is to continue with what you were doing prior to pregnancy, and modify as needed (ie: switch from supine position to raised after first trimester). It's disconcerting to hear docs are setting these types of limits when they make no sense as a broad guideline.
I think it's fine for you to continue with Zumba, again as long as you continue to feel good, keep your intensity at a level that allows you to carry on a conversation, and rest if you feel you're working too hard.
Hope you have good news soon and let me know if you are pregnant!
Cathy

Posts: 119
2/16/12 10:23 A

I am TTC and think I may be pregnant now, although I'm not due for a period for another 9 days. I am an avid exerciser (runner, ST 2-5 times a week - depending on if i'm doing my own ST workouts or more strenuous beachbody program - Zumba, etc.). I know that it is safe to continue to run so long as I am aware of my perceived rate of exertion, but my question is two-fold. A friend told me that her doc told her not to lift over 10 lbs total in any ST move. is that true? also, I teach Zumba twice a week, and is it safe for me to continue so long as I keep my rate of exertion down to a conversation level? the dances I teach are very adaptable to different fitness levels/modifications.

Posts: 9315
1/23/12 1:19 P

There are very few exercises that are harmful to a growing fetus, but many that an cause injury with a pregnant woman who isn't at the fitness level needed to do the exercise without overexerting.
For most pregnant women, jumping jacks and crunches aren't the exercises that are most effective, because the changes in body shape and center of gravity can cause balance issues with jumping jacks (not to mention incontinence issues with those that have a problem with that) and difficulty raising up for a crunch when the belly is expanding. In addition, you should avoid laying flat on your back after the first trimester to do exercises, as it can increase dizziness.
Check out the babyfit "pregnancy" heading above and scroll down to "pregnancy fitness" and click. You'll find lots of great exercise demos and articles.
Cathy

Edited by: CATHY_CRAM_MS at: 1/23/2012 (13:20)

Posts: 1
1/22/12 8:04 P

I've never been pregnant before, I'm a bit overweight but I do work out quite often. Are jumping jacks and crunches harmful to do while pregnant?

Posts: 9315
1/19/12 12:14 A

Walking is one of the best ways to build fitness, and if weather is an issue, think about walking at a local mall. Another option is exercise DVDs-you don't even have to commit to doing the entire DVD each time-just try and work in 15-20 minutes 3-4 days a week.
The key is finding an exercise activity you like and that's easy to work into your lifestyle. Feel free to post your progress on the "exercise motivation" thread in this forum!
Cathy

BabyPoints: 9096
Posts: 1947
1/18/12 3:34 P

Yoga is a great and gentle way to ease your self back, make sure you avoid laying flat on your back though. There are a lot free videos on the web for pregnancy yoga

Posts: 9
1/14/12 10:45 A

I'm average weight, just out of shape. This is my 4th pregnancy and i'm 30. I'm 5 weeks pregnant and want to get in shape for this delivery. With my second pregnancy i stayed active thoughout and had a quick "easy" delivery. My third i didn't nothing for fitness and had a delivery that felt so much harder on my body (i was also delivered in the tub for extra relief). Any suggestions on what i can start to do now to get back into shape?

Posts: 9315
11/17/11 10:24 P

Glad to hear you're planning to exercise during your pregnancy, and Babyfit has lots of great information on safe and effective prenatal fitness!
I've pasted a link below to information on how to monitor your exercise intensity (the 140 HR limit was dropped back in 1994) so take a look at that information.
Also, you can continue doing what you did pre-pregnancy, just pay close attention to how your body feels, and modify your routine as needed by reducing the intensity (how fast your walk or run, or the degree of difficulty on an exercise machine) and cut back on the duration if you feel too tired during or after exercise.
Do include some strength training to prepare your upper body for all the lifting of babycare. Check out the Babyfit exercise videos listed below for more great information.
Cathy


http://babyfit.sparkpeople.com/a
rticles.asp?id=51


http://www.youtube.com/watch?v=F
xZh9To58xM



Edited by: CATHY_CRAM_MS at: 11/17/2011 (22:25)

Posts: 9315
11/17/11 10:24 P

Glad to hear you're planning to exercise during your pregnancy, and Babyfit has lots of great information on safe and effective prenatal fitness!
I've pasted a link below to information on how to monitor your exercise intensity (the 140 HR limit was dropped back in 1994) so take a look at that information.
Also, you can continue doing what you did pre-pregnancy, just pay close attention to how your body feels, and modify your routine as needed by reducing the intensity (how fast your walk or run, or the degree of difficulty on an exercise machine) and cut back on the duration if you feel too tired during or after exercise.
Do include some strength training to prepare your upper body for all the lifting of babycare. Check out the Babyfit exercise videos listed below for more great information.
Cathy


http://babyfit.sparkpeople.com/a
rticles.asp?id=51

Posts: 4
11/15/11 1:26 P

I am newly pregnant (6 weeks) and am not sure of what exercises are safe. Talking to the nurses at my OBGYN, one told me I could continue to do whatever I did pre-pregnancy, another advised light exercises that did not take my heart rate over 140BPM.

I am an avid exerciser, usually strength train 2x a week and do cardio (stairs, run, spin) 3x a wekk. Any advice?