Pregnancy fitness/exercise - recommendations for reading material or trainer?

[Anonymous]

I am newly pregnant (6 weeks) and am physically active at a fairly high intensity -- but of course also paranoid about putting myself at risk at this early stage. I'm looking for specific "dos" and "don'ts" for exercising. From what I've seen so far, the advice is pretty general ("be careful about over-exerting due to the softening of your ligaments," "listen to your body") or almost exclusively focused on yoga and running.

Currently, I lift weights (including attending a weight-lifting class), take long walks, and do a lot of work using my own body weight -- no high-impact activities, though. I am looking for more specific guidance, and "Fit Pregnancy" magazine had disappointingly little. For example, I imagine that back-bends are out, but are they out now, or after the first trimester? I've also heard not to lie on my back after the 4-month mark -- but is 2-3 minutes while lifting arm weights okay?

Can you recommend another magazine, a book, or your own trainer who is knowledgeable about pregnancy fitness? Any personal advice? Thank you!

[Anonymous]

I am certified and pre and post natal excercise. If you really want to become knowledgeable, certification programs like AFAA and AFPA have courses you can take. Mostly read at home, do it yourself stuff but that would have the type of information you are looking for
http://www.afpafitness.com/store/fitness-trainer-nutrition-certifications-prepost-natal-exercise-specialist-certification-c-1_7.html
Good Luck.

[Anonymous]

I can offer my own experience! i'm not a trainer, but i've been extremely physically active for most of my life, including several stints of marathon training. before my pregnancy, i'd worked out daily, sometimes twice, doing a variety of activities. I ran about 40 miles per week, weight-trained and did other cardio 3 times a week and took weekly yoga classes and played volleyball or golf in season.

The first trimester was definitely tough for me - I was a lot more tired than I expected. But I kept up the workouts, missing them only occasionally and I think they helped my mood and my health. The doctor told me to just be aware of how i was feeling and pull back if necessary, to make sure to hydrate, to take it easy in the outdoor heat, etc. I cut my miles back to about 20-25 per week, reduced the intensity of my other cardio, made sure to eat before and after (and sometimes during) workouts if I felt the need, and took a rest day or took it easy at the gym if need be.

Second trimester has been good - I'm still lifting 3 times a week, same routine as before and still running, though it's fewer miles at a slower pace than before. (with lots of bathroom stops.) I just hit six months, and I hope to keep some level of activity up until my due week, unless my doctor makes me stop. most days I feel good, and the exercise is one of the few constants in my life, a reminder that i was a person before i was a mommy-to-be. (so many other things have changed, it's nice to sometimes feel like the old me.)

There are some caveats and there are a couple of books out there (check the library) that can give you specifics. Lying on your back is fine for now, but once the baby gets heavier, you're supposed to keep it to a minimum. (maybe consider inclining instead of fully lying down?) Backbends are apparently to be avoided until the baby is "fully implanted" as my yoga teacher said, but you can resume them in the second trimester, i think. Avoid twisting motions in yoga. (and otherwise, i guess.) Try to be gentle with anything that might stress your back - it'll be carrying the burden of your heavier belly.

Oh, and good luck finding workout clothes for pregnant women that aren't yoga pants. I looked everywhere for prego running shorts and finally gave up and now i just pull my waistband down below my belly.

[Anonymous]

Look at Julie Tupler's book "Maternal Fitness". She has a phenomenal understanding of both the prenatal and postpartum body. I have attended workshops based on this technique that were taught by an amazing physical therapist who specialized in this area in NYC and surrounding areas. This have changed my teaching immensely and my approach to fitness. I hightly recommend anyone who is teaching, pregnant or postpartum to take a peak!

[Anonymous]

If you are someone who has enjoyed yoga previously I can reccommend a challenging pre-natal yoga DCD called Vinyasa Flow by Jennifer Wolf. It's the 2nd one that pops up when you do an Amazon.com search for pre-natal yoga. Definitely a challenging work-out. I'm a long distance runner with a pretty high activity level and find this to be an excellent workout!

[Anonymous]

Thank you ladies. Your responses are very helpful - much appreciated!