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You can certainly do resistance and cardio training during your pregnancy, but you should wait until after the pregnancy to make significant improvements in fitness levels.
Weight Gain During Pregnancy
In general, the amount of weight you should gain during your pregnancy depends on your weight prior to becoming pregnant. Excess weight gain and failure to lose this weight six months postpartum are predictors of long-term obesity.
Weight Gain Norms during Pregnancy
If you are at a normal weight prior to pregnancy: gain 25-32 lbs.
If you are overweight prior to pregnancy: gain 15 lbs.
If you are underweight prior to pregnancy: gain 40 lbs.
Exercise Risks For Pregnant Women
Physician approval for exercise is always required for pregnant women. Risks for the mothers include:
1. hypoglycemia (low blood sugar),
2. fatigue and
3. musculoskeletal injuries.
The baby is at risk for:
1. hyperthermia (overheating) and
2. decreased uterine blood flow.
You should stop exercising before fatigue sets in and follow the recommended guidelines for exercise mode, frequency, intensity, and duration. Should any of the following warning signs occur, stop exercising immediately and consult your physician.
Exercise warning signs during pregnancy include:
1. vaginal bleeding
2. muscle weakness
3. shortness of breath prior to exercise
4. calf pain or swelling
5. dizziness
6. pre-term Labor
7. headache
8. decreased fetal movement
9. chest pain
10. amniotic fluid leakage
Some pregnant women should not exercise. Women with cardiac disease or restrictive lung disease may not be able to exercise. Pregnancy-induced hypertension, cervix problems, second and third trimester bleeding, and premature rupture of membranes are conditions that will make exercise inappropriate.
Exercise Modes
Walking, stationary cycling, and swimming are popular exercise modes for pregnant women. Women who were participating in resistance training (including bodyweight exercises) prior to pregnancy should continue to do so. Light to moderate weights with high repetitions should be used (e.g.- 12-15 reps) to maintain muscle function while preventing excessive stress on ligaments and joints. If you were not doing resistance training prior to pregnancy, you should probably wait until postpartum to begin.
Activities such as racquet sports, basketball, and softball should be avoided because they can increase the strain on muscles, tendons, and ligaments, and may also pose a risk to the baby (e.g.- ball hitting the abdomen). For many of the same reasons, all high-impact activities should be avoided. Stretching should be gentle and static to maintain joint flexibility.
Starting with the second trimester, the supine position (on your back) should be avoided. During the third trimester, aerobic exercise may need to be limited to stationary equipment, walking, and swimming due to changes in your center of gravity and balance. Limiting resistance training to machine use is recommended once center of gravity and balance has been altered.
Exercise Frequency
Exercising 3-4 times per week is okay for pregnant women. Recent research indicates that women who exercise five or more times per week have substantially increased odds for a low birth weight baby.
Exercise Intensity
A pregnant woman who was exercising prior to being pregnant would tolerate a higher exercise intensity better than someone who was previously sedentary. There would also be a significant difference in exercise heart rate between a 19-year-old pregnant girl and a 40-year-old pregnant woman. The primary concern with exercise intensity during pregnancy is blood flow to the baby.
With increasing exercise intensity, increased blood flow to the working muscles could decrease blood flow to the baby and in turn, oxygen levels. An appropriate guide to use is a fairly light to somewhat hard rate of perceived exertion. The mother should be able to talk while exercising (known as the talk test).
Exercise Duration
The recommended exercise duration during pregnancy is 30-40 minutes. However, on some days, fatigue may occur earlier than others. The duration of the session should be determined by how you feel that day.
Nutrition
At least 300 additional calories per day are required for exercise during pregnancy to supply you with additional energy and avoid compromising the growth of the baby. A carbohydrate-rich pre-exercise meal should be consumed and fluids should be consumed before, during, and after exercise. You will also need a snack after your workout.
Conclusion
Exercise during pregnancy has many benefits. Even women who were previously inactive can safely engage in an exercise program once cleared by their physician. Following these general recommended guidelines will help you maintain health and fitness while minimizing exercise risks associated with pregnancy.
Stay tuned for part 3, postpartum exercise!
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