Post # 16
I am an ultramarthoner ( 50-100+ mile runs) and have nearly stopped running. eh. I’ve been told mixed things. I’m more worried about overheating while running ( I’m in Phoenix) than anything or falling on a trail. This is our first baby, and I don’t want to risk it. Running, races, and all that will always be there. I’d feel awful if soemthing happened. In the mean time, I’ve been doing lots of walking and weights.
Post # 17
I am a regular runner but have stopped running for the time being as I now get very winded very fast. Instead I walk a lot (either outside or on an incline on a treadmill) and do light weight training and core exercises, and I’m about to start prenatal yoga.
Post # 18
You shouldn’t be getting out of breathe and listen to your body when it tells you to stop, then stop immediately. Avoid impact sports too. Working out is shown to improve pregnancy outcomes and mothers who exercise are more likely to be more active in labour and cope better. It may be an idea to take up aquanatal classes or swimming as this is less impact on knees and you are weightless in water, particlarly for previous SPD
Post # 19
I’m an ultra trailrunner, too! However, I’m in Seattle so usually don’t have to worry as much about overheating (though I did have a nightmare run last weekend when I did a 15-mile race in 80 degree weather AND tripped over a root and fell on my face at mile 6. Luckily my ultrasound Wednesday showed everything in perfect condition). Anyway, I have kept running 30+ miles/week but definitely slowing down to walk as needed and not doing as much cross-training – I just don’t have the energy to do it all. I will be joining a pregnancy workout group starting at week 12 and will likely cut down on the running then (or sooner) based on how I feel. Like you said, races will always be there!
Post # 20
Yes, you can workout. The old school “rule” is 140 bpm but that is pretty outdated and most OBs don’t follow that anymore. I mean, I watched my heartrate out of curiosity and I wouldn’t be able to do anything but walk if I followed that rule. So, you can continue to do whatever you normally do just listen to your body and don’t push yourself. You can watch your heartrate. Mine normally stays around 155-165 doing moderate cardio (getting a workout but not pushing myself).
I wouldn’t do things like hot yoga and after the first trimester I would probably stop biking or horseback riding if I did those things or any impact sports. You shouldn’t lay flat on your back for periods of time after 20weeks or so. Also, if it’s summer and very hot I wouldn’t work out during the hotter parts of the day- you don’t want to raise your core body temperature too much.
Post # 21
awesome!! Love ultras ( small group!). Trail running is the best. 😀 2 years ago I finished western states, now 3-4miles of wogging feels like a major accomplishment. It’s weird.
Post # 22
As others have noted, the 140 bpm rule is outdated. I worked out my entire pregnancy including the day I went into labor. I stopped running around 20 weeks because I had a lot of pelvic girdle pain, but I continued cardio with stair master, elliptical, and spinning. just listen to your body and don’t overextend yourself. I really didn’t want to stop running but I could just tell that I was in pain and needed to. Don’t push through the pain, which I have done when not pregnant. I do credit exercise for helping me recover from a c section easily and I was back in the gym 6 weeks postpartum doing light weights and cardio. Good luck!!
Post # 23
I would avoid any ab exercises. Your ab muscles stretch big time, and my physiotherapist has told me that pushing them with exercises whilst pregnant is a huge cause of diastasis recti (which is when your ability muscles separate ).
Post # 24
My doctor said that I should be able to have a conversation while working out. That’s how she said to guage if it was too intense or not.
Post # 25
I was told to do ab exercises. weird.
Post # 26
My OB, who was pretty relaxed about everything, recommended that heart rate shouldn’t go over 140. In the end, it’s all about what kind of a risk you’re willing to take; there are tons of people who have been fine even if their heart rate has gone consistently much higher than that but there is also a risk involved. Another concern is overheating in the first trimester, but I live in a place where 40 C days are not uncommon in summer so may not be as applicable if you live in a cooler climate.
Post # 27
I wanted to comment because I work with women in high risk pregnancies and Do their exercise prescription for improved outcomes. The fact that this is even part of my job is a challenge because there are is so much misinformation circulating. if your pregnancy is normal you should exercise. The 140 bpm is no longer a recommended guideline. As long as you are not lightheaded and about to pass out your baby is getting ozygen too. It is more important to warmup and cool down Because you don’t want quick changes in blood pressure. In your first trimester you should be able to do everything you previously were doing. As the baby grows your exercises should be modified to accommodate comfort and safety but not intensity. Some movements should be avoided such as lying on your back, stomach and the valsalva maneuver.
Post # 28
My doctor said it is fine to exerise, just don’t overdo it. I go to zumba classes and she said that’s perfectly fine. She said if you’re used to exercising, keep it up. If you’ve never exercised don’t suddenly start something crazy.
Post # 29
Thank you for your professional opinion! My husband and I have been researching a lot as excercise helps me feel better (both physically and mentally…I notice much less stress when I’m active and in my routine and I also sleep better!) I wore my Polar FT4 Heart Rate Monitor last night to my class and I watched my heart rate just to see. We did run some (which I’ve been running for years, so this is not new) I was able to have a conversation with my friend the whole entire time and my heart rate ran between 160-168. I really TRIED to keep it under 140, that’s nearly impossible. I live in a very cool climate, too.
Post # 30
I just hit the 2nd trimester on Monday and know that I should no longer lay flat on my back and shouldn’t do traditional ab crunches.
I worked out as best as I could during the 1st tri, but not to the extent of what I was doing before I was PG. I was active 3-4 days a week, with 2 of those days at the gym for a couple hours with classes. I stopped going to one of my core classes (CXWORX) immediately, as I just didn’t want to risk anything (FTM, here). I am sure it would have been fine, but I was being cautious. I continued to go to the gym when I felt good – elliptical, walk on the treadmill and some Zumba (but toned down how much I got into it). Some days though… just exhausted.
We bought a treadmill after finding out, so I have been doing that more than going to the gym and sometimes add in a slow job for a couple minutes. I wasn’t a big runner before, but I’d do jog/walk intervals on the treadmill a few times a week.
I do wear a HRM, and check it constantly. Sometimes when I don’t feel I am doing much, it exceeds 140 so I just tone it down so it’s around it. But, both my GP and OB said to continue what I was/am doing and I’ll be OK. Now that I have some more energy, I need to get back into a routine like I was doing before… walk/jog, Zumba, maybe a Barre class, yoga/pilates, arm workouts, etc.