First let me start off by saying I am by no means a personal trainer (although once I pop this baby out that is the plan!) – I am just a girl trying to stay in shape during my pregnancy.
I have always been extremely active – playing sports, dancing, running, gym going, etc. Therefore, it is a very important part of my life and something that I hope to always be passionate about. I am lucky to have a preggo friend to compare work-outs with and motivate with (holla at Maria).
I plan on posting some of my work-outs on here through the pregnancy and then get more serious about it post-baby (got to lose that weight yo).
Most of the time with pregnancy you can maintain whatever work-out regiment you were doing before you got pregnant (although with some modifications along the way). Note: Pregnancy is not the time to start something new! Always listen to your body – if you feel pressure or pain you should probably stop what you’re doing. It’s a good idea to consult your OB also.
Benefits of staying fit during pregnancy:
1. Keeps your weight gain within healthy ranges (if you eat healthy also!)
2. Might lead to shorter/faster/less painful labor and delivery (heck yes!)
3. Endorphins (happy happy)
4. Moderate exercise can sometimes help with nausea and constipation (two awesome side effects of pregnancy)
One of the biggest changes I have made is that I don’t run anymore – that is just a personal choice. I am working hard to keep my heart rate at moderate levels so as to limit the stress on me and on the baby. Instead, I have been doing walking intervals on the treadmill playing with both speed and incline. Here is an example:
Walking Interval Work-Out on Treadmill
45 minutes – set incline at 3.0 for the entire workout
Warm-Up: 5 mins at 3.0 mph
1 min at 3.5 mph
2 min at 3.3 mph
1 min at 4.0 mph
2 min at 3.2 mph
*Repeat those 6 minutes until reaching 40 minutes
Cool-Down: 5 mins at 3.0 mph
This normally has me walking ~2.5 miles
I typically walk 5-6 times a week and lift weights 4-5 times per week. I also practice yoga at least twice weekly.
Today I also did the following (3 sets of 10 reps each):
Back Extension Machine
Posterior Battemants (had to use ballet terms – basically standing leg lifts to the back)
Planks (30 sec., 3 times)
It was also a yoga day so I had my 1 hour yoga class at night.