Early Pregnancy Exercise Safety

I have just started to train a new pregnant woman at the gym- she thinks she is 7-8 weeks pregnant. I noticed during the assessment she was getting breathless quick and kept referring to how deconditioned she is. I told her the facts on what is happening to her body while exercising during this early stage of pregnancy.

Things that are happening in your pregnant body
1. Your blood volume is increasing up to 40% more
2. Your blood vessel may not have dilated enough yet to catch up with the elevated volume so spikes in heart rate with little effort occur. Your blood vessels are dilating to accommodate volume. This depends on what week you are in.
3. More blood to your periphery

The difference in your early pregnant body during exercise
1. Breathlessness
2. Dizziness
3. Sweating

It is critical in your first trimester to work in your age appropriate heart rate zone. The neural tube is developing and an elevated core body temperature may hinder proper development. Due to your blood volume changes listed above an your bodies accommodations, elevated core body temperature is easily achieved.

TARGET HEART RATE ZONES (taken from par med x for pregnancy)
The heart rate zones shown below are appropriate for most pregnant women. Work during the lower end of the HR range at the start of a new exercise program and in late pregnancy.

Age Range Heart Rate
< 20 140-155 bpm

20-29 135-150 bpm

30-39 130-145 bpm

Holiday Pregnancy Workout

I hope everyone is having a great holiday season. So what is it like to be pregnant through the holidays? You are missing out on unpasteurized cheeses, wine and need more sleep than others. On a positive note you are not hungover, most likely have gone to bed on time. Your only enemy could be too much chocolate. If you are enjoying holiday chocolate please limit your portions to avoid excess sugar and caffeine. Opt for dark organic chocolate, not the cheap candy coated kind.

Although during pregnancy you may not be a bundle of energy, you may be feeling slightly more motivated than others around you. Keep it up, lead by example. Do short exercise routines 10 minutes is all you need to boost your energy, keep your blood flowing and make you and your baby more healthy. Try this great little pregnancy exercise routine, for healthy pregnant women in any trimester.

PREGNANCY EXERCISE ROUTINE

Bi lateral Back Extension- 5x

Squats- 5x

Side Lying leg raises- 10x

Kneeling Push ups-5x

Wall Slides- 10x

Enjoy this little routine and keep up the good work.

Best Pregnancy Exercise

The bilateral back extension exercise is one of the BEST Busy Mom exercises for pregnancy and a new mom. Yes it's origin is rehabilitative in nature, but why is it so important for you. From a 4 point kneel you are cued to lift up one of your back legs straight out by contracting your glut muscle- you are not to let your pelvis drop or shift during this leg lift and your abdominals need to be tight for your pelvis to be held steady. This is step one and testing if you are able to hold your 3 point stance working on your pillar and anti-rotation muscles in your core to hold your pelvis steady. Next (or is you are advance you can lift arm and glut simultaneously) lift your opposite arm straight out in front of you, trying to get your arm in line with your ear, but again not letting your pelvis drop or rotate. You are now in a 2 point stance. This is beneficial because your anti-rotator muscles are firing (increasing lumbar stability), your glut medius of the pillar leg is working, your glut max muscle of the suspended leg is firing, your shoulder stability muscles are firing of your support arm and your core and back muscles are firing of the extended arm. This is a lot of bang for your buck- highly efficient exercise, perfect for busy moms. Many athletes use this 1-2 x per week in their dynamic warmup program so everything is firing for performance. For a new mom and for a a pregnancy exercise this should be part of your regular routine as you are overcoming changes in your body. During pregnancy your hips are widening making your glut medius less effective, you lumbar spine is mobilizing in the joints due to relaxin and your belly is expanding putting your pelvis into anterior tilt. The pregnancy waddle or gait associated with late pregnancy is inevitable. Performing the bilateral back extension will help prevent discomfort from joint instability and pregnancy posture. You can learn how to manage your new changing body by firing your muscles to help prevent loss of balance and aid in recovery.

