BFP and gym

[mimirouge]

So I just joined a gym.... and today got a BFP. Don't know if it will stick. I'm only 14dpo but anyway...I have just booked the gym introductory session. Anyone know things I should avoid and things I can do. I am assuming that cycling and treadmill OK but not heavy lifting. Also swum throughout my last pregnancy so will continue with that.

You shouldn't take up heavy lifting if you have never done it before but light weights are fine. Supports for your joints are wise as hormones cause relaxing if the ligaments. I'm still powerlifting through my pregnancy, working at 60-80% of the weights I was doing pre-pregnancy despite spd/pgp hindering things. I'm 24+5wk now.

Most machines are fine so long as you feel comfortable, some exercises just need adjustments as baby grows. Laying flat on your back is to be avoided in later pregnancy. Use the breathlessness test to ensure your intensity level is not too high, you should be able to talk during/after exercise.

I have been training with weights for years. Now I'm on my first trimester and I keep working out but I have had to reduce the weights and intensity as I am feeling very tired all day. I would like to keep working out through the pregnancy if everything goes well.

Got BFP this afternoon. This morning did my first ever group exercise class. Felt sick and thought it was just from exercising!

Thank you for messages of support

Ok, I strength train. You are meant to keep effort at about an 8/10 or less, be guided by your body. don't get so out of breath you can't talk.
That said, I have taken a few weeks off a) because I just wasn't feeling great and b) some spotting that resolved itself. Now entering second trimester and will cautiously get back into it.

@Chelyanne do you still brace for lifts? I know the valsalva is a nono, but wasn't sure about abdominal bracing for stability. Surely it's dangerous not to?

(I mean bracing whilst still breathing, not holding breath)

@Aisforharlot yes, still need to brace for lifts or you can injure your back (been there done that, don't want to do that again). I do still hold my breath for squats and deadlifts (not as deep a breath), it's only a matter of seconds and my back feels more stable this way. I have had to widen my stance for squats and deadlifts to make room for bump too, had a temporary drop in weights until I got used to the changes. It's advised you don't flat bench press but I'm still doing that atm. I also still train fasted as I've been doing this for over 2 years, baby is growing well and very active so not going to change things if I'm feeling okay with it the way it is.
You know your body and it's limits so just adjust it as needed.

@mimirouge I was the same. I kept feeling nauseous when doing my max working sets for a week. The last time was squat day and af was 2 days late so went out and got some tests which showed strong positives. I was a bit worried about training as I continued at max in my last pregnancy that I miscarried at 9+3, took a week off after bfp then dropped the weights to 80% when I went back in. After getting past the dating scan I wasn't worried about training causing problems anymore. It was tough training through the 1st trimester with nausea and fatigue, we have our own set up at home though so I could take my time with it.

No no you don’t brace for lifts in the normal way! You exhale at the bottom of the lift instead. I’m not very good at explaining thing but if you have Instagram look up megsquats and Brianna battles they explain the change.