In pregnancy, our goals need to be very modified. This can range from the goals set for a new-to-exercise woman all the way to the seasoned athlete. Below you'll find some great goals to set for your level of fitness. For all women, we hope that the most important goal is to maintain a positive self-image.
The Beginner: You're new to fitness and are feeling unsure of what to do and how to do it.
- Controlling weight gain: This means we want to focus on eating a healthy, well-balanced diet and we aim to gain the proper amount of weight (25-35lb, depending your pre-pregnant weight). Don't let people tell you that just because you're pregnant, you can eat whatever you want!
- Increase energy: It is proven that exercise increases your energy level so even though you may want to crawl into sweats and curl up on the couch, take 15 minutes to go for a walk, you'll feel refreshed! The bonus of exercise is that it will also improve your sleeping habits; therefore, the better you sleep, the more energy you'll have.
- Increase muscle strength and endurance: We want to prepare our bodies not only for labour but for parenting as well. Try holding your car seat for about 15 minutes to see how that feels. Now fill that car seat with a 10lb weight. You're going to feel your arms burning! This is a good time to start building strength in your arms. Now walk around holding a 20-30lb weight: this represents the extra weight you're going to carry on your body. I can personally attest that an additional 25lb sitting on your hips is exhausting on the legs!
The recreational exerciser: Fitness is part of your life and you take part in it on a regular basis
- Maintaining fitness: You'll probably want to keep active right through your pregnancy. Remember to modify when necessary and to maintain (at the beginning) your current fitness practice and then decrease as you feel the need.
- Labour preparation: Because you already take part in regular exercise, try to focus your workouts on specific exercises that will prep your body for the marathon of a lifetime.
- Controlling weight gain: If your exercise goals often include weight loss, now is the time to shift your mindset. It can be difficult to watch your body change and take on extra weight and extra fat but this is all necessary for growing a health baby. Rather than losing weight, focus on gaining just enough.
The Athlete: Fitness is your life. Workouts are part of a daily routine and you are well conditioned. You may be a competitive athlete or are maintaining a high level of fitness.
- Healthy eating: It's important to eat for your baby now. You may need to increase certain food items and consulting with a dietician might be a good idea. Remember that supplements such as protein and energy drinks should be avoided as they are not always recommended for pregnant women.
- Gain weight: This ties in with the healthy eating. You may have to increase your food intake to ensure you are getting enough calories not only for your workouts but also for your baby. Remember that 25-35lb weight gain is for someone with a BMI of about 18-24. If you are underweight prior to your pregnancy, your health practitioner may encourage you to gain more.
- Maintain/improve specific skills: While you want to maintain your current fitness level, you will need to modify your routine to safely exercise. If you are a competitive athlete, check with your coach on ways to maintain your abilities with modified exercises so you can return to your workouts post partum without feeling as though you're beginning a step 1.
Post-partum: You've healed well and you're looking to get back your pre-baby body. You could be getting into fitness a few weeks, months or years after baby is born.
- Lose weight: You may have a few extra pounds to shed that came with pregnancy or with caring for the new child. Focus on healthy eating (remember to think about the 500 extra calories needed if you're breastfeeding) which includes not only looking at what you eat but also when you eat. Try to keep your fingers off your child's plate and be sure to eat regularly, your metabolism is proven to be more effective when you eat several small meals a day rather than trying to starve yourself and then binging because you're so hungry. A dietician could be a good resource to help you plan meals.
- Regain muscle tone: If you find your tummy is still squishier than you want it to be, modify your fitness routine to focus on building and reshaping muscle. Having a routine that includes cardio, weight, and flexibility training will help tone your entire body and have safe workout. Taking part in classes or working with a personal trainer may be the motivation you need to kick start your program!
- Feeling human again: One thing I often hear from new mothers is that they can't seem to find the time or energy to get into a workout and miss that great feeling they used to have from their exercise. While you try to set a schedule for your baby, don't forget to put in some time for you as well. This might mean including baby in your activities or putting on a video while baby is sleeping. Check out local strollercise classes or begin your own with parents in your neightbourhood. Many local Early Year centers offer parent and baby fitness classes or offer child care so you can take part on your own for a little "you" time.
Although I'm 30 weeks (and 28 pounds extra), I have already set my first post-partum goal. Last year I got into running races: I ran two 10Km races and a half-marathon. While pregnant, I decided to give up running to not only let body heal from the training I was doing before but also I was teaching several fitness classes a week so I had to decrease in one area; but it turns out, I really miss it! Because my baby girl is due at the beginning of July, I've decided to register for the Army 5Km race which takes place at the end of September. This will give me several weeks to recover and comfortably get back into running. My husband is also going to run it with me so it will be a fun (and cheap) way for us to spend time together. Our baby won't be at the age where we can run with her in a stroller but we will still have a goal to work towards and give ourselves some personal time, we may need to train separately so there's someone to supervise. We also hope to train our German Shepherd to run as she will be at the ideal age to begin running with us so we'll have some time with her too. While "training" for a 5Km race may seem silly to a conditioned runner, we want to make sure we can run this comfortably and feel competitive. It's also a safe distance that if any complications with my labour or post-partum recovery were to arise, I would not feel pressured to begin training too hard or too quickly. 5Km is a great start for any new runner!
Think about what kind of goal you want to set for yourself and make it reasonably attainable. If it's too hard, you'll give up quickly. The great part is that every time you reach a goal, you can set the next one!
See you at the gym!
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