I found this article a while back and posted it on my web page for my clients. Hope it helps
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SHOULD I EXERCISE IF I AM PREGNANT?
By Christine Grant, CPT
As a Fitness Professional, I receive many inquiries from expectant mothers asking if it is safe to exercise while pregnant. My answer is always the same.
Yes, it is safe and often beneficial to exercise while pregnant, but some precautions must take priority.
You must get clearance from your physician prior to exercising.
The 1994 American College of Obstetricians and Gynecologists (ACOG) Guidelines for Exercise During Pregnancy Are As Follows:
Regular exercise (at least three times per week) is preferable to intermittent activity.
Avoid exercise in the supine position (lying on your back) after the first trimester. Avoid prolonged periods of motionless standing.
Modify exercise intensity according to symptoms. Stop exercising when fatigued and do not exercise to exhaustion. Non-weight bearing exercising may be preferable.
Avoid exercises where there is significant potential for loss of balance or abdominal trauma.
Exercising pregnant women should be especially careful to consume an adequate diet.
Ensure adequate hydration, wear appropriate clothing and strive for optimal environmental surroundings during exercise to help dissipate heat (especially in the first trimester).
Resume pre-pregnancy routines gradually postpartum. [1]
During pregnancy the body will undergo many hormonal changes that are a cause of caution for the exercising client. The following paragraphs will represent a portion of these. For a complete reference to exercising while you are pregnant, please seek advice from your physician.
Warm-up
A warm-up period is always recommended to all exercising individuals, and for pregnant women this is especially true. The warm-up should be a bit longer in duration (8-12 minutes) for the joints to thoroughly warm-up.
Flexibility
In order for the pelvic joints to expand during birth, there is an increase in the levels of relaxin, elastin, estrogen and progesterone. This increase softens the connective tissue surrounding the joints and all weight bearing joints will be affected (knees, ankles, hips). Stretching exercises are not recommended to maximum resistance, but rather to mild tension. Special attention should be placed on the adductor (inner thigh) stretches, as too much tension may cause separation and undue stress to pubic bone. Modify all lunge or squat movements so the hips do not drop below the knees.[2]
Heart Rate
During pregnancy the resting heart rate may be elevated as much as 15 beats per minute. Reaching the target training zone will take less time and should be conducted at a lower intensity level. If you are new to exercising you may exercise with duration of 15-20 minutes of cardiovascular exercise. You will need to check your heart rate every 5 minutes to ensure you are not going over your training heart rate zone. If you are an experienced exerciser you may go a bit longer in duration and may only need to check your heart rate every 10 minutes. As a guideline your training heart rate may reach levels of 60-70% of your maximum heart rate (220-Age = Maximum Heart Rate), more experienced exercisers may go to 75%. Your training heart rate should not exceed 144 beats per minute. Please see your physician or a qualified fitness trainer to determine your specific parameters.[3]
Dehydration
“Dehydration during exercise could have a harmful effect and is a known cause of premature labor later in pregnancy."[4] Pregnant women should drink before, during and after exercise. It is not recommended to exercise in hot or humid weather. The core body temperature should not exceed 101 degrees Fahrenheit or 38 degrees Celsius.
Warning Signs
If any of the following occur, you should stop exercising immediately and consult your physician.
Pain
Dizziness
Pubic Pain
Back Pain
Bleeding
Faintness
Tachycardia
Palpitations
Shortness of Breath
Difficulty Breathing[5]
Benefits of Exercise
Although, it would be nice to quote that exercise is linked to a shorter and less painful labor and that babies are born healthier to those that exercise, at this time there is no research to support this. However, the following are some of the benefits that have been linked to exercising while you are pregnant.
“Improved circulation, improved digestion, improved muscle tone to support joints, increased energy and endurance, improved image and self esteem, relief of discomforts such as backaches, leg cramps and fatigue, decreased stress, improved sleep, and improved support of pelvic organs."[6]
Please keep in mind that during pregnancy the focus is on maintaining a healthy level of fitness, it is not the time to compete or improve your level of fitness.
Always check with your physician prior to beginning an exercise program.
Important Note: The information presented is not intended to be a substitute for personal medical attention, diagnosis or treatment. Please see your physician prior to beginning any exercise program.
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Credentials:
Christine Grant is a Certified Personal Trainer, Aerobic Instructor and Spin Instructor. With more then 10 years experience in the Fitness Industry she has helped many clients improve their level of fitness as well as their quality of life. Christine graduated Cum Laude from the University of New Hampshire with a BA in Psychology. With concentrated studies on biochemical changes, eating disorders, exercise disorders, self-esteem and body image she incorporates the mind and body connection to training.
Special Thanks to Dr. J. Todd Brown for his assistance with this article.
[1] A Guide to Personal Fitness Training, Aerobics and Fitness Association of America, 1997.
[2] Fitness Theory & Practice, Aerobics and Fitness Association of America, 1995.
[3] Fitness Theory & Practice, Aerobics and Fitness Association of America, 1995.
[4] A Guide to Personal Fitness Training, Aerobics and Fitness Association of America, 1997.
[5] Fitness Theory & Practice, Aerobics and Fitness Association of America, 1995.
[6] A Guide to Personal Fitness Training, Aerobics and Fitness Association of America, 1997.