During Pregnancy Fitness Routine the Key Reasons For performing the Bilateral Back Extension are;

1. Manage lumbar instability that can lead to discomfort

2. Fire your abdominals at their new changing lengths for aid in daily activities and recovery after baby is born

3. Shoulder stability

For a NEW MOM regaining lumbar stability is mandatory. You are now carrying around a baby, your body is constantly changing shape and you are under physical stress from sleep deprivation and delivery recovery. The main goals of performing the bilateral back extension for a new mom is to

1. Retrain deep abdominal muscle firing and anti rotational muscles ( the true function of the abdominals)

2. Strengthening your glut muscles for pelvic stability to avoid lifting with your back instead of legs

3. Stabilizing the shoulders by horizontal pressing and vertical lifting

Like mentioned earlier once you go through your pregnancy fitness and recovery new mom fitness this exercise is a great warm up for any routine. It is commonly performed incorrectly as people allow there belly to sag, pelvis to rotate and lift their back leg with their back not by firing their glut. Be aware of these when you perform this exercise.

Avoid Pregnancy Related Muscles Cramps

Muscle cramps are a nagging part of pregnancy. A few way to avoid muscle cramps are;

1. Preform a proper warm up and cool down during your exercise routine. Your cool down should be extended and gradually bring your heart rate back to resting before perform static stretching. This will keep blood from pooling in your extremities and contributing to muscle cramps. You blood vessels are relaxed due to hormonal changes and pumping blood from extremities is more of a chore, allowing pooling- this is another reason why a cool down is important.

2. Foam Rolling- perform foam rolling as a form of self myofacial release to keep blood flowing around your muscles and help relax the unavoidable tightness is certain muscles caused by pregnancy posture. You can get a copy of the foam rolling routine as a free bonus product in the Baby Bump Pregnancy Fitness System.

3. Stretch- static stretch your calves, hamstrings, low back (in length not rotation), chest muscles, gluteals and hip flexors.

4. Diet and hydration- each your potassium, calcium and magnesium to avoid muscle cramps. Drink plenty of water. Potassium rich foods are potatoes and bananas.

Following these 4 steps can help you get a better night sleep and avoid pregnancy muscles cramps.

Sincerely,

Jacqueline

Avoid Pregnancy Related Muscle Cramps

Muscle cramps are a nagging part of pregnancy. A few way to avoid muscle cramps are;

1. Preform a proper warm up and cool down during your exercise routine. Your cool down should be extended and gradually bring your heart rate back to resting before perform static stretching. This will keep blood from pooling in your extremities and contributing to muscle cramps. You blood vessels are relaxed due to hormonal changes and pumping blood from extremities is more of a chore, allowing pooling- this is another reason why a cool down is important.

2. Foam Rolling- perform foam rolling as a form of self myofacial release to keep blood flowing around your muscles and help relax the unavoidable tightness is certain muscles caused by pregnancy posture. You can get a copy of the foam rolling routine as a free bonus product in the Baby Bump Pregnancy Fitness System.
3. Stretch- static stretch your calves, hamstrings, low back (in length not rotation), chest muscles, gluteals and hip flexors.

4. Diet and hydration- each your potassium, calcium and magnesium to avoid muscle cramps. Drink plenty of water. Potassium rich foods are potatoes and bananas.

Following these 4 steps can help you get a better night sleep and avoid pregnancy muscles cramps.

Sincerely,

Jacqueline

PREGNACY FITNESS- Keys To Pregnancy Fitness Success with These Moves

Congratulations, now where do you begin? Everything you read, advice from friends and doctors indicates having a fit and healthy pregnancy is the key to making a healthy baby. You want to do the best for you and your baby, but where do you start.

If you are a complete beginner to fitness, meaning you have not exercised regularly for the past 3 months walking within your age predicted heart rate zone is the activity recommended for you in your first trimester. I do personally feel this guideline in Canada is outdated. Start performing kegel pelvic floor exercises NOW on a regular basis. Mobility moves such as CAT/CAMEL and the Bialteral Back Extension(shown above) exercises are also great during pregnancy, beginner or advanced. Once you hit your second trimester it is safe to add in some other forms of exercise.

If you have been exercising regularly you can continue BUT adjust your program using your age predicted heart rate guide. Add more focus on your warm-up (lengthening it to about 10 minutes) and be diligent performing a cool down regime to prevent and blood from pooling in you extremities and to help prevent hemorrhoids. Yes without a gradual decrease in heart rate during pregnancy exercise blood can pool around your pelvic floor area further expose you to the risk of hemorrhoids.

As your belly grows your posture is changing dramatically Pregnancy workouts should focus on postural exercises so you can prevent aches and pains of pregnancy. To get a free pregnancy workout please sign up below.

