Working out during pregnancy

[Svincent1]

Hello all...while not being of the 'female gender', my friend is. She is going to be a surrogate mother (WOW!!) for some of her close friends!

That being said, she would like to keep up a certain level of fitness, while keeping risks to a minimum, so I thought that maybe someone here might have some advice, or maybe a website they might recommend that I could pass on?

Any help is appreciated!

[heathermariek]

thats fantastic that she is doing that. if she is already i pretty good shape and working out then it shouldnt be a poblem. just maybe bring it down a notch. you just shouldnt start working out when you find out your pregnant if you dont usually. just keep it low impact. light weights and walking is good.

[girl81]

My friend swears she did the elliptical until the day she gave birth (her fifth child!!! I didn't know her for the other four).

[AmyLynne]

I've also read and heard from my doctor not to let your heart rate go above 140 when working out while pregnant. Hope this helps, and best wishes to her.

[Eileen]

Basic rule is that anything she did before she was pregnant and is good at, she can continue during pregnancy, but don't take up anything new.

So if she is used to lifting, she can continue. There are a few caveats: no exercises that involve lying on her back and as her centre of gravity changes, she may need to modify some exercises. So seated chest press instead of bench press, and plank and stomach vacuums instead of crunches.

Cardio can be continued as normal, but work within her comfort zone. Stay well hydrated and avoid getting overheated. That's about it.

I cycled 100 miles a week all through my pregnancy, since I got sick if I got on a bus. Healthy pregnancy, fast labour, healthy baby.

[user945184115145]

She will be given the guidlines for fitness when she goes to the doctor. Many women keep up the fitness they already obtained before pregnancy: Since I was already out of shape I was told to stick to walking and light cardio but it's different for everyone.

[girl81]

I've heard it decreases labor pain as well.

[Eileen]

Originally Posted by LEANNLR

She will be given the guidlines for fitness when she goes to the doctor.

This depends on the doctor or midwife. Some are more pro-exercise than others. If your caregiver vetoes exercise without a good reason, ask for another opinion.

[Eileen]

Originally Posted by girl81

I've heard it decreases labor pain as well.

Never had an inactive pregnancy to compare it with, but all my labours were fast, drug free and relatively manageable. I've certainly had physio sessions that hurt a lot worse, and in a weird sort of way, I enjoyed the labour and births.

[JCbabi]

thats awsome thats shes doing that!!! doctor knows best i say, but ive heard similar to if you did it before continues

[Jessica29]

My friend who was pregnant exercised while pregnant.. doing abs... and she told me its the best thing to do.. after delivering, she walked out in her size 2 pants! good luck!

[newme09]

the dr will give her guidelines.
i used to run and continued until 4 months, when i got too tired too easily.
so i started walking. and continued walking 1/2 - 3 miles 'til i had my baby.
labor was drugfree and within 45 minutes of arriving at the hospital (they say exercise is good to build up endurance needed for LABOR).
i didnt walk out in my pre-pregnancy clothes, but i also ate like competitive eater.
i think what your friend is doing is great.

[girl81]

Originally Posted by newme09

labor was drugfree and within 45 minutes of arriving at the hospital

That's pretty awesome. On a scale of 1 to 10, how would you have rated your pain?

[Eileen]

Originally Posted by newme09

the dr will give her guidelines.

This one totally depends on your doctor. Some doctors will tell you to rest and take it easy for no better reason than they have no expertise in sports training and don't want to admit that. If you are told to stop exercising, ask why and keep asking.

[Eileen]

Originally Posted by girl81

That's pretty awesome. On a scale of 1 to 10, how would you have rated your pain?

I had home births with no drugs on all of mine. I've had physio sessions that hurt a lot worse. All my labours got very intense, so that you had to give it all your attention, but the actual pain wasn't that bad. It was the pain of a big muscle working very hard, sort of like doing a giant set of squats or something similar. Not a broken bone or torn ligament type of pain.

[newme09]

Originally Posted by girl81

That's pretty awesome. On a scale of 1 to 10, how would you have rated your pain?

I'm not good at the 1-10 thing, because I don't really know what a '10' feels like. I wrote a blog on "what it really feels like to have a baby" b/c I remember I always wanted a 'real' answer to that question instead of all that vague stuff I used to get. I'll post the blog on my profile.

[dvsness]

Carla Sanchez has a 'Training for Two' DVD:

http://carlasanchez.com/training_for_two/index.html

[Anastasia]

Originally Posted by AmyLynne

I've also read and heard from my doctor not to let your heart rate go above 140 when working out while pregnant. Hope this helps, and best wishes to her.

That's an 'old wife's tale' many doctors unfortunately still tell pregnant women!
I myself lifted heavy weights (turned down a notch) when I was pregnant with my 2nd child and lifted until I was 8.5 months along. After that I got too tired and simply did cardio for 3x/week, 2-3x/ pregnancy yoga.
If you lifted before getting pregnant, there's no reason not to continue, just take it a bit easier, especially in the first 12 weeks where the risk of miscarriage is higher.
As to the 140 HR, I never followed that advice and rather listened to my own body. If you feel slightly tired or not as energetic, getting too hot etc., slow down. But don't do it only because the HR shows 140.
At least that's my personal advice and experience.