Post # 1
I am going to be ttc in the near ish future…I am just wondering what really active bees did during their first trimester. I teach a high intensity workout class ( think like a body pump class), I teach yoga, I play soccer 2X a week, walk my dog all the time.. I work out anywhere from 7-15 hours a week. I’m a little worried about slowing down when I am physically not showing and will want to continue on as normal ( again assuming im not feeling terrible). I obviously dont want to risk anything, though.
I also need to plan ahead if I need to back down the classes I teach ( specifically the high intensity one) and not sign up to play in fall leagues . And I am really just curious haha
Anyway, what did you do during your first trimester activity wise assuming you were feeling good ect? I have read differing opinions on soccer ( I obviously wouldnt play once I started showing, and I know thats a question for my own doctor) but like getting the heart rate up? Is that bad when the fetus is a clump of cells??
I would like personal experiences please 🙂 did you maintain the same level of activity, did you continue lifting, doing crunches ( again 1st trimester question) Did you get your heart rate up? Did you have a hard time slowing down?
Post # 2
Boxerlover24: I am 10 weeks so almost done with my first trimester. I am an anomaly in that I’ve had no pregnancy symptoms. Zero fatigue. Zero nausea. No food cravings/aversions. Most days I forget I am pregnant and didn’t believe it until I had my dating ultrasound at 8 weeks. I’ve been keeping up with my normal workout at my regular intensity. I work out 5-6 times/week. I bench/squat/lunge. I run 3-4 times/week 4-5 miles each time. Pre-pregnancy, I was doing 9mph, but I’ve eased down and doing 8-8.5 mph. My heartrate goes up to 170-180 regularly which is really my comfortable working out zone (not pushing myself too hard but still getting in a meaningful workout). You will read that the 140 hearrate max thing has been debunked. Of course if I had fatigue/nausea, I doubt I’d be able to keep the same routine, but as long as you feel up for it, I see no reason why you wouldn’t continue your regular pre-pregnancy routine in your first trimester. My plan is to continue my routine until I start feeling clumsy or no longer comfortable. No need to push yourself.
Post # 3
Boxerlover24: Well, the fetus is only a clump of cells for a week or two. By 5-6 weeks, it’s heart already starts pumping. I’ve been told to try to keep your heart rate under 150, so whatever intensity that is for you. Most doctors will say that it is safe to continue *most* activities that you were doing pre-pregnancy. I can’t speak to what I’ll do later on, as I’m only 9 weeks and between the nausea and fatigue, I’m lucky to get in a walk.
I do know many women who ran half marathons in their second trimester, but slowed and shortened their runs as they expanded.
Post # 4
mindycy1: You could be on that ” i didnt know I was pregnant show!” lol! Lucky you for no symptoms! 🙂 Thanks for the response!
alove2: I’ve heard the heart rate thing too, I wish they would come to some consensus! Some say its fine some say not higher than 170.
Post # 5
- Wedding: April 2014 - Italian Villa
Boxerlover24: I’m no doctor, but I’m in the camp of (almost) “everything in moderation”. For the first few weeks, you won’t even know you’re pregnant, and after you know, I would do things that are less intensive. I can’t see how yoga would be an issue (if it’s not hot yoga), but I don’t think you can teach the high-intensity class when you’re pregant, if only to be safe. I agree with PP to keep working out, but I would step down the intensity to “moderate” if you know what I mean.
Coco Rocha is a huge proponent for working out while pregnant, and she just delivered a healthy baby girl. http://www.dailymail.co.uk/tvshowbiz/article-2963282/Pregnant-Coco-Rocha-keeps-workout-routine-baby-bump-grows.html
Post # 6
This is actually what I’ve been the most suprised by during pregnancy– I swore before I got pregnant that I’d continue my workout routine (lots of running, spinning classes, and some weight-lifting), no matter how crappy I felt and I wouldn’t be one of those women who “gave up” during pregnancy. Well… I guess I underestimated just how crappy I would feel. I was okay until about week 7, but then awful fatigue and naseau hit, plus sharp uterus pains that got worse when I exercised. Because I’m having a hard time eating, I think that exacerbates the fatigue– I just don’t have enough calories in to support lots of activity. If I’m having a good day, I’ll still try to get a light workout in. But I’ve gone from working out 6 days a week to probably 2, and the intensity is WAY down. I’m hoping this goes away by week 12 or so, and then I plan to increase my workouts again.
