THE TRUTH ABOUT EXERCISING WHILE PREGNANT!

Hey everyone, hope your weekend was a memorable one. We took a trip to Kansas to watch the Bacone College wrestlers compete in the National tournament, it was a great time and reminded me why I don’t wrestle anymore- there was some mean guys there!  Anyways Around this time every year we see a rise in pregnancy, im assuming due to New Years and the Superbowl (I bet pregnancy in Foxborough is at an all time high). Heck the pregnancy bug has even been caught by a few of my clients, and I'm hoping my fiancé catches it as well! (kidding, but not really).

My good friend and wrestling partner competed in his final wrestling match this past weekend at Nationals

​So to my women out there, just because your pregnant doess that mean you should stop exercising?
 
Absolutely not! In fact exercise during pregnancy is beneficial to yourself as well as your child. The positive physical and mental benefits from regular exercise during pregnancy far out weigh any risks, in fact exercise should not just be promoted but should remain a crucial part of your pregnancy.
 
I underdstand being tired and sick while pregnant, I saw it first hand for 9 months (thanks babe). These feelings make you not want to exercise, but what if I told you exercise would help rid you of many “pregnancy symptoms.”
 
Studies have found the use of exercise during pregnancy to be associated with fewer symptoms of the usual pregnancy sickness. Exercisers experienced a significant decrease in shortness of breath, headaches, hot flashes, back aches, and vomited less frequently than their sedetary counterparts.
 
So how exactly should you exercise during these 9 months?
 
Here are the guidelines of The American College of Obstetricians and Gynecologists
 

• 30 minutes or more of moderate intensity performed 5x a week
• 20-60 minutes of more intense exercise 3-5x a week
• Avoid contact sports such as Judo, Wrestling, etc.
• Avoid exercises that bare a lot of weight on the joints such as running and jumping, the change in posture and increase in weight can cause damage to the joints and lower back
• Eat lots of carbs, Pregnat women use carbs at a faster rate while resting and active
• Do not push yourself to the limit or even close to it, your oxegyn intake is far lower then when not pregnant
• Stay Hydrated, I cannot stress this enough
• Stay cool, use fans if you need too
• Eat, Eat Eat! Make sure you are eating enough. Studies show exercise does not effect the fetus when proper nutrition is involved
• Use light weights with higher reiritions
• Use a moderate intensity of 60-70% of your max heart rate or a 12-14 on the RPE scale
• For elite athletes whom want to keep there fitness level it is safe to keep your heart rate around 81% of your maximum level

 
What about the dangers of exercise?
While following the guidelines should ensure you train safely during this time, there are always risks.
 
Immediately terminate your exercise if any of the following occurs
 

• Vaginal bleeding
• Shortness of breath
• Dizziness
• Headache
• Chest pain
• Muscle weakness
• Calf pain or swelling
• Decreased fetal movement
• Amniotic fluid leakage

Contact your doctor right away if any of the severe occurs such as vaginal bleeding, amniotic fluid leakage, or you just don’t feel right.
 
What about those whom didn’t exercise before becoming pregnant?
Fear not, it isn’t just recommended to begin a program but it is actually beneficial to your child to do so. A study done on women whom were pregnant but lacked exercise before hand concluded that exercise actually helps the child to grow while in the womb. Every child was both heavier and longer then the control group, scientists attribute this to the lean body mass to fat ratio of the mother.
 
Now this doesn’t mean to get out there and start a crazy workout plan, I suggest a moderate exercise plan that incorporates weight lifting. Keep the weight light and finish each set before it becomes to strenuous on the body. The goal is to get a good exercise and sweat, not to hurt ourselves or cause unnecessary strain on the body.
 
If your pregnant or are thinking about it stop stressing, there is no reason to quit your exercise regimen. Exercise will not only help keep your “baby weight” under control but it will help the development of your little bundle of joy.
 
Lets face it, nobody wants to put on an extra 30-40 lbs, stay active and keep the baby weight gain low. Before continuing or starting a workout program be sure to speak to your doctor. I recommend hiring a qualified trainer wqhom knows about pregnancy for the months you are pregnat If you have any questions or need help making a program feel free to shoot me an email, Id love hearing from you Cesarponce@soaringeaglefitness.com .



​From Soaring Eagle Fitness, congratulations to all the expecting parents, and a special congratulations to our very own Courteni and Un-named (she has yet to announce) on their little bundles of joy!

My client Courteni and Jared Jones are happily expecting their first child.

An unnamed client of mine recently found out ( like last week) her little family will be expanding with a baby! Congrats to them! ( You know who you are).

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