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DIAMONDTEAR's Photo DIAMONDTEAR SparkPoints: (3,052)
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5/27/15 9:24 P

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This is a bit of an old post but I'm currently 6.5 months pregnant, but the first trimester is the worry-zone, so walking during it is best and once you enter into the second, start some exercises that won't stress your stomach region/baby. I do about 40-60 minutes each day of exercise and I'm dropping 8-13 inches per month ^-^

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BE-AMAZING's Photo BE-AMAZING Posts: 698
1/25/15 12:17 P

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Thanks for that info!

I am afraid of intense exercise, especially for the first three months. I lost a pregnancy at 13 weeks, and I had been exercising at the time, so it makes me nervous.


Start Weight Oct 2012: 212 lbs
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FALLENLEAVES28's Photo FALLENLEAVES28 SparkPoints: (1,267)
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1/19/15 9:42 P

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Running~

Wanted to address this since I am a runner. According to the internet running is apparently ok to do during pregnancy if you are healthy and regularly ran before pregnancy....Since I'm too sleepy to paraphrase: "Both ACOG and the National Academy of Sports Medicine have said that if you were running prior to pregnancy, you can continue during pregnancy, as long as you feel OK." (1)

"Also realize that as your pregnancy progresses, you're going to be able to do a little less with each trimester. So don't compete with your pre-pregnancy running achievements, or even with what you could accomplish in a previous trimester," (1)

"Third trimester: Research has shown that continued running during third trimester pregnancy is not harmful to the developing child. However the mother should avoid exercises that may compromise fetal blood flow" (2)


.....TO conclude once again safety is #1. If you are super fit before pregnancy *perhaps running is ok to do. Nonetheless whatever exercise you end up doing stay in-tune to your body. Excess stress is not Good for the baby.



Other Information I found useful~

"Avoid any exercises that you have to do on your back after the first trimester, Fleming suggests gentle standing pelvic tilts, seated belly breathing, or tightening abs, holding, then releasing, as good ways to keep ab muscles in top condition." (1)

"In your second or third trimester, your doctor may tell you to avoid yoga poses that require you to lie flat on your back" (3)

"If you use weights during pregnancy, avoid straining with your airway closed (as if you were straining to have a bowel movement). This straining is called the Valsalva maneuver and is often done unconsciously when lifting weights. Straining in this way can be risky during pregnancy because it increases pressure in your abdomen and pelvis. Focus on keeping your breathing smooth and consistent when lifting. Inhale and exhale without holding your breath." (3)

"Second trimester: As in the first trimester, all the same recommendations continue. At this time, the mother should start strengthening muscles used in labor; time for the Kegels." (2)

"The major exercises to avoid postpartum are those that employ a knee-chest position. There have reported complications (neurological and vascular) with these positions so stay away from these during this initial period until cleared by your physician." (2)

http://www.webmd.com/baby/features/exerc
ise-during-pregnancy-myth-vs-fact?page=2 (1)

http://www.nydailynews.com/sports/more-s
ports/running-doc-tips-women-run-pregn
ant-article-1.1866387 (2)

http://www.healthline.com/health/pregnan
cy/first-trimester-exercise-fitness#We
ightTraining9 (3)


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FALLENLEAVES28's Photo FALLENLEAVES28 SparkPoints: (1,267)
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1/19/15 9:19 P

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@AMP

Heart Rate monitor sounds like a very good idea! I definitely will be buying one soon =)....Yeah I remember seeing this pregnant lady at my gym doing pushups! She had to be like 7-8months, but she looked extremely fit.

I guess it depends on how fit you are before pregnancy....For fit people it's harder for them to reach a high heart rate.

Tried researching a specific maximum heart a pregnant women shouldn't reach, but there doesn't seem to a be a concrete number. Found some sources that advised not going over 130-140bpm....I did find this advice that was very helpful concerning intensity during pregnancy: "The goal is to keep your intensity (how hard your exercise feels) in a range that is moderate to somewhat challenging. That corresponds to the level of exercise your body can do without feeling so out of breath that you can't talk. If you're feeling out of breath, that's your signal to reduce your intensity or take a break." (1)

@MRS
Oh wow 1-3 miles is super awesome exercise. Walking has so many good health benefits. And I'll look into prenatal yoga. That sounds interesting. I'm sure there's lots of exercises that deal with good posture, and that concentrate on strengthening pelvic floor muscles which helps with delivery.



Safety is #1 with pregnancy so as you all suggested low-impact and less intense exercise is best. Shorter, but more frequent exercise may be good to do too.