If you have been regularly active for 3 months or more please start this complimentary program right away. If you are a beginner to exercise please wait until your second trimester to add full range squats and lunges, but bilateral back extensions, hip rotations and shoulder clocks which are all mobility move are great.

OK, so I am editing my post today (Aug 13) as I have just come across an article that supports my view of current pregnancy exercise guidelines being outdated-please enjoy through this link Pregnant Women Should Start An Exercise Program-study GREAT STUFF.

HIP STRENGTH

Yes hip stength is very important during pregnancy. Working on your hip rotators, flexors and extensors can help prevent some low back discomfort. Your pelvis is changing and your muscles are changing in length too, you need to keep them strong so they do not become too tight, too loose or too weak on any one postion.

When preforming hip strength exercises later in pregnancy you can complete them standing. Doing a simple standing hip extension or lateral raise can do the trick. If you experience low back pain during standing hip extension this is a red flag to discontinue this exercise. Your best bet is to perfrom closed kinetic chain leg moves to prevent any pelvic shering that you become more prone to later in pregnancy. By closed kinetic chain I mean both feet fixed on the floor, like in a stationary lateral lunge.

Pregnancy Exercise May Increase Baby IQ

ARTICLE
MOTHERS who exercise during pregnancy are helping to boost their child’s IQ, according to research by American psychologists. "Exercising large muscle groups increases the growth of neurons and adds to the blood supply of the brain,” writes Nisbett, a psychologist.

This is an easy read take a look for yourself, interesting approach.

Pregnancy Fitness and Massage Therapy

Please visit BABY BUMP SOCIAL for a guest blog post by experienced registered massage therapist Anna Lui. Anna has written a small post on the benefits of pregnancy massage. She is available for questions through the BABY BUMP SOCIAL site.

Make the most of your pregnancy, you may not feel like to have time to stop and smell the roses or even go for a massage. Whether you have 0 or 5 children right now, things will only get busier when your baby is born so please take an hour for yourself and try a massage by a registered therapist.

Pregnancy Fitness -Ileotibial Band Syndrome

Roll your I.T. band from your hip bone to the side of your knee. 5x
For your vastus medialis (inside of leg, just above knee cap) remember to drove your heel into the floor so it is flat and you have extended your knee (straightened your leg)- 15x

Yes it is true pregnant women are prone to ileotibial band syndrome. What is it? It is an I.T Band that has adhered to the underlying tissue. The I.T. band runs down the outside of your leg from your glut to the outside of your knee. You may feel knee pain, you may feel a buring in your Ileotibial band on the side of your leg or extreme discomfort in your glut (butt cheek). It can be brought on in pregnancy as your gluts are getting stressed and tighter as you gain weight and your pelvis opens (causing your legs to turnout). It is common for walkers or runners to suffer from this. So what can the pregnant woman do about this discomfort. The same thing that most runners and athletes do. Use the foam roller to roll your IT band and strengthen your Vastus Medialis muscle to help pull your knee cap in line. Then you can stretch your glut muscle. This is easily managed, but can be debilitating if left. You may want to check with a sports chiropractor or physiotherapist to get this assessed.

Pregnancy is a great time, Mothers should feel proud and strong. Don't let discomforts of pregnancy get you down. Face them head on and embrace your pregnancy. Get your nutrition in order and start an exercise program. You can get all of this information for free by signing up for a weekly newsletter. Check the sidebar of my blog.

CAFFEINE AND PREGNANCY-The Good/The Bad /The Ugly -Interview with Dr. Castle

Since caffeine in pregnancy is such a hot and controversial topic, I decided to continue this post from last day. I gave many tips on how to make a healthier coffee if you NEED it.

Now it's time to talk about The Good / The Bad and The Ugly of caffeine. How does this affect your health? I met with Dr. Jennifer Castle (ND) to pick her brain on this subject. To get a full pregnancy nutrition guide with meal options from Dr. Castles sign up for a free pregnancy fitness newsletter at the top of my blog.

Interview with Dr. Castle(ND)

BBF- Hi Dr. Castle

Dr.C- Please call me Jen

BBF- As you may have seen I did a small post regarding caffeine limits and coffee for my readers last week. What is suggested for main stream pregnancy nutrition is ok, but not ideal. I am here to pick your brain about this subject to take this to a higher, more informed level for our readers today.
So Jen lets start with The Good about caffeine or coffee.

Dr.C- Well Jacqueline, coffee is a great help with constipation, a regular symptom of pregnancy.

BBF-Yes as progesterone and relaxin are release they relax all smooth muscle in the body, not just the uterus so intestinal mobility is greatly reduced. Ok, lets move to The Bad about caffeine in pregnancy.

Dr.C-First of all if you don't need your morning Joe- DON'T HAVE IT at all. If you do need something you can try replacing coffee with Green Tea. Then if you need your coffee stay within the suggested guidelines and use some of your brewing tips from last days post.

BBF-Wow, wasn't expecting that, as mainstream guidelines indicate 400mg daily are safe. I noticed your nutritional pregnancy download (available when you sign up for the newsletter) you suggest 300mg of caffeine is acceptable.

Dr.C.- Yes acceptable, not optimal. Caffeine is dehydrating, that can contribute to further pregnancy related constipation and muscle cramps. Coffee is also an ACID food, we all know our immune system and body functions better in a slightly alkaline environment. On this thought coffee is a lower esophageal sphincter relaxor, that can exacerbate pregnancy related heart burn.

BBF- So heartburn from smooth muscle relaxation and pressure of the growing baby is made worse by coffee because of it's acidity and ability to further relax the lower esophageal sphincter. Let's get to The Ugly of caffeine.

Dr.C-There are many studies that support caffeine during pregnancy is safe, but there are also studies supporting caffeine during pregnancy can contribute to miscarriage. If you have a risky history, just stay away from coffee altogether.

BBF-Caffeine also interferes with Iron and Calcium absorption which can contribute to anemia and muscle cramps as well. Jen thanks for approaching some of these difficult subjects so readers can make an informed decision on what they are comfortable with regarding caffeine and pregnancy. Again refer to last days post for ways to make the healthiest cup of coffee you can during your pregnancy.
Oh yah, one more thought on that, if brewing drip coffee make sure your coffee filter is GREEN, and doesn't contain chlorine and other chemicals. Get a basket filter if you can.

Dr. Castle is available for consultations in person at The Urban Athlete in Toronto (416-481-8880) or email/phone consultations if you live out of area. She can reached via email to set up appointments at drcastle@theurbanathlete.ca

CAFFEINE and PREGNANCY - Know Your Limits

CAFFEINE- know your limits. I am a busy mom, so therefore coffee is a big part of my life. It is my vice, I rely on it and I love it. Current nutritional guidelines suggest "women's daily consumption of up to 400mg of caffeine (about 2 mugs of brewed coffee) has no adverse effects on the fetus or breastfeeding infant". If you love your coffee you can always make a better, healthier cup. It is full of antioxidents you know. Caffeine is also in chocolate and many colas, but today the points will focus on coffee. I did drink coffee throughout both of my pregnancies, 1a day.

1. Always choose organic coffee- procedures such as crop spraying and processing use harsh chemicals

2. Choose Espresso (50mg) for a double shot, over a brewed cup as it contains just over 1/3 the amount of caffeine as a regular brewed cup (135mg). Espresso also has a much lower acid content.

3. Be weary of DECAF- again this procedure uses harsh chemicals (such as chlorine) to extract the caffeine from the bean. Choose Swiss Water natural Decaf to avoid these chemicals.

4. Avoid coffee an hour before nursing if you are implementing a nap/sleep routine and/or trying to sleep train them through the night.

Enjoy every last sip.

I noticed tonight at the dinner table that my baby started licking food off of her tray, like a dog, she has regressed from using her hands. To get her back to progressing like a biped, I decided to teach her how to cheers instead. Yes, eat like a dog, or cheers like your in a German beer hall, I don't know what's worse. I am way out of my league. My 3 year old toddler just responded telling me "it's a chick thing". What!! is that swearing? I guess not, where is this coming from. Again I am way out of my league. I need a coffee or a beer. CHEERS until next time.

PREGNANCY EXERCISE AND PUBIC PAIN

One of many symptoms of pregnancy is pubic pain. Loosened ligaments increase the mobility of the pelvic joint and can cause pain and irritation. This irritation may be worsened by exercise, impact and weight bearing activities. If you suffer from this irritation while performing hip adduction, hip abduction (side lying leg lifts) and to a lesser extent hip extension you can modify these