|What did people post before selfies?|
2. The second key point that I want to stress is that it's a GREAT idea for pregnant women to exercise. It has many benefits to both the mom and baby and it can actually be a great way to boost energy that has a tendency to lag during pregnancy. TMI alert but the circulation boost from exercise can also help alleviate other pregnancy symptoms like varicose veins, ankle swelling, hemorrhoids, and constipation. Other studies point to easier labors for Mom's who worked out and had an overall higher level of fitness. Yippee!
3. Another point I want to make is to understand and respect your pre-pregnancy fitness level before you start working out pregnant. Pregnancy might not be the best time to start a weight lifting routine if you were sedentary before. However if you were running, spinning, and lifting before baby then it's safe to keep doing those things keeping an eye on your level of exertion and heart rate. It's widely recommended to keep your heart rate under 140 BPM when pregnant. You can track this with a heart rate monitor, heart rate sensors on your cardio machine, or using an app on your phone like S Health on my Samsung Galaxy.
4. The final thing I want to stress before talking about my personal pregnancy fitness is that it's SO important to listen to your body. If you are exhausted and stressed then you don't need to put MORE stress on yourself and your baby by forcing yourself to go to the gym. The benefit just won't be there. This is especially key during your first trimester when you are just totally run down. It's okay to sleep in, reduce your intensity, and rest. Your body wouldn't be telling you it was so exhausted if it didn't really need the rest.
Now let's talk about how I've been exercising throughout the growth of #BabyB. And if I'm being honest it's NOT how I expected my pregnancy fitness to be. I always had a vision of me working out and running while pregnant, even sporting a "Running For Two" top crossing the finish line of a half marathon.
If you've been following along with our journey then you know we had some complications early on in the pregnancy. I was put on bed rest essentially for a week and then asked to NOT workout at all until my 12 week ultrasound. See point #1 above. Many people asked if it was hard to go from a #BeastMode machine to sedentary, but it really wasn't. My only concern was my Baby and if sitting on my butt helped that then there was no question. Ironically I lost about 5 pounds the first 2 months of my pregnancy from lack of appetite and loss of muscle.
Once we passed our 12 week ultrasound I was cleared for "moderate" exercise again. The tricky part that what was moderate for me pre-pregnancy and what was moderate now had changed. Your fitness level falls off fast when inactive, so I had to be very aware of starting slow and taking it easy. Since there was no sign of a hematoma at my 12 week ultrasound I was told that I "could" run, but my doctor said that if it was his wife he would have her stick to lower impact exercise. So I did. That meant no running, but walking, incline walking, the elliptical, and stair stepper were fair game.
go-to workout). I started light and didn't do any jumping exercises.
Into the second trimester my energy really returned and I tried to take advantage of that. I also started Operation "Keep My Butt Perky Through Pregnancy" and focused on gluteal exercises like single leg lunge, deadlifts, and single leg - leg press when at the gym.
Monday - Off
Tuesday - Strength training - Home or Gym
Wednesday - 30 minutes of cardio - 20 minutes stair climber (boost that butt) + 10 elliptical
Thursday - 1 hour prenatal yoga
Friday - Off
Saturday - 30 minutes of cardio
Sunday - Strength training in gym (my biggest workout of the week)
If you have any specific questions about pregnancy exercise then please let me know. I'd love to do a Q & A type post. I didn't go over any specific exercise modifications here, since this post was already long but I'd be happy to if there is interest.
How did you keep fit when pregnant?
Love and belly rubs,
Carissa & Kyle