Exercise when pregnant

[EvieM]

Hey ladies, I'm really new to this and recently found out I'm expecting my first baby and I was hoping to get a little advice. I'm a bit of a gym bunny and tend to go to 1-2 classes per night 4 times a week. I tend to do high intensity workouts such as combat, attack, synergy, insanity and metafit, spin etc. I'd say I'm fairly fit (I also like cake alot!) and cant seem to find any proper guidance about continuing these types of workouts, I'm only 5 weeks pregnant and after reading so much conflicting stories I'm almost scared to go to the gym incase I do any damage or increase my chances of a miscarriage. I tend to do classes such as pump followed by combat or attack or a high intensity 30 minute circuits class followed by spin. Does anyone know if this is ok to continue or if its a big no no. I have been to the gym a few times since I found out but really pulled back on most things I do and apart from a bit of tiredness and a general feeling of being hungover I feel really good - although aware I'm still very early so expecting things to get worse.

I met with my doctor who is great but didn't see overly experienced in pregnant women who told me I should stop all high intensity training but I've been doing it for years so thought it might be ok.

Thanks very much ladies and apologies for this long thread.

Generally it's fine to continue with what you're used to. Of course you would want to avoid any contact sports, or anything with risk of falls.

I can't comment on other classes, but LesMills has info about their classes here: www.lesmills.com/knowledge/pregnancy/

Personally I did all the high intensity classes until the birth - of course with appropriate modifications, those burpees get a bit challenging around the 9th month . Go ask your instructors, they should be able to tell you if it's OK to continue and also what modifiations are available.

I carried on reasonably high intensity with my first. But then got very bad pgp and so had to stop everything. Second time, I had HG all the way through so could barely survive let alone exercise! Third time (after a few miscarriages) I was conscious of pgp flaring up again so I took the decision to stop all hiit. I just didn't want to take the risk. But generally, if you feel fine and if you're listening to your body (not getting too hot, stopping when it hurts, drinking lots, being aware of relaxin's effects) then you should be fine.

People are so funny ("you shouldn't be lifting that small lever arch file! You're PREGNANT!"....well, I normally lug my two massive kids around but ok) so perhaps this is something you need to gauge for yourself.

Brilliant thanks girls, I really appreciate your advice and really just echos what I already knew so thank you.

I don't get it, I went to pick up my two year old niece the other day and you'd think I was trying to move a car the way my hubby reacted....they sometimes just dont get it! I'm determined to carry on as normal for as long as possible and think I might finally grow to love burpees!

WillowSnicket I'm really sorry to hear about your previous miscarriages, quite right to take things easy.

Thanks again x

You might have to exercise a bit differently once your bump is bigger.

So why don’t you try some lower intensity things now mixed in with you HI stuff ? I know yoga and Pilates doesn’t sound very exciting but it’s good when you get into it.

Pump will be fine except you might struggle lying on your back on the bench for chest and triceps so you will have to adapt .

Thanks Allison, that's a really good idea. I'm planning on swapping 1 class for swimming too and plan to introduce that next week but yoga and pilates are a great idea too so I'll give them a try.

Thanks

I carried on high intensity (cycling) throughout my pregnancy. There's a fab book which is a bit old now which explains all the physiological benefits to you and baby. It's based on actual scientific. It's by Dr James Clapp 'exercising through your pregnancy.' It's also useful for the post natal period too.

I did get Tara Lee's pregnancy yoga and did it about 5 times a week. I stayed incredibly supple throughout my pregnancy with no aches and pains... perhaps a coincidence or down to all that yoga. It was really clear and easy to follow (unlike a lot of yoga DVDs!).

scientufic research

If you try a few different ones you will find what you enjoy. A lot depends on the instructor and the class. I wasn’t really into yoga but I tried it during my pregnancies and ante natally and the instructor was very knowledgeable. There were quite a few older ladies in the class and she would adjust each exercise for us individually so I didnt feel awkward.

I find swimming a bit boring TBH but it was good because you can do it right until you go into labour ( which was 42 weeks for me sigh ). And when you are in the water you don’t feel like a whale ( until you try to get out of course) . This will keep you going when you have to stop the HI stuff.

Be prepared that some instructors get very nervous when your bump is big. Some difficult ones ask for a doctors letter, which is such a good use of NHS time .

Remember it’s very easy to pull or strain things once you are pregnant because of the hormones that make everything relax ( sorry I have no idea of the technical terms for this ). So with weights you have to be really strict with yourself and have perfect technique . No flinging the bar about in pump.

Oh fab, I’ll have a look for this! I’ve never really been into yoga but I’ve heard so many great things I’m definitely going to give it a try. My gym offers a great variety of classes and seeing how relaxed people look after yoga it’s now on the list of new things to try! I’m the least flexible person so better get started now before the bump makes an appearance! X

Oh fab, I’ll have a look for this! I’ve never really been into yoga but I’ve heard so many great things I’m definitely going to give it a try. My gym offers a great variety of classes and seeing how relaxed people look after yoga it’s now on the list of new things to try! I’m the least flexible person so better get started now before the bump makes an appearance! X

Thank you so much, all great advice! I really need to read up more but everything I’ve read seems to rule out what I read previously! I’m the typical first time mum and so desperate for this pregnancy to go well it’s so hard not to worry or to convince myself I’m doing the wrong thing.

I’m going to head to the gym a little earlier this evening and have a quiet word with one of the PTs and will just make sure I tell instructors moving forward! It a hard wee secret to keep!

Totally agree regarding swimming too, I’ll reward myself with some chocolate afterwards!

