WORKING OUT WHILE PREGNANT

Can I workout when I am pregnant? Should I limit my exercise? Do I need to keep my heart rate under a certain number? Will it hurt the baby if I run or lift weights? Is walking my only option for cardio? If I do a group fitness class, do I need to stay with the low options all the time?

As a trainer and group fitness professional, I get these questions asked of me more often than I can count. So I am here to help answer some of the questions expecting mothers (and fathers that are concerned) may have about fitness and being pregnant. Recently, the American College of Obstetrics and Gynecology, or ACOG (www.acog.org) dispelled many of the myths of pregnancy and working out. Until recently, many mothers have been told by their physicians that there are certain guidelines when working out. Such as: keeping heart rate under 140, no running, no lifting weights, especially overhead, no cardio fitness classes such as step aerobics. Now, as we have learned, these guidelines have changed drastically, and for those that work out pre-pregnancy, that is a very good thing!

Exercising while pregnant has so many benefits; it is hard to know where to start. Simply from making you feel better when your body doesn’t seem to be your own, it can give you a sense of control and boost your energy level. But it also can help in many other ways that most women may not be aware of. Other than releasing endorphins (you own natural “feel good” chemicals) exercise can also help relieve backaches by strengthening core muscles, reduce constipation, prevent wear and tear on your joints, help you sleep better by relieving stress and anxiety, increase blood flow to skin to give you a healthy glow, and over all, prepare your body for childbirth. To prepare your body for childbirth, exercise helps you by strengthening the muscles and heart, which will ease labor and delivery. Endurance in a lengthy labor has been said to be as tough as running a marathon! While pregnant, exercising can also help you regain your pre-baby body more quickly. You will gain less body fat during your pregnancy while enjoying the benefits of working out. But don’t expect to lose weight while pregnant! The goal while pregnant is to maintain your fitness level throughout pregnancy.

All in all, exercising while pregnant is a win- win for mommy and baby! Not only does mom get some time to feel better while working out, she is doing beneficial things not only for herself, but for baby too! A study out by the ACOG shows that with the increase of oxygenated blood in the mothers body creates what is called a “back flush” effect for the baby.

Pregnancy itself increases your blood volume by 40 to 45 percent-it increases the amount of red cells that carry oxygen, and allows blood vessels to carry more blood at once. Exercise increases your blood volume another 10 percent. Put all of this together, and you have an abundance of blood, ensuring that there is always plenty to go around, protecting the fetus and serving the needs of your other organs. With more hemoglobin in the blood transporting oxygen during exercise, the fetus draws more blood and oxygen than usual through the placenta, and more blood is being pumped with each beat of the mother's heart. A sufficient oxygen supply to the fetus is thus ensured. (how to modify and enjoy your exercise program throughout your pregnancy with Sheryl Ross M.D. )

What kind of workout depends on your current fitness capability. If you are currently working out regularly on your own, in a class, with a trainer there is no reason why you should stop. You will know by listening to your body when you should rest, or go easy. If you are a runner before pregnancy, there is no reason why you should even stop running even while pregnant. Again, if you listen to your own body, you will know when you will need to take a rest, walk, jog or take a day off. After the third trimester, you will want to watch out for exercises that have you lying on your back, as the growing baby may put pressure on your back and the blood flow to your legs. It may be a helpful tool to wear a heart rate monitor, if you are a current exerciser, to monitor your heart rate and any changes you may have. Even if you are not an avid exerciser prior to pregnancy, there is no reason why you can’t start now for all the benefits! Just make sure to start out easy, and gently. If you were not a runner before pregnancy, now is probably not the time to start, but by all means get at least 2 ½ hours or physical activity a week (about 30 minutes a day).

Bottom line is that if you are pregnant there is nothing bad that can come of you working out. Whether you are an avid fitness buff, or are looking to do something “feel good” for you and your baby, 2 ½ hours of physical activity a week is a great place to start. Contact your local fitness facility for a trainer that can help you maximize your time if you are new to fitness or are looking for a new workout for your changing body.

-Amy Kerksick, B.U.M.P.