Pregnancy and Fitness

This post hits close to home for me today. My wife and I found out we are pregnant with our first child this week. We are very excited for the future and the child we have been blessed with. This kind of news does change many things about our lives and especially how our personal fitness goals change. The guys out there know exactly how I feel, but my wife’s goals are now mine. I do however, have the opportunity to train my wife in the gym and monitor our nutrition and lifestyle away from the gym. I am up for the challenge!

Now, I am not a MD. I am only giving a recollection of things that I have learned from clients, personal research and my certifications along the way. So consider this a disclaimer, talk to your Doctor and find out what is best for your needs. If you are willing and able to meet with me to discuss options in your gym training, I would be more than happy to help you along the way and make sure you are safe and proper. I feel confident in my abilities to train my own wife, and I can help you be pregnant and fit!

With all that being said, Training during pregnancy is complex. You didn’t need me to tell you that. But fitness during pregnancy can help mood, energy levels, sleep, self confidence, etc. etc. Above all its is about the new baby’s health and your own. As far as exercise routines go I have had clients that have been very active in the gym before their pregnancy and continued to do the same routines their entire pregnancy. Other clients feel almost immediate fatigue and its all they can do to make it to the gym. The important thing is reading your body and communicating.

Next, get a heart rate monitor! 140 beats per minute has always been the golden rule. Most women can tell when they reach the 140 number because they feel dizzy and out of breath. It is easier as a trainer to be able to have a heart rate monitor with a digital watch read out so it is easy to monitor.

Some of the technical things like exercise prescriptions are only properly done on a case by case basis. For example if I was training you and could see exactly how you move and assess the risks of the specific exercises. Yes, all exercises have risks! However, general rules are typically no squatting or activity that puts pressure on the cervix and crunches will be phased out in beginning of the first trimester. In fact, after the 1st trimester, absolutely no exercise where you are lying flat on your back. These floor exercises can decrease blood flow to baby and mom.

Some other things most people don’t associate with pregnancy are sprains and strains. The body is releasing increased doses of hormones that can make joints more susceptible to injury. Again, another reason to have a qualified trainer to monitor you workouts.

And here is the kicker, eating for two is only an idea. MOST suggestions say 300 to 500 calories extra a day is plenty for safe development and proper nutrition granted you are eating a healthy diet with plenty of fruits and vegetables. If you are not in the habit of eating a fruit or vegetable at each meal, now is a perfect time to start right! You know what healthy foods are, but above that, pregnant women need to stay away from raw meats (and cats, so I hear) because of a specific parasite that may cause baby to have heart trouble. Again consult your MD for details but no sushi or raw fish and wash thoroughly if you have any contact with raw meats.

When this is all said and done I have not even scratched the surface of what all is included about training during pregnancy. It is imperative that you listen to your doctors and listen to your body! If you have more questions about training during pregnancy please dont hesitate to leave a comment or contact the club to schedule a free session with me. I am here to help! In turn all advice those of you may have for me on my upcoming child would be greatly appreciated as well.

Ryan Dobbs, CPT