I think what you’re going to hear from everyone here is that it’s super hard to predict. You could feel amazing and you could be practically bed-ridden. If I were you, I’d try to plan for being able to do less. If you end up feeling good, maybe you could ramp your schedule back up.
What I’ve heard about heartrate is that there’s no one particular number to stick under, but you should be able to carry on a conversation while working out, so not be completely winded.
Post # 7
Boxerlover24: The heart rate max thing is tricky, only because everybody has different levels of fitness. For some people, 170 may be passing out territory, but for elite athletes who can push themselves to over 200+ easily, 170 may be a walk in the park. Only you know where you are on the spectrum. For me personally, 170-180 is the zone where I am working out hard but I am not winded and if I stop, my heart rate immediately regulates within 30 seconds to a minute. I am 34 years old with a resting heart rate of around 50-53. My target max heart rate while pregnant is obviously going to be very different from somebody with a different cardio profile. I have to say that my OB gave me fairly generic advice on working out which I did not feel like tailored to my level of fitness. You know your body better than anybody else and what your limits are.
The main concerns with working out are overheating and depriving oxygen to the fetus. There are very few studies conducted since you can’t really ethically conduct studies that may cause harm to mother or fetus. But one study I read where athletes worked out at 90% their max heart rate did temporarily deprived oxygen to the fetus, but that had zero impact on their babies in the future.
The other concern is doing exercises lying down after 1st trimester. You have large vein which gets compressed when you lie down. Apparently some women start having trouble breathing when they lie down for too long. I haven’t experienced this and I continue bench lying down but I will stop once I start to show or if I experience difficulty. I don’t do crunches/ab work lying down anyway, but an easy fix if you do is to use a medicine ball or do other ab work on an incline. Keep your core strong in preparation for labor and to avoid back pain. I’ve been doing lots of planks lately. There is lot of info on the internet about core/ab exercises you can do while pregnant throughout all 3 trimesters.
Post # 8
Boxerlover24: I think you should just wait and see and base it on how you feel 🙂
I don’t think this is something that you can plan in advance. I was terrified about how I would manage to drink less coffee (I love coffee).. and I’m currently 10 weeks pregnant and the thought of coffee makes me sick. So it was simple.
Regarding exercise, it’s been similar – I love cycling, roller-skating, ice-skating and dancing. I thought it would be really really hard to limit myself. Well.. I’ve been on one bike-ride since I’ve been pregnant.. and I feel so sick and dizzy that the thought of cycling is near impossible. Same with roller-skating/ice-skating etc. Instead, I’ve been going swimming.. a lot. Swimming is wonderful during pregnancy.. it’s helping me with the nausea and makes me feel really relaxad. I’ve also been going on a lot of walks.
I agree with the moderation thing – you can get exercise for a longer amount of time but without letting your heart race like crazy. I’ve swam for an hour at a time, but without exhausting myself.
