Pregnancy is not an excuse to stop your workouts

From marathon moms to beginners who just want to stay healthy - pregnancy fitness can include your favorite cardio workouts with a few adjustments!

Exercise Guidelines

The following is a brief summary of the American College of Obstetricians and Gynecologists' (ACOG) guidelines for exercising while pregnant.

1. Be consistent! Muster up the energy and try to exercise at least three days a week. Based on your fitness levels before becoming pregnant, you can continue mild to moderate exercise routines.

2. Get in a Good Position. Avoid exercising flat on your back after the first trimester as you might inadvertently decrease blood flow to your uterus. Be careful not to stand still for too long - keep moving around to avoid leg swelling or clots.

3. How you feel matters! Pay attention to how you are feeling and modify your routine and exercise intensity based on your energy levels and capabilities. Be careful not to overdo it - try to avoid exercising to exhaustion, and know when to say when.

4. Stay balanced. Avoid exercises in which you could lose your balance or risk mild abdominal trauma.

5. Count your blessings and your calories. You need an additional 300 calories a day during pregnancy, so be sure to bolster your diet with nutritional additions to keep you and your baby healthy.

6. Keep calm and cool. Watch your temperature, especially during the first trimester. When exercising stay cool by monitoring the inside and outside temperatures, drinking enough water and wearing cool clothing. Avoid working out in extremely hot temperatures.

 
Baby bottles, Diaper Genies and that thing that looks like a torture device - what exactly is in store for you now that you are pregnant?  While there are definitely items you should be advised to avoid - cardio training is not necessarily one of them.

Experts agree that fitness and  pregnancy go together like peanut butter and jelly - one is inevitably better when paired with the other.  In the recent edition of Your Pregnancy & Birth (4th edition), published by the American College of Obstetrics and Gynecology (ACOG), experts have recently stated "If you are active now, pregnancy need not cause you to alter your fitness routine…if you have not been active, now is a good time to start."  However, you might have a bit of hesitation wondering, with all the changes you are going to encounter, how will your body react and what adjustments will have to be made to your fitness routine?

Understanding the changes

Pregnancy comes with various physical and physiological changes that may create the need for a few adjustments to physical activity.  Beyond the basics of fatigue, breast tenderness and nausea during the first trimester, various other internal and external changes should be understood.

While many complex changes occur, there are some basics that directly affect cardiovascular exercise.  First, there is an increase in the hormone  relaxin, creating joint laxity.  This change requires caution during exercise as stability may be altered.  Second,  cardiac output is increased during the first ten weeks of pregnancy and remains at a higher level until delivery.  In addition, there is an increase in  metabolic rate and consequently, there is an increase in oxygen demand.  These changes require that you control your breathing and monitor your heart rate; however experts at ACOG have eliminated heart rate recommendations.  The American College of Obstetrics and Gynecology do recommend that you should be able to carry on a conversation comfortably during your workout.

In addition, postural changes, such as increased arches in the upper and lower back may create increased stress on the hips and low back, potentially resulting in low back pain or hip, knee and ankle joint discomfort.  Lastly, weight gain is a factor to consider when engaging in cardio exercise.  Additional pounds can alter the way you move and wreak havoc on your otherwise healthy muscles and  joints.

What to watch out for

Pregnancy does not mean you need to give up your active lifestyle - just adjust your routines a bit.  If you were previously active prior to pregnancy, you might be able to continue doing weight-bearing exercise such as running at close to your usual intensity throughout pregnancy.  However, keep in mind that non-weight-bearing exercises such as swimming carry less risk of injury.  In addition, low impact exercises such as walking help eliminate excessive pounding on your joints.  Cardio exercises that may require extreme  balance or  stability may need to be avoided as changes to your posture and movement patterns may make you prone to trips and falls.  Lastly, be cognizant of your body temperature and hydration.  You do not want to overheat nor dehydrate as this can create fluid and electrolyte imbalances, potentially creating problems for you and your fetus.  Refer to the guidelines set above and always put safety first when you exercise.  This will help to keep you and your baby safe and sound during this wonderful time in your life!

Sage advice from the professionals

First and most important, seek guidance from your medical professional.  Every woman's body is different so it is imperative that you speak with your physician before beginning or continuing your exercise routine once you become pregnant.  Table 1 will help you understand the guidelines set forth by the professionals and help guide you through your cardio exercise plans.  However, the best advice is the advice that comes from those who know what you are going through.  Maria Vasquez an avid runner from Scottsdale, Arizona has continued her passion through three pregnancies.  "Despite what people may think when they see me running by with a baby bump, I think there is more danger in not exercising.  My body, mind and sanity would all suffer if I could not continue to run.  And my doctor has given me his blessing as long as I listen to how my body feels each day.  If I don't feel like running - I don't.  But I love the fact that I can keep up my routines - albeit a bit less strenuous - and not worry about the health of my baby."

Table 1 - Basic Exercise Guidelines for Women and Pregnancy
Mode	Low impact exercise that avoids jarring motions such as walking, stationary cycling and water activity.
Frequency	3-5 days per week
Intensity	For beginners, 140 beats per minute is a recommended heart rate gauge - for intermediate or advanced exercisers - your heart rate guidelines may vary - consult your doctor.
Duration	15-30 minutes per day, however, if you are just beginning a program, there may be a need to begin with as little as 5 minutes and progressively increase to 30 minutes.

While you may not be a cardio queen or even an exercise lover, as stated by the experts above, pregnancy might be a good time to begin a light to moderate exercise routine.  You will want to start slow, exercise around 15-30 minutes per day and keep your exercise low impact.  To help you get moving, here is a short cardio regimen to help shape your cardio routine.

Weeks 1-12	Activity	Monitor yourself...
Day 1	Walk 15 minutes on a treadmill or around the block	Walk slowly, breathe easy and monitor your energy levels
Day 2	20 minutes of water activity (swimming or aerobics)	Be careful not to overdo it in the water - you might get sore from your activity so keep it light!
Day 3	Walk 15 minutes on a treadmill or around the block	The goal is to slowly help you adjust to activity so keep the pace brisk but watch your temperature and hydration.

* Take a rest in between exercise days!  Rest 24 hours before the next session to give you ample time to recover and amp-up your energy for the next session.

Weeks 13-24	Activity	Monitor yourself...
Day 1	Walk 20 minutes on a treadmill or around the block	Walk slowly, breathe easy and monitor your energy levels
Day 2	25 minutes of water activity (swimming or aerobics) or low impact group exercise	Be careful not to overdo it in the water or in class- you might get sore from your activity so keep it light!
Day 3	Walk 20 minutes on a treadmill or around the block	Keep the pace brisk but watch your temperature and hydration.

* If you are feeling up to it, you may add on 1-2 days of additional exercise.  Simply repeat days 1 and 2.

Weeks 14-36	Activity	Monitor yourself...
Day 1	Walk 20-30 minutes on a treadmill or around the block	Breathe easy and monitor your energy levels
Day 2	15-30 minutes of water activity (swimming or aerobics) or low impact group exercise	Be careful not to overdo it in the water or in class- you might get sore from your activity so keep it light!
Day 3	Walk 20-30 minutes on a treadmill or around the block	Keep the pace brisk but watch your temperature and hydration.

* The third trimester may bring some discomfort from the distended belly and increased weight.  Exercise at a pace and intensity that you and your doctor deem appropriate for your condition and physical comfort.