People are amazed all the time that I am 27 weeks pregnant and still teaching classes and working out. However, as long as you were active before you can stay active during pregnancy. If you have never tried a specific workout style before being pregnant, starting while pregnant is a BAD idea. Exceptions being Prenatal Yoga and Prenatal Pilates.
Here are some simple rules to follow when you are choosing to workout while pregnant:
1. Always check with your doctor. Just as everyone is different, every pregnancy is different. When I was pregnant with my daughter I had to cut way back on my workout regime. I was sore and tired and was suggested that I take it easy. With this one I feel great energized & in very little pain. So be smart.
2. Make sure you are consuming enough calorie. Now is NOT the time to diet. A health pregnancy should gain about 25-35lbs and more for multiples. Yes eat healthy. Yes consume nutrient dense foods. However, do not cut out calories. On average to maintain a healthy pregnancy weight you should take in an additional 100 calories per day, again more with multiples. Eat when you are hungry. If you eat smart & clean you will take the weight off after the baby I promise. Don't sweat it right now. Enjoy eating and enjoy being pregnant. I drink a quick protein shake after my classes to make sure I keep my energy levels up. Vanilla Isalean is my go to drink.
3. Be smart and avoid dangerous sports. Now is not the time to try Cross Fit. Down hill skiing is not the best idea. Mountain biking not so much either. You get the point.
4. Dress cool and comfortable. You want to be aware of overheating. During pregnancy your body temperature tends to be a little higher as it is. Every notice you break a sweat in below freezing weather? Make sure you dress comfortable and cool. Lululemon has the No Limits tank that I LOVE! It's supportive, flattering to the belly & airy. I am also a big fan of their Studio pants.
5. Stay hydrated! Electrolytes are so very important. They help keep out body systems balanced. Adding electrolytes to your water will help keep you hydrated and help maintain your energy levels. I love Smart Water and Isagenix Want More Energy Sticks.
6. Avoid exercises flat on your back. During your first trimester you are usually ok, unless you are having multiples. The weight of the baby presses against a major artery that runs along the right side of your spine. This can cause your blood pressure to drop as well as the blood flow to your baby. There are a lot of modifications you can do. I will be posting some this weekend on my Youtube Channel.
7. Wear a support belt.. These are a God send! I wear mine all day long but definitely during exercise. They help take the pressure off your lower back. I bought a few of them from Pea in the Pod for $18. I keep one in my purse and one in my gym bag.
8. Listen to your body. If are tired take it back a notch, Avoid getting out of breath. Be smart here. Again you are not looking to prove anything you are staying healthy for you and your baby. Killing yourself in spin class will do just the opposite for both. Your heart rate tends to be elevated during pregnancy and it is advised to keep your heart rate below 80% of your target heart rate. I tend to rely on my Rate of Perceived Exertion (RPE) over a heart rate monitor.I check with myself, am I out of breath? Am I overheating? If I answer yes to either I cut down on my range of motion and/or my exertion.
9. Stay consistent. Working out 3-4 days a week 30 minutes to an hour is a perfect plan. Get in a good mix of cardio, weight training and yoga. Most importantly get on a schedule and stick with it. If you are working out 2 hours one day then nothing for another two weeks you are loosing the benefit. It is better to get in smaller bouts of exercise consistently than to do longer workouts.
10. Be wary of abs. I personally suffer from rectus diastasis which is when the abdominals split down the middle. If you have this condition as well it is not recommended that you do abdominal exercises during the 2nd trimester. They are out for everyone in the third. However, there are many great prenatal Pilates classes and videos out there that will help keep your core strong. If you just can not resist, standing oblique work is safe and doing contractions in table top is as well. (I will post these soon.)
Great at home yoga workouts for prenatal and non- pregnant mammas.
http://www.yogadownload.com/
** As always make sure you consult your doctor before starting a new workout program ESPECIALLY when expecting.
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