Admitting when it's time to slow down

The hardest thing for an athlete or avid fitness enthusiast to do is to take a break.  It is easy to become addicted to the great way you feel after a workout and it's difficult to let it out of your routine. For the past few days, I've been trying to figure out why my hips and legs are so tired by the end of the day but when you think of the extra weight you put on in pregnancy, it's like carrying a barbell around with you all the time! I've now hit the 20 pound mark at 27 weeks. If I stick to the 1 pound a week rule, I will hit 35 by the end of my pregnancy which was the max of my goal. For my height and body type, I can wear that well and hopefully I will recover in a healthy way along with my post-partum workout. The hardest thing to admit, though, is that I'm starting to feel the weight gain and all the other build-up of pregnancy and it's taking a toll on my body. My BODYSTEP classes are becoming increasingly difficult as the baby moves up and it's tough to get a full breath of air.

This is the first sign it's time to cut back.  As I get closer to my 3rd trimester, that program will have to go. While I would love to keep the intensity of my workouts, the last 3 months are the time when baby is putting on weight and will pull a lot from your body. I've already had to cut back on the amount of weight I'm lifting in all my weight training programs simply because the muscles are more tired and the glucose and protein that would have been going to their activation and repair, are going to the baby. Throughout your 3rd trimester, you should be cutting back your fitness routine to lighter intensities.  But don't worry, you'll find your body is going to definitely feel the results of any workout.

What to do instead?

This would be a great time to try out something new.  I know, I've said again and again that pregnancy is not the time to start something new, but in this case, your "something new" should be something at a lower intensity. If you're an avid cyclist, perhaps try an indoor cycling class. If you love aerobics, try a low-impact class or one that includes light weight-training. If you've loved Hot Yoga, switch to Hatha, Ying or prenatal yoga. If you're a swimmer, try aqua aerobics or water running. If you're a runner, switch to powerwalking or perhaps add steeper inclines to your route for a walk. Mixing up your fitness routine will not only give you a new appreciation of a different exercise, it will activate your muscles in a different way and allow you to maintain a regular routine for longer.

Admitting that it's time to stop
There are times when your body actually has had enough and it is dangerous to be exercising. While before you worked past the point of pain and loved every second of it, this is no longer an option. There are important signs that tell us it's time to stop a fitness routine and to check with your health practitioner, they are not to be fearful of, they are signs you need to be aware of:

• Fainting-- while this is common in pregnancy because of blood pressure, if you faint regularly, you need to check with your health practitioner. There could be underlying problems.
• Problems with blood pressure--either too high or too low, your health practitioner will suggest what's best for you to continue wity
• Excessive cramping or unexplained pain in the abdomen--this can be from anything that just doesn't feel right to Braxton Hicks to actual contractions. Rest and grab some water but if they continue, have it checked out.
• Bleeding--it can be common to have some light spotting during pregnancy that is not in relation to exercise but any bleeding that continues should be addressed immediately
• Chest pains or heart palpitations
• Labour--I'm serious, if you go into labour, stop working out! 
• 'Gushing' of fluid--while it could be weakened bladder muscles, it may also be premature rupture of membranes
• Sudden swelling of the hands, face or feet
• Persistent headache or blurred vision
• Any irregularity of fetus heart rate
• Severe pain anywhere 
• Failure to gain weight

While you're feeling great, stick to your regular fitness routine. Remember, though, that you're responsible now for the development of someone else and you need to listen to your body.  It's important to see the signs and take a rest when you need to.  I find it personally annoying to be told to slow down but now I have to admit it to myself. Shocking, I know! Does it mean I'm going to stop exercising? No way! It just means it's a great time to check out some new classes and get reacquainted with the ones I haven't had time to do before! Next week I'm going to back to indoor cycling and I'm going to add more Yoga into my schedule. I also love a class called BODYVIVE from Les Mills that I would like to get back into. It's a low-impact aerobics class using bands and a pilates ball. It will be a nice change and give me a chance to workout at my own pace. 

See you at the gym!