| Something was obviously bothering Diane. "I guess I'm | | | | cardiovascular activities, stretching, and strength |
| going to have to stop working out," she sighed. As her | | | | training, whereby proper form and function are |
| personal trainer, I was stunned at this statement. After | | | | maintained at all times. |
| all, she had made terrific progress in her training | | | | In choosing an exercise facility, it is imperative that the |
| endeavors, and had literally redefined her physique. | | | | workout area is well ventilated and air-conditioned. |
| She paused for a moment and then continued, "I just | | | | During pregnancy, basal metabolic temperature is |
| found out that I'm pregnant..." | | | | increased, which can predispose a woman to |
| Sadly, many women still believe that pregnancy | | | | overheating-a phenomenon that has been shown to |
| requires a sedentary lifestyle. Even worse, some | | | | cause neural tube defects . Therefore, a pregnant |
| continue to train while pregnant, without understanding | | | | woman should make sure not exercise in a hot, humid |
| the contraindications for exercise. This can seriously | | | | place and take care to monitor changes in body |
| jeopardize their own health and well being, as well as | | | | temperature. |
| that of their fetus. There are so many misconceptions | | | | The workout should begin with a ten-minute |
| and lack of information regarding training during | | | | cardiovascular warm-up on a treadmill or stationary |
| pregnancy that many gynecologists are not even sure | | | | bike at a low resistance in order to warm up the |
| how to properly counsel their patients on this subject. | | | | muscles. A proper warm-up will help to circulate blood |
| Yet, when properly implemented, an exercise regimen | | | | flow throughout the body and thereby decrease the |
| can provide a multitude of benefits for the pregnant | | | | risk of joint injury. The chosen activity should be |
| woman, with virtually no downside. | | | | performed at roughly 50% of maximal heart rate. In |
| As a personal trainer, perhaps the most frequent | | | | order to estimate this number, subtract your age from |
| complaint that I hear from women is that they cannot | | | | 220 and multiply by 50%. Thus, a 30 year old woman |
| lose excess weight gained after pregnancy. During | | | | would have a target heart rate of 95 (220-30=190 x |
| pregnancy, a woman undergoes many physiologic and | | | | .5=95). |
| hormonal changes that can alter her metabolism and | | | | After cardio, it is beneficial to perform about ten |
| body habitus. It is commonplace to gain fifty pounds, | | | | minutes of light stretching. Because of connective |
| post-partum, and most are unprepared to deal with this | | | | tissue laxity, care should be taken in the degree of |
| event. | | | | stretching. Stretches should not be taken to point of |
| While it is certainly possible for a woman to reshape | | | | maximum resistance and should be performed in a |
| her body after pregnancy, the best way to counteract | | | | relaxed manner that stays within a comfortable zone. |
| post-partum weight gain is to stay in shape during | | | | Slow, stationary stretching is recommended, and one |
| pregnancy. By remaining dedicated to a workout | | | | should be sure to avoid any ballistic, bouncing |
| schedule, a woman can virtually return to her original | | | | movements. |
| shape shortly after delivery. In addition to the | | | | Next, a comprehensive weight training session should |
| short-term calorie burning effects associated with an | | | | be undertaken. While there are many ways to |
| exercise program, a disciplined training program | | | | approach this endeavor, a total body workout targeting |
| increases muscle mass. This, in turn, elevates the | | | | each of the major muscle groups with one exercise is |
| body's resting metabolic rate, thereby helping to burn | | | | perhaps the best approach. This allows circulation of |
| additional calories on an ongoing basis-even while | | | | blood into all areas of the body and maintains the goal |
| asleep! | | | | of optimal fitness with maximal safety. High repetitions |
| Moreover, adopting a workout routine helps to | | | | (approximately 12 to 15 per set) are recommended |
| increase energy levels and reduce the fatigue | | | | and two to three sets of each exercise should be |
| associated with pregnancy . It is common for a | | | | performed. |
| woman to sit around the house all day, feeling | | | | During the weight-training phase, it is important to follow |
| unattractive and lethargic as her term progresses. | | | | certain safety precautions. Weight training should not |
| Regular exercise promotes a better sense of well | | | | be performed at maximal intensity of effort - don't |
| being and helps to improve a woman's self-esteem | | | | struggle to pump out an extra rep. Repetitions should |
| during this fragile period. | | | | be smooth and controlled and a woman should always |
| Numerous other exercise-related benefits have been | | | | maintain basic form. Breathing should be regulated on |
| reported, including a lower incidence of back pain, | | | | each repetition and a woman should never hold her |
| reduced edema, and fewer leg cramps . There also is | | | | breath while lifting. Finally, heart rate should be |
| a positive influence on labor and delivery. Research | | | | measured at times of peak activity, keeping maximal |
