1. What is the best way to stay fit during my pregnancy?
Continuation! My best advice is to do as much as you can for as long as you can. When you think about exercising during pregnancy – adjust your expectations. Rather than making fitness gains, you want to be on a fitness maintenance program. Keeping your pre-existing level of fitness is more realistic goal.
2. Should I be following a certain guideline on heart rate while exercising?
Yes, technically. Former guidelines suggested 140 bpm as a maximum heart rate but these recommendations have been relaxed given the high volume of pregnant women who regularly participate in exercise. A better guideline is this, if you cannot speak at all during your workout – you are probably pushing too hard. Tune into your effort level and turn it down a notch.
3. Are there certain types of exercise that I definitely should not be doing when pregnant?
Safety guidelines dictate some common sense rules. Impact sports like football and hockey are a “no”. Scuba diving, skiing and hang gliding are a “no way!” Beyond that, current guidelines recommend that expecting mothers work out nearly every day at a moderate to vigorous intensity, so if you’ve been working out with a regular safe routine, you can probably continue.
4. Are there things I need to watch out for when working out during pregnancy?
There are a host of warning signs that can occur during exercise. Cramps and contractions in addition to a racing heart, or any unusual pain are a signal to stop immediately. For regular exercisers who are used to a level of discomfort, some of these symptoms can escape your notice in the early moments. Be sensible! Listen to your body and be guided by your breath, and overall feeling of well-being. Shortness of breath, chest pain, lightheadedness or dizziness are all signs to stop exercising.
5. Do I need to modify my exercise during certain stages of pregnancy?
During the 2nd and 3rd trimesters, exercising while lying on your back should be minimized. Other than that – you’ll find that you will be making natural adjustments as your belly grows and your center of gravity shifts. Continue to do everything that feels good and eliminate anything that overexerts your body.
6. Does the amount I exercise impact the amount of weight I gain during my pregnancy?
Yes and no. Pregnancy involves so much more than your diet and exercise plan. Genetics and your endocrine system are just a few of the variables that will determine your weigh-in number come delivery day. But if you are eating a sensible diet and exercising appropriately –you should aim for a calorie surplus of between 100 – 300 per day. Translation: if you eat 200 extra calories but burn 400 you won’t be meeting your target intake. And if you are maintaining a vigorous workout schedule you’ll want to kick those calories up with nutrient dense foods so that you meet all your baby’s requirements as well as yours.
7. Any other stay fit tips during pregnancy?
I tell all my moms-to-be that you should aim to do something for your body every day during pregnancy. All of your exercise choices should address two things: what your body needs to do and what your body loves to do! Have fun!
