Should Mommas-to-Be Hit the Gym?

Recently, I overheard one client jokingly warn another to “be careful drinking the water at emPower because everyone is getting pregnant!”  I truly love the humor clients bring everyday!  But what wasn't so humorous was the confusion I felt as a newly pregnant personal trainer trying to figure out what was safe for my workouts, and what I should avoid!


I am currently in my sixth month of pregnancy with my first child, and by no means claim to be an expert in this field, but I can tell you what the experts suggest!  It can be challenging to navigate all the input from well-meaning friends, family and old wives tales. Here are a few brief guidelines I’ve found to be helpful:

• "You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labors. It's a win-win for baby and for mom," says high-risk pregnancy expert Laura Riley, MD, spokeswoman for the American College of Obstetricians and Gynecologists (ACOG) and author of Pregnancy: You and Your Baby. [emphasis added] http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact

 

• Keep yourself hydrated! Jennifer Cohen, leading fitness authority, in her article “6 Things You Must Know About Working Out When Pregnant” suggests that pregnant women drink one cup before and after exercise, as well as every 20 minutes during exercise.

 

• The American Congress of Obstetricians and Gynecologists (ACOB) advise the following: avoid exercises lying flat on your back after the first trimester, start exercise slowly, avoid hot and humid weather when exercising briskly, consume the daily extra calories you need during pregnancy, and wear the right supportive clothing.

 

• Generally it is recommended that pregnant women engage in exercise such as walking, swimming, stationary cycling, and running (if you had been running previously to getting pregnant).  Avoid contact sports, sports where balance is required, and “extreme” activities.  If you have been strength training prior to getting pregnant, continue strength training in moderation!  One of the most important "rules of thumb" to follow is to not start anything NEW, unless it's walking, and then start and progress slowly.

 

• According to the ACOB, these are signs to watch out for: vaginal bleeding, dizziness, headaches, increased shortness of breath, chest pain, muscles weakness, uterine contractions, decreased fetal movement, and vaginal leakage. http://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy

 

Bottom line, always check with your doctor before exercising!  If given the approval, make sure to get in as much exercise as you can for the sake of yourself and your baby!  And be gracious with yourself, making sure to listen to your body’s needs. During this time, you are growing a baby, so rest is very important too.  Overdoing it won’t help anyone…including your little one.  And from a personal training point of view…don’t be afraid to continue strength training!  This will be a perfect time to maintain the muscle you have, support your body through it’s many changes, and get back into shape much faster postpartum! Cheers to all you mommas hitting the gym!

-Author: Coach Tiffany Horst

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