| has shown that women who train during pregnancy | | | | heart rate in a comfortable range. |
| experience a shorter active labor and a decreased | | | | Moreover, due to the physiologic and hormonal |
| amount of fetal stress . One study even found that | | | | changes that occur during pregnancy, there are |
| the offspring of women who exercised had | | | | contraindications for certain exercises. First, exercises |
| significantly lower body fat levels than those who | | | | that require bending from the waist should be avoided. |
| were sedentary-even after a five-year follow-up | | | | This can cause dizziness and heartburn in the pregnant |
| period! | | | | woman, as well as placing undue stress on the lumbar |
| There are, though, many unique principles to pregnancy | | | | spine. Hence, exercises such as stiff-legged deadlifts |
| training, and extensive care must be taken to ensure a | | | | and bent rows should not be performed. |
| safe, effective workout. The goal of exercise during | | | | Second, it is best not to utilize any overhead lifting |
| pregnancy should be to maintain the highest level of | | | | exercises. Because of the increased lordotic curve |
| fitness consistent with maximum safety. By | | | | associated with pregnancy, overhead exercises can |
| understanding the basic guidelines of pregnancy training | | | | place heighten stress to the lower lumbar area |
| and adopting a dedicated workout program, a woman | | | | resulting in an increased incidence of lower back pain. |
| can reap all the rewards of staying fit during and after | | | | Thus, exercises such as the military press and incline |
| pregnancy without risking injury to herself or to her | | | | chest press are contraindicated. |
| fetus. | | | | Lastly, exercises performed in the supine position |
| Before beginning a routine, it is essential to get a | | | | should be eschewed after the first trimester. Due to a |
| physician's clearance to rule out any possible | | | | predisposition to decreased blood pressure |
| exercise-related contraindications. Conditions such as | | | | (hypotension), the pregnant woman is more apt to |
| hypertension, bleeding, cardiac arrhythmia and other | | | | become light headed and dizzy while lying down. |
| afflictions can be potentially injurious. Even things that | | | | Furthermore, when supine, the fetus tends to press on |
| might seem innocuous under normal circumstances | | | | the vena cava, decreasing venous blood flow and |
| can be of dire consequence at this delicate time. | | | | potentially causing harm to the fetus . Thus, |
| Therefore, medical clearance is a necessary | | | | movements such as the bench press, crunch, and lying |
| prerequisite prior to undertaking a training regimen, and | | | | triceps extensions must be dropped at the end of the |
| follow-up should be obtained on a regular basis to | | | | third month. |
| monitor any changes in health. In this case, an ounce of | | | | After weight training, it is best to finish the workout |
| prevention really is worth a pound of cure. | | | | with a cool down period. The cool down should |
| Assuming that there are no contraindications, a | | | | comprise about ten to fifteen minutes of slow walking |
| woman should plan to exercise at regular intervals. A | | | | or stationary cycling combined with additional gentle |
| three-day per week training regimen is ideal, preferably | | | | stretching movements utilizing the same principles as in |
| allowing at least one rest day in between workouts. | | | | the warm-up. This will ensure a gradual stabilization of |
| Thus, training on a Monday, Wednesday, Friday or | | | | body temperature and help to flush lactic acid from the |
| Tuesday, Thursday, Saturday basis will afford maximal | | | | muscles. |
| effectiveness while allowing adequate rest and | | | | That's it, a comprehensive routine that is safe and |
| recuperation. | | | | effective! The entire workout will last about an hour to |
| As a rule, aerobic classes, especially high-impact and | | | | an hour and a half, leaving a woman feeling healthy |
| step, are generally not recommended. During | | | | and invigorated. By following these simple principles, a |
| pregnancy, hormonal changes relax the connective | | | | woman can maintain her shape throughout pregnancy |
| tissues, which may produce joint instability . Bouncing | | | | and ultimately look as good or better than before |
| movements, jumping motions, and rapid changes in | | | | conception! |
| direction-all common elements in aerobics | | | | And by the way, despite her trepidation, I was able to |
| classes-place significant stress on the joints and | | | | convince Diane that it would be beneficial for her to |
| tendons. This will substantially increase the risk of injury | | | | continue working out-which she did until her eighth |
| to these areas. Moreover, the flow of an aerobic class, | | | | month. I am happy to report that she now has a |
| which is oriented to a group rather than to the | | | | healthy baby boy and was within five pounds of her |
| individual, makes it difficult for the pregnant woman to | | | | ideal weight after delivery. She is again back into her |
| remain in control. It is therefore better to proceed with | | | | training routine, trying next for a baby girl. |
| an individual workout program consisting of | | | | |