Exercising while pregnant

[MonJT]

Hi

We started trying for a baby this month and I'm hoping I am pregnant (will do a test in the next couple of days). My question is how much exercise can I do in the first trimester? I am quite active and usually work out 4+ times per week (ie. mixture of spinning classes (I do this 2-3 times per week), running (1-2 times) and resistance training (1-2 times)). I read that you are not supposed to let your heart beat go above 150bps or allow your body temperature to get too hot.

If I am pregnant (ie. if I am, I would be four weeks), is it dangerous that I have been continuing my usual fitness routine? A friend told me that so long as I'm not doing more than I did before then I should be ok (within reason of course).

I would love to be able to continue my spinning classes. I know that running is not so good for the baby so don't mind if I have to give that up, but I do enjoy my cardio workouts.

Any info would be much appreciated.

Thanks.

Mon

[Snoopea]

I found I was too tired to keep up my normal routine, even walking my daughter too school was a nightmare. My sister in law is a regular runner and she gave up after 7 weeks. I've found you only get your energy back around 15 weeks to lose it again at 28 or so weeks. Do what you can your body will let you know, get plenty of rest and be prepared to be tired in the first couple of weeks. Remember your making a baby.... not an easy task!

[Snoopea]

Ohhh forgot to add try water aerobics, they normally run a pregnancy one, you get to meet other mums and it's less impact on your body!

[Natty]

You can keep exercising and in fact its important that you do unless you have complications such as having a multiple babies, incompetent cervix, multiple miscarriages etc.

With my first pregnancy I fell pregnant whilst a competitive runner (national level) and even ran and won a 5000m race when 6 weeks pregnant. I continued running under the supervision of my Obstetrician until the night before we were induced! Both baby and Mum were fighting fit and well!

This time around (I am nine weeks) I have been ultra paranoid as we had a miscarriage in February. On Monday my Obstetrician (the same as when I had DD) confirmed with an Exercise Physiologist the following guidelines for me to follow:

a) MOST important - dont let your temperature rise too much. I always take my temperature as soon as I have finished my run. I only run early in the morning and outside (to let the breeze keep me cool) and my temp never goes above 36.5 (I think you shouldnt let it get above 38). They recommended doing the majority of exercise outside as well as you are able to maintain a lower body temp outside.
b) Dont do more than what you are doing
c) Dont let yourself go into an anaerobic state. In simple terms dont puff your heart out - save some for baby! My rule is I have to be able to run and talk at the same time (and trust me I sound stupid running on my own at 6am in the dark talking out loud to myself but it keeps me from running too fast and going near an anaerobic state!)
d) Dont be too concerned about heart rate - temperature and remaining aerobic is most important. If you do want to measure your heart rate and stick to a limit (and dont forget depending on your fitness and the sport you are doing it will vary) they recommended 140-160bpm.

The only other thing I would suggest you watch out for is as your belly grows you start to pull on your abdominal muscles so you need to back off as it hurts!

Hope this helps. I know it helped me!

[MonJT]

Thanks for the info Snoopea and Natty. That does help me a lot. I'll take your advice and just do as much as my body allows me to do, without overdoing it.

[rainbow_girl_1]

Cool thread......i was gonna ask the same bout exercising. Im pretty much the same as MonJT with my exercise but was worried i was gonna have to stop spin and pump classes when pregnant. I was reading an article in a gossip magazine about Nicole Kidman how everyone thinks she is overdoing her exercising while being pregnant, they said that you shouldnt raise your temp and break into a sweat as it may only take you a couple minutes to cool down but takes the baby a hell of alot longer too????? They also advised against doing any sort of gym classes like Spin???? Hmmmm i think when the time comes and i am pregnant i will just ask the doc whats good for me to do, may just switch to softer things like water aerobics and pilates???