Most importantly, your body will honestly let you know what you can and cannot do, what you can and cannot eat, etc. Just listen to your body and you will be fine 🙂
Post # 9
Boxerlover24: Hi! My baby is 8 months old now and I was very active during pregnancy- I loved it! I coach youth alpine ski racing so I was skiing 3-5 days per week (I was more cautious to avoid crashing). I also nordic skied (skate skiing, not like walking on skis, so my heart rate was high), backcountry skied (where you hike up and ski down), ran, hiked, swam laps, lifted weights, spin biked on my trainer, did yoga, and did a TRX/circuit/plyometric class. I worked out as normal (even raced a 4K at 6 weeks), just toning it down when I felt I needed to. I would push hard and really get my HR up, but never in that really hard zone, if that makes sense. Like not harder than 85-90%….I’ve been an athlete my entire life so I felt comfortable knowing my level of exertion. I was definitely exhausted and nauseated my first trimester, but exercise made me feel better, plus I was so tired no matter what so I figured I might as well get some exercise. I loved being active during pregnancy! Good luck to you!
Post # 10
Boxerlover24: As for the heartrate thing, I aimed to keep mine below or around 170. I’ve read that below 140 is outdated.
Post # 11
Boxerlover24: I’m happy to see this post!!! I’m also super active and have been worried about what would happen to my workout routine once I got pregnant. One of my friends teaches body pump and she taught her class unti s he was 9 months pregnant!!! She just lifted a lot less but it benefited her because her labour was only 2 hours! I really hope I can be like her in that I can still workout. I guess everyone is differnt and it all depends on how you feel
Post # 12
Well I was so exhausted from 8-16 weeks I could barely do 1/3 of my regular workout. I just couldn’t do it. Like it wasn’t physically possible lol. After 17 or 18 weeks I was able to do my regular workout just slower. And then after 29 or 30 weeks I didn’t have as much energy anymore and slowly reduced and reduced.
Otherwise I did whatever I felt like but I just didn’t push myself. I mean, if you are used to working out you know when you’re really pushing yourself and when something is relatively comfortable (but still a workout). Just don’t push yourself.
There are somethings you might not be comfortable doing and have to quit. I quit biking after 4 or 5 mo.
Most likely you will need to slow down at some point. Your body is doing a lot of work creating a baby and it’s freaking exhausting.
I never tracked my heartbeat except out of curiosity. 140 is outdated and honestly that isn’t even a workout to me if I had to keep it at 140. I didn’t push myself and mine was usually 150-160. I would think if you can carry on a conversation you are probably fine.
Post # 13
kes18: I’m 22 weeks, and I have been continually working out throughout my pregnancy, although I’ve decreased the amount of cardio I have been doing from 5 times per week to 3 times per week, and added more yoga (up from 1x per week to 3x per week) to help with back pain, general need to stretch.
Even in the first trimester, when I was feeling tired and sick, I found dragging myself to the gym still made me feel better, I just maybe didn’t work out to the same intensity level on really bad days.
Post # 14
Boxerlover24: By the time I was pregnant I had been doing crossfit for about 3 years. I was really lucky and had zero pregnancy symptoms. So I just kept doing the same thing I was before. I even worked out the day I went into labor.
My very first doctor’s appointment though the doc told me not to lift anything over 10lbs and that I really needed to start taking it easy. He didn’t understand why I would want to lift weights anyways. I immediately switched doctors. The second guy was totally on board.
Post # 15
ykyegbride: Yes, I’ve heard of some people that working out eases nausea. Not the case for everyone of course. My decrease in activity didn’t have anything to do with nausea. Just exhaustion, especially early. I went to bed at 8pm and slept until 10:30am when I could. haha. The “golden window” was between 17-26weeks. Then I could do my normal workout (mileage anyway), just really slowly. I was running at 8weeks right before I found out I was pregnant and wondering why I couldn’t manage to run more than a mile 2 nights in a row. Like I just could not do it. Before I was pregnant I got up and ran 6-8 miles, cleaned the entire house, went shopping, etc with no problem. I was absolutely exhausted. It was August and hot, but still. Very unusual for me. Guess that was why! Consider yourself lucky because I don’t think that is the case with very many people 🙂
I did some prenatal yoga but I couldn’t consider that a workout. Just nice and relaxing.
I think fatigue was the worst part of being pregnant. I fell asleep on the couch every night. I never got my “normal” energy level back until after birth.