by Paula Jager CSCS as published in Natural Muscle magazine March 2013
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When trying to conceive most of us are aware of the importance of the right nutrition—that of our ancestors and before the advent of modern or Western “foods”. This is imperative for the proper fetal development of your child as evidenced by the extensive work of a dentist, Dr. Weston A. Price on indigenous peoples following their natural diet as opposed to the large amounts of highly processed foods, refined carbohydrates and rancid vegetable oils typically found in the Standard American Diet. For further information on the subject read his excellent book, Nutrition and Physical Degeneration; it’s sure to enlighten. The modern or western diet created the majority of our modern problems. I digress but most interesting.
Equally important to planning proper pre conception nutrition is to get yourself in shape, at an ideal weight and as healthy as possible before conceiving. Losing both the excess pounds and the sedentary lifestyle will make for a healthier and happier offspring. Once you are pregnant is not the ideal time to begin a fitness routine. If you are fit before conception then you will be able to continue to perform your exercise routine with certain modifications throughout the 3 trimesters. Let’s look at each one in detail and some guidelines for modifications
This will vary greatly from individual to individual; taking into account pre conception fitness level, weight, and health issues etc. And of course you should discuss this with your doctor but make sure you have one that is knowledgeable in this area.
1st Trimester:
For most women it is okay to lie on your back until the 12-16 week mark so sit ups would be appropriate
Most of the exercises you were doing you should be able to continue to do so; use your normal weights just don’t go up or attempt to set personal records
Keep your heart rate at 140 bpm or less; while this may be restrictive focus instead on your breathing—you should be able to carry on a conversation while you’re working out
This is a time to maintain your fitness not high intensity work or all out efforts
Rest as needed between sets or exercise and be sure to stay hydrated
2nd Trimester:
No more lying on the back; alternate core exercises will need to be implemented.
Push ups may be done on the floor, an elevated surface or the wall if necessary
Hanging ab exercises will work along with pull ups. Stop when you can’t or they become uncomfortable. Switch to a band for assistance or a recline pull up if necessary.
If jumping becomes uncomfortable switch to a lower box or step ups would be a good substitution
Lower your weights about 25-35% at this time on your other exercises, especially explosive ones
Use lighter weights on all squatting exercises and do not go below parallel (because of the relaxin hormone).
Row, walk, run and jump rope until they become uncomfortable.
3rd Trimester:
Decrease your weights as necessary
Your growing belly is going to be in the way of a lot of exercises; adjust based on form and comfort.
Keep doing the exercises that are comfortable and substitute for those that are not
Run, row and jump if you can but keep your intensity in check. Be able to converse
Continue to stay hydrated
CrossFit Mom is an excellent site with several suggestions for workouts and tips while you are pregnant. They have beginner, intermediate and advanced levels.
Begin slowly to get back to your normal workouts and listen to your body. If it doesn’t feel right, don’t do it. Let your body adjust to not being pregnant. You will also be tired initially caring for a newborn. Give yourself some time but keep moving. You will need energy to keep up with the baby.
Working out will help you get your body back, you will feel like you are doing something for yourself and it will be good for your mental health. Maintain your clean eating habits and increase caloric intake while nursing. Extra fat, protein, fruits and vegetables will help keep the calories up.
Do not accept the fact that you will not get your body back after having children. It’s an excuse. Look how amazing Debbie looks (she’s had 2 children and is 50 years old). If you’ve stayed active throughout your pregnancy and watched what you put in your mouth. . . there’s no reason not to get your body back.
On a personal note I must add that while some of this may seem extreme to someone not involved in a fitness regimen I have trained several women pre, during and post pregnancy and have been amazed at the results this brings. Many of them had had a child prior to this lifestyle and when comparing the differences that the exercise along with the right nutrition made it was astounding. The greater ease of labor and delivery, the health and behavior of the child, the reduced frequency of illnesses, allergies and problems as that child moves through the early years is beyond compare and to me the answer is crystal clear on what we can do to do the common uncommonly well.