(1)http://www.babycenter.com/404_is-it-s
afe-to-get-my-heart-rate-over-140-beat
s-per-minute-du_1245274.bc

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MRSDROP11's Photo MRSDROP11 SparkPoints: (27,973)
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1/18/15 10:24 A

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This is an older post of mine and I just want to weigh back in. During my pregnancy I ended up doing a LOT of walking, which I think was the best possible thing I could do. Of course, I was pregnant over the summer, but my DH and I went on 1-3 mile walks almost every night. I ended up really looking forward to it and we really enjoyed spending that time talking about anything and everything.

I also did some prenatal yoga which I really recommend it was a great way to stretch out those sore joints during pregnancy (I really only did this the 1st and 2nd trimester).

~Abby~

Wife & Mommy to 3-year old and 10-month old daughters.
Team Co-Leader Getting Fit Before Baby



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AMPROSKE1's Photo AMPROSKE1 SparkPoints: (65,348)
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1/18/15 10:13 A

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When I was pregnant I wore a heart rate monitor during exercise to make sure it didn't get too high. I was already exercising before but nothing too intense. Mostly walking or jogging. I didn't jog during my pregnancy because getting pregnant was such a challenge I didn't want to risk. But I walked a lot during my pregnancy. I'm not sure about when is the most risk....probably towards the end because you become off balance more easily.
I knew a lady that jogged several times a week throughout her pregnancy until the very end.

Angela


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FALLENLEAVES28's Photo FALLENLEAVES28 SparkPoints: (1,267)
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1/18/15 9:11 A

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I have so many questions concerning exercise during pregnancy!

If any of you have experience please share! I have read very little literature concerning the subject and have not asked my doctor yet since I'm not currently pregnant. I wish to have more knowledge. emoticon So please feel free to share!

For instance when should you be most careful? The very beginning of pregnancy or the last few months?

Can you run at all during pregnancy? Even say 5.0 mph?
Can you do any high intensity workouts?

Any recommended literature would also be much appreciated. Thank you xoxo

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TAYLORLANEY3's Photo TAYLORLANEY3 SparkPoints: (25,661)
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3/24/14 11:40 A

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I've been worried about this, too. Like you MRSDROP, I've been scared to do anything, especially with my spotting issues (even though I have been reassured that it is normal). It also doesn't help that pregnancy makes you exhausted! Creating life is tough work! Before I found out I was pregnant I was sure I would continue like normal but in moderation. Now I feel afraid to for some reason. Maybe I'm just a worrywart. To be honest, I have been waiting on the weather to get better so I can take walks outside. For some weird reason I have this mind block on using the treadmill right now. Maybe because I feel like I can change my pace easier if I walk outside. So, if I feel like I need to take it easy for a few minutes or even just a few seconds, I can do that and have a more natural stride. Silly, I know. I really haven't figured out a good answer. My current plan is to walk mostly. The weather is finally warming up here so I should be on track in the next couple weeks. My motto for this pregnancy is going to be, "Don't be afraid to give yourself a break. Be sensible and follow your instincts." Not sure if my post was informative or helpful in any way. More like rambling but eh. Oh well. emoticon

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CYFREE15's Photo CYFREE15 Posts: 248
3/18/14 10:32 A

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I think it depends on your fitness level prior to pregnancy. C25K increases in intensity as the weeks go on, so it may have to wait unless you were already in really good shape from another intense sport.

I was able to continue exercising until 34 weeks with my last pregnancy. Elliptical, zumba and maintenance level strength training. I took it easy and cut the workouts short or stopped when I wasn't feeling up to it.

Best wishes for a healthy and happy pregnancy!

Edited by: CYFREE15 at: 3/18/2014 (10:34)
I can and I will - watch me!


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QTLADY's Photo QTLADY SparkPoints: (98,982)
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3/18/14 9:40 A

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Not that I'm pregnant, but I've always heard that what you were doing before pregnancy, you can continue, in moderation, after you get pregnant. That's actually what my primary doctor told me. I'm not sure about the running if you were just in week 3. Maybe ask your doctor about that, but I wonder the same thing with just trying to get pregnant. Like I went back to working out on a regular basis at the beginning of Jan, but started doing more intense workouts this week. I know that if I got pregnant, I would more than likely not do the same workout. I think if you stick with walking, you would be good. I know a lady that was running 3 miles up until 6 months pregnant, which I think is crazy, but she had been running for years.



Gwenn


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MRSDROP11's Photo MRSDROP11 SparkPoints: (27,973)
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3/18/14 9:26 A

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I know that I should continue to exercise during pregnancy, but I have this huge fear that I will somehow mess things up. Before we knew we were pregnant, I had started getting back into running, but was only up to Week 3 of C25K. I was planning on running a race in May. Now I'm not sure what I should do training-wise.

Have any of you had any good advice about what level of exercise is appropriate? What are you guys doing to stay fit and healthy?

~Abby~

Wife & Mommy to 3-year old and 10-month old daughters.
Team Co-Leader Getting Fit Before Baby



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