Exercise?

[knackered76]

I am carrying an extra stone from my last 2 pregnancies and really don't want to carry even more after this one! I am determined this time to keep myself fit and not eat as many doughnuts but am not sure what exercise I can do. I am going to swim a couple of times a week, but what about other things like exercise classes? Are any of you doing regular exercise and what are you doing?

I'm about to start a yoga for pregnancy class I found out about through the local NCT.

If you're unusued to exercising regularly, I wouldn't start a normal class, e.g. step aerobics, as it will be too strenuous. But if you can't find a pregnancy yoga or pilates class, some regular classes will take pregnant women - you'll just have to sit out some of the moves.

I'm also walking as regularly as I can (it's rather sickness dependent atm!) and that is supposed to be good.

If in doubt, I'd check with your MW. The recommendations I had from my MW were to carry on doing whatever I was used to, but not to start anything new, except for swimming which you can do at any point. Walking is also excellent - especially if you can find some hills and give it some pace. Can't see there'd be any problems with starting that! That said, even if you are used to exercising, you would probably still need to make some changes - e.g. make sure your heart rate doesn't go above about 140-145, nothing that's going to add to any pelvic instability possibly putting you at increased risk of SPD. Ante natal yoga or pilates are both excellent. Yes, standard classes should take you on especially in the early months. But DO tell the instructor and make sure that they are familiar with the adaptations that need to be made during pregnancy - no deep abdominals, no inverted positions, nothing on your back after first trimester, and you might want to limit large movements and stretches coming our of the pelvis - again thinking about keeping that pelvis stable and together and not loosening it up any more than it's going to. Oh yeah - and make sure you stay very well hydrated and don't overheat!
Good luck and congratulations!

Do you already belong to a gym, if so grab one of the instructors and get them to talk you thru an exercise plan (ask if they have any ante-natal exercise qualifications).

I'm not a huge fan of yoga for pregnancy for keeping fit (even tho it's good for stress relief) but there is tons you can still do, if you are a beginner I would stay away from running or anything high impact but you can still do swimming, walking (and I don't mean sauntering), cross-trainer, cycle. You can also still do resistance exercises e.g weights, dynabands.

I took the whole of the first trimester off exercise, but that was because I barely had the energy to have a shower nevermind go to the gym but now I am aiming for the gym 3-4 times a week for 30mins cardio and 30mins weights each session.

Cardo - thought that heart rate thing had been rubbished now?

Libra - has it? No idea... I heard it in another exercise thread on here. Aren't you supposed to keep it below something though - cos when your heart rate goes up so does your baby's?
I just found this:
www.fitpregnancy.com/fitness/prenatal_workouts/should-i-monitor-my-heart-rate-when-exercising-407253 37.html which suggests it is both age and fitness related.
Dunno...!

I find a walk in to town makes my body want to split in half, so pretty much no exercise at all.

Carda/ Libra- It's not rubbished as such but I think they decided that the 140bpm was pretty arbitrary and that it didn't really correlate with the real 1st trimester issue which is overheating ("boil in the bag" as my Obs put it). However, that said I did use a HR monitor just as a sense check and slowed down above 150 so for me it was a useful indicator.

To avoid overheating I basically stopped indoor classes like spin as even in air con I would be running in sweat by the end and did more run/walks outside. I also stopped swinging kettle bells and power bags around and changed the focus to static strength exercises and machine weights as I found that got me less warm.

I think you just have to be a bit sensible.That said, there is general agreement that you definitely shouldnt increase exercise- it's not a time to be trying to make big fitness gains- more like trying to slow down the decline

Thanks ladies. I went for a swim this morning and booked an appointment to see an ante-natal gym person on Friday. He did tell me that I shouldn't have my HR above 130bpm, I think it reaches that when I'm trying to keep up with my other two on their scooters! He's going to create a program for me, I want strength and core as well as cardio. My son was huge and destroyed my stomach, I don't want it to happen again!

I was doing boxing before I got pregnant, only do glove and pad work now. I stopped gym as I find it difficult not to overwork myself which is something I enjoy but probably not advised in pregnancy so stopped it. I've continued swimming.

Forgot to say it is also advised that you don't do sit ups or crunches.

I only did a ante-natal exercise perscription course a few weeks ago and I'm pretty sure a specific HR for woman wasn't mentioned, but the manual is upstairs and it's too hot to go and get.

I do a body pump class every week, but I've dropped the weights, and avoid the abs part of the class. I also swim at least once a week, but the one thing I had to give up was my pole dancing class. The best fun I had all week, but hanging upside down with one leg, and stretching your body in all kinds of strange positions, not really a great idea - apparently! Will be getting back into it asap after baby, have a pole in my lounge all ready!!!! PS REALLY good for tummy muscles!

"Forgot to say it is also advised that you don't do sit ups or crunches. "

That's right. The safest abdominal exercise for a pregnant woman is the plank (aka the bridge). It's a static hold you can do anywhere (dont need a gym)and works the core muscles really well.

You can also do side planks where you balance on 1 elbow.

The key thing in the exercise is to make sure you are bracing your abs and you're not just sticking your bum in the air or letting your back collapse. If you look in a mirror at a side view of yourself, you should be almost straight from shoulder to ankle

It's interesting as the advice we have been given is to avoid isometric exercises, which is what the Plank is but it is an exercise that is recommended during pregnancy (not sure I would give it to a beginner like knackered however). If you do it remember to breath whilst doing it!

I was thinking about the plank the other day, as you do! I was a regular exerciser, running, swimming, pump and spin classes, and then started my second degree and it all went out the window as something had to give and I have lost quite a lot of my fitness now! I put my HR monitor on this morning as I ran to school with the children on their scooters and couldn't believe how little 130bpm is! Core is what I really need so plank sounds like a plan, think I might start with only 30sec bouts though!

I would really recommend this book: www.amazon.co.uk/Pregnancy-Fitness-Exercise-Effectively-Throughout/dp/0713669160/ref=pd_sim_b _1

The golden rule is not to start anything new when pregnant (other than swimming and walking). Before I was pregnant, I was running a few times a week plus mountain biking/road biking at weekends and one personal training session a week to do weights, plus yoga. I definitely slowed down once I got pregnant, with less cycling and shorter runs (I did both until 27 weeks 3 weeks ago) but have continued to go to my personal training session once a week. My trainer has been brilliant, he has adapted my exercises each week in line with advice for training pregnant women. A lot of what I do now is based around a swiss ball which is fantastic, with lots of core stability work. Yoga is also fab - but one of the best things for weight control and exercise (as well as helping the baby get in the right position) is WALKING!! I have a 4 mile walk to work and now I try and do that 3 - 4 days a week. It is brilliant. Walking is a great form of exercise when pregnant!

Hi all

What's the best exercise for arms - upper body? I was a regular worker-outer before pregnancy: running, gym, weights, bikram yoga. I'm 11 weeks and I've started pilates again and I've been running 30mins x 2 a week.

But I can feel my muscle tone in arms is a little erm, softer, than I'd like.

What's good and not dangerous and I can do in the gym on my own?

Thanks very much
Jo

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