Just wondering if anyone can give me some advice on exercising in early pregnancy. I've been reading and reading but I keep coming accross conflicting information.
I am 5 weeks pregnant. Up until a couple of weeks ago I was doing RPM & Pump a couple of times a week and jogging once or twice. When I found out I was pregnant, I stopped RMP and jogging and just started walking on the treadmil.
Problem is, I REALLY miss doing more intense exercise.
Does anyone know if I can continue RPM and just take it a little easier? Also, am I ok to be continuing with Pump?
This is my first pregnancy and my first appointment with me ob is not for another 6 weeks - I hoping for some advice before then!
Congratulations on your BFP! What I have read about exercise that that you should keep your pulse below 145 bpm and not to get too hot. Other people may be able to give you more information. I have only just got my energy back and am looking at starting swimming, as it is meant to be great during pregnancy.
Hi Natalie - firstly big CONGRATULATIONS on your pregnancy!
My OB explained to me the issue with exercise is 1. not to allow body to overheat 2. heart rate not to go too high (babies heart rate is a lot higher than yours and 3. do not start to suddenly become active if you werent before.
on this advice I stopped doing RPM/spinning pretty early on and replaced it with a good power walk and swimming - I can still do both of these now in the later stages of preg. I do know some ppl who have continued with spinning but I personally chose to replace with something i was 'sure' was safe and that my OB fully supported.
I know a lot of people keep doing pump in the 1st and 2nd trimesters - I didnt and this was bc i decided to do some classes that would focus on the areas i needed for preg - so i have been doing loads of pilates and other weights training where i am more supported by machines, mat or a ball. I have found this beneficial and again I can continue through the last few weeks with the same exercises. But I do know pump is ok (just as long as you know your teacher knows what s/he is doing and remember as time goes on your centre of gravity changes and also your liagments etc loosen so you are more prone to sprains and tears etc - this is the main reason I switched)
I have still been able to be pretty active all thru preg and so you can def keep exercisisng. i personally altered what i did pretty early on but I think it is an individual choice taking into acct the 3 things above.
Hope this helps somewhat (sorry i think i may have rambled).
PS yoga is also excellent for relaxation and stretching (which I def need now!)
Hi Nat
When my IVF cycle was confirmed, I slowed down on my marathon training, but still continued to do light jogs and crosstraining and the gym. I maintain my heart rate at 140bp for a normal gym session but when jogging i can go as high as 170 for 1 min and reduce to a power walk and get it down to 129bp, than back up. This still trains your body and is better for burning fat. I do this outdoors as its much cooler now in Melb and so I do not overheat.
The moment I start to feel hot i know that that is enough. I guess the point is to just listen to your body, there is no right or wrong answer, we are all different and all can sustain different amount of exercise.
My OB said the same thing as pregpan! "1. not to allow body to overheat 2. heart rate not to go too high (babies heart rate is a lot higher than yours and 3. do not start to suddenly become active if you werent before."
So that said she told me swimming and walking, make sure i keep heart rate below 145bpm and stop when i get tired!!Oh and to keep exercise to 3-4 times a day max!
Thanks everyone - all the advice is greatly appreciated.
I think I'll give RPM a miss, even though I miss it, I'm too scared I might do some harm.
I'm reluctant to tell my instructors just yet as my inlaws and several friends go to the same gym as me and I don't want them to find out yet! I'll feel a lot more confident that I'm doing the right thing once I can let them know.
Thanks again!
Hi Natalie. My gym instructor gave me a printout with info about which 'body' classes are suitable during pregnancy, and how to modify. For pump the suggested modifications were:
- reduce weights 30-50%
- squats: widen stance, body weight is adequate
- chest/triceps: reduce time on bench (more relevant in 2nd/3rd trimesters) or arrange bench on incline
- back: avoid lifting weights above head (clean and press), watch back technique carefully
- lunges: body weight only
- modify or eliminate pushups, avoid forward raises
- don't get too puffed - a good guide is that you should be able to talk while exercising.
Doesn't say anything specifically about abs, but I think I'll be avoiding them and doing pelvic floor exercises instead, even though I'll look like I'm totally slacking off! Maybe you can talk to one of the instructors and ask them to keep it quiet?
Hiya, for Pump the only changes I made were inclining the bench as mgm said. I used either 3 on one end and 1 on the other or 2 and none. For ab track in the 2nd Tri (after talking to your Dr) you can do oblique crunches if you want or do your pelvic floor or your back by going on all fours and raising opposite arm and leg (or just one if you're unsteady). I took the time at the beginning of the ab track to run to the loo as I was always desperate by then!
With RPM, just what everyone has said. If you wouldn't be able to sustain a conversation then you are working too hard. I think the thing with me is I really HATE RPM so any excuse to stop was good!
But as long as your Dr says ok you should be able to continue doing what you have always been doing, just modify it. I did Pump and Combat till I was about 36 weeks.
Also if your gym does it, I would recommend doing Body Balance. It was my favourite class during pregnancy and such a treat to give yourself
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