Be prepared that some instructors get very nervous when your bump is big

Not to mention the cass participants
I'm an instructor and was still teaching Bodypump 5 days before DD was born. There were some looks.

Body attack and body pump were fine for me in the early days of pregnancy and I wish I had continued (I hit extreme tiredness). I personally wouldn’t have done body combat. I liked Tara Lee’s yoga too.

Given the level of exercise you’re doing, I’d think about what you will do once the baby is here. In my area there are lots of boot camp type classes you can bring the baby too. I really enjoyed these until my baby was about 4 months and then she started getting really unsettled so I had to stop. I never managed to get back into an exercise routine after that and it’s killed me. Will you have support with childcare so you can go back to the gym and classes? I wish I had thought about it and made a plan ahead. I’ve struggled to make the ‘me’ time and felt guilty leaving the baby or doing things on my own. My New Years resolution is to go back to classes as it makes me a lot happier (and healthier!)

I can imagine! I was in insanity and our instructor was 7 months pregnant! She was a complete champion and continued for another month before her joints became too weak and she took a wee tumble. I hope I’m like you and able to continue! Thank you!

Brilliant I’m going to head to pump and attack tonight and feel so much better! Thanks ladies! I know that is a bit of a worry, the gym is a massive part of my life and it really helps clear the mind so it does worry me slightly but my family live close by and my husband is brilliant so I hope I can sneak away. I spoke to a friend recently who had recently had a baby and she too felt so guilty but I think it’s so important to make time for yourself, I’m probably terribly naive and will make all these great plans but I know I’ll struggle leaving the baby. I love walking so hoping I can rope some friends/family or the hubby into long walks if anything. Good luck with your resolution, i really do think it’s so important and you’ll come back lovely and refreshed! X

The hormone relaxin does exactly what it says. Read up on it and listen to your body. Read the NHS Choices website advice on exercise and pregnancy. Congratulations for not feeling so sick/wiped out in your first trimester (yet). I ran until 18 weeks when it became more of a brisk walk. By seven months I wanted to be on all fours all of the time and could barely get around the block, but I got SPD with both pregnancies and horrendous heartburn. Good luck

Thanks allthatmalarkey, that’s the advice I’ve been given, just listen to your body! Trying to do this and actually first day back at work today after the Christmas break and I’m bloody shattered and it’s only lunchtime! I’m really hoping I manage to somehow avoid all symptoms but I know that’s probably not going to be the case! What a shame, that doesn’t doesn’t good at all, poor you! X

Baar, don't stress about leaving baby... not like you'll be leaving them home alone or with a complete stranger.... so n'owt to feel guilty about. It's so important to look after yourself.

I happily waltzed out (more of a shuffle) on my own when my DS was 3 days old without a backward glance. I see this time out (amongst other things) as essential for helping me be a better mother. I certainly have a lot more patience and energy as a result. DS is now almost 13 months and I've been clocking up an average of about 10 hours out cycling a week (since he was 4 weeks). I love the time out and doing something for myself. I certainly feel physically and mentally more healthy for it too.

I've had stuck for it - all sorts of guff, like I should just focus on my DS and I'm selfish (yeah really). Did anyone give my DP any stick when he did a race when our DS was 6 days old (this was with my blessing/encouragement)? No! Did he feel guilty? No!

Do what works for you and makes you happy when baby comes and ignore all the mood hoovers and negative judgy types.

I found that exercising actually helped with the first trimester tiredness, I felt a lot better on the days I managed to drag myself to gym.

Look into getting a running buggie after the baby is born, just walks might not cut it if you're used to intensive exercise. But no need to feel guilty for having some hobbies and interest besides the baby - and it's also a great chance for the new dad to bond with baby if they are left alone from early on.

Congrats! Glad you've had lots of good advice and are feeling more relaxed about it all.
Throwing in my 2 cents - the advice I got was to carry on with gym stuff as normal and listen to my body. I'm almost 24 weeks now and still doing metafit, circuits and bootcamp. I've started to scale back the plyometric stuff at boot camp because it's outside on uneven ground and my balance isn't as good now because I'm quite big (second baby!!). I do one or two runs a week too. When the metafit starts to feel too intense I might start swimming too. I'm a huge believer in keeping up exercise if you feel well enough. It gives you so much more energy and stops aches and pains.

Great thread. I have been wondering if I should stop spinning (I'm only 7 weeks). However went the other day and just took it down a notch so that I didn't overheat. Still felt like an effective workout so maybe this is a compromise?

Went running yesterday and felt great after so might use that as my go to and reduce the spinning. Although when spinning you can sit on the bike

Have also been considering pregnancy yoga and swimming, swimming sounds like the best alternative given the fact you can keep doing it until the end - but with yoga it might be possible to take the baby with me after birth...

I kept up gym classes right through my pregnancy - like others have said, it's perfectly possible as long as you are careful not to overdo it, get too hot or too out of breath. As a spin instructor once said to me, ideally you need to still be able to hold an conversation- if you're puffing hard and struggling for breath the baby will be too. That was a good gauge for me as to how hard to train.
I gave up Combat (too bouncy and twisty) but did Pump right the way through. You have an incline bench for chest and triceps once over 12w and just need to be careful on the abs and have different options from the instructor. I also switched to hand weights once I got a decent bump so I didn't keep smacking it with the bar during deadlifts and rows!
Just listen to your body- you'll know once you start feeling too heavy or your ligaments start getting twangy to take it easy and do the lighter options. And yes, find a pregnancy yoga class too if possible!
Hope all goes well.