Club KO Kickboxing & Fitness Blog

Exercise has been linked to miscarriages
 

It is a common misconception that exercise during pregnancy can lead to miscarriages.  Many women feel that continuing any physical activity outside of their day-to-day routine could harm their baby.  However, significant research has proven that miscarriages are not linked to exercise.  For those seeking a statistical analysis of prenatal fitness, I recommend Dr. James F. Clapp’s book titled Exercising Through Your Pregnancy.  It is one of the best resources to understand how pregnancy affects exercise.
 

Exercise during pregnancy is actually encouraged by physicians.  It can minimize typical pregnancy alignments such as a back pain, provide stamina for labor/delivery, and facilitate a quick return to pre-pregnancy weight. 
 

Although miscarriages are not linked to exercise, appropriate modifications and precautions should be taken during the course of one’s pregnancy to ensure the wellbeing of both mother and baby.  It is advisable to consult your physician and a qualified trainer to determine what changes you should make to your current workout.
 

A pregnant woman’s heart rate should NOT exceed 140 beats per minute while exercising.
 

The leading organization related to women’s health issues, the American College of Obstetrics and Gynecologists (ACOG), is the most respected source for guidelines related to pre-natal fitness.  In their 2002 position paper, ACOG changed a long-standing guideline related to maternal heart rate and exercise.  Previously, it had been recommended that a pregnant woman not elevate her heart rate above 140 bpm.  Now, it is advised this population use the Borg Scale (rate of perceived exertion).  On a 6 to 20 point scale (6 being no exertion/20 being maximum exertion) it is recommend a pregnant woman workout within the 11 to 15 range.  It should be noted, a pregnant woman should NEVER exercise to the point of absolute exhaustion.
 

Begin doing crunches immediately to strength your abs after you have delivered your baby.   Crunches are the best exercise to reshape your midsection.
 

Unfortunately, too few women are advised to slowly return to pre-pregnancy abdominal work.  In fact, traditional crunches can actually be detrimental to achieving a slender midsection.
 

Many women will experience diastasis recti toward the end of their pregnancy and following the birth.  Diastasis recti , as stated by the American Council on Exercise is the partial or complete separation of the rectus abdominis.  The mechanical stress of pregnancy causes the abdominals to split vertically down the middle.  The result is a weak core and soft midsection.  Women who suffer from diastasis often feel they still ‘look pregnant’ long after their baby is born.
Some women’s separation will heal on its own.  Others will need to do specific abdominal work to heal the split.  A qualified trainer can determine if you have experienced diastasis recti and offer exercises to counteract the condition.
 

A pregnant woman should never lift weights past her first trimester
 

Strength training should be part of a healthy pregnant woman’s exercise routine.
However, why a pregnant strength trains will change.  You are no longer trying to modify and improve your body composition.  Rather, your goal is to maintain strength and to adjust to musculoskeletal changes during pregnancy.
The focus should be on lighter weights and higher repetitions.  Avoid exercises which require you to be in the supine position (on your back) after the first trimester and ALWAYS remember to breathe during the exercise.
Women should expect to regain their pre-pregnancy shape within three to six months.
 

Too often, we put unrealistic expectations on ourselves.  Many women assume they will have their pre-pregnancy figure back in a few short months. 
It takes 9 months for a pregnant woman’s body to undergo all those changes.   Likely, it will take 9 months to reverse these.
It is important to maintain a healthy lifestyle, eat right, and exercise regularly. 
Improvements absolutely can be achieved.  Set realistic goals . . . 
Your body may never be EXACTLY as it was prior to the baby, but you can get in awesome shape.
 

Colleen Houghton is available for personal training at the Club KO’s Hoboken Madison Street location.  She can be contacted at colleen@clubkogyms.com