It's time to modify!

Are you feeling way more tired? Is everything that much harder to do? Is your chest or belly getting in the way? Then, it's time to modify!

Besides being paranoid at first about exercising when I became pregnant, I really wasn't sure exactly what I could and couldn't do safely. After researching exercises, talking with my OB and doing a bit of self-trial, I found which moves became easier to do without losing the benefits. The exercises you perform at the beginning will need to be modified throughout your pregnancy. There are also some exercises that should be avoided completely safety reasons and others should be added in to develop the "right" strength.
When exercising, we often refer to the FITT formula (Frequency, Intensity, Time and Type). Depending on your goals, the formula will change. For example, if your goal is maintain your current level of fitness: your frequency should be about 3-5 times a week, Intensity should be somewhat hard (this means you can maintain a conversation but you're a little breathless), you should go from 15-60min at a Time depending the activity and you should stick to a Type of activity that is low-impact and non-weight bearing like swimming or walking, and any other activities that are easy to do.

Any good exercise program should follow three basic principles: Prevention, Preparation and Recondition.

Prevention: The program you follow should prevent and manage pregnancy symptoms such as back pain, fatigue, and pelvic floor weakness. Your program should contain both cardio and weight training that focuses on relieving pregnancy discomforts.

Preparation: We want to focus on strengthening the muscles needed for delivery such as the abdominal and pelvic floor muscles as well as those used to carry a newborn such as the upper body.

Recondition: Because exercise in pregnancy can influence weight gain, fat deposition and retention,  women who exercise tend to gain less weight and skin stays tighter. Your fitness program should also prepare your for post-partum exercises  that focus on gradual reconditioning and returning to your pre-pregnancy body.

What to wear? This might seem an odd question but being comfortable is the best way to start your workout. You want to wear clothes that are breathable and loose fitting particularly around the protruding belly. Breathable is important to help keep your body temperature down. Maternity stores often sell maternity workout tops that fit snug in the chest for extra support but loose around the middle. I wanted to buy tops that I could continue to wear post-partum and I fell in love with Lulu Lemon's No Limit tank that has a sports bra attached to a loose mesh cover.

1st trimester:

Since you're changing mainly internally at this time, you'll find you can continue the majority of your normal workout. There won't need to be many workout position modifications. That's true particularly for first-time moms.  I didn't begin to even show until 5 months.  For women who are having their 2nd (or more) child, she will begin to change a lot earlier and may have to modify sooner. You're going to find that even doing very little causes your heart rate shoots up very quickly so watch the intensity of your cardio workouts. Weight training is still relatively safe but begin to lower the amount of weight you're lifting, you should be able to successfully complete 12-15 reps without straining. Lifting heavy weights throughout your entire pregnancy should be avoided. If you haven't previously worked out, it's best to start with walking and wait until your 2nd trimester to begin a more intense exercise routine. Be careful not to overheat and overexert yourself in this trimester as the important organs are developing. It's best to put competitive training on hold and to avoid high altitudes. If you suffer from "morning sickness" (which can happen at any time of the day) you may want to switch up your routine. Although exercise can help reduce morning sickness you may not feel up to working out when you're hugging the porcelain. Eating dry crackers, drinking water and walking in fresh air can help settle your stomach. If you feel better at a different time of day, try to sneak in a workout when it's more comfortable for you.

2nd trimester:

Your body is way more adjusted to being pregnant and you're beginning to feel normal again! However, it is at this point that your blood is pumping harder and faster and you may find yourself getting lightheaded and dizzy. Take rests often, hydrate and perhaps think about completing exercises in a seated position, such as on an exercise ball. Gradually work your cardio intensity up to about 15-30min per session. Aim for 3-5 days a week and complete strength training exercises as well as cardio. Building upper-body strength will help improve your posture. As of 14 weeks, it is important not to lay flat on your back for long periods of time because the baby can shift to apply pressure on the inferior vena cava which is the vein that carries blood back to your heart from your feet and legs. If you are laying flat on your back, you'll find yourself becoming dizzy and this will let you know to sit up. Instead, complete exercises in an angled position: stick extra risers under one end of your bench. I find I like to have it at a higher angle by putting 4 risers at one end and 2 at the other, make sure they're locked in! Because of the softening in your tissues to allow for expansion and that your balance is going to start to waver, it's best to avoid activities that require sudden changes in direction and explosive movements to reduce the risk of injury. You will also want to avoid activities that can cause harm to the stomach area such as Rugby.

3rd trimester: 

Your body has completely changed by this point and you're regularly putting on weight. You body functions are steady again but you may find everything is a lot harder. At this point, even if you do very little, it's going to seem very difficult while your heart rate may not increase as quickly. At this time, you should not be increasing intensity or duration, you should also begin to gradually decrease your exercise but still try to maintain 3-5 times per week. This also means you should be listening attentively to your body to see how long/hard you should be working out. Because baby is taking more and more of your glucose to put on weight, the risk of hypoglycemia is higher in the 3rd trimester. Be sure to eat before and after exercise and hydrate often. Your sense of balance is going to be completely off by this time so try to avoid activities that require sudden changes in direction and avoid holding balance positions. Postural exercises and relaxation are extremely important at this time. People often complain for sleeplessness at this time so exercise will actually help you get a better sleep by helping to mentally and physically wear you out!

Next time we'll look at modifications to specific exercises so you can continue to strengthen your body and prepare yourself for the intense workout of delivery and motherhood! Feel free to email me with any questions to specific exercises.

See you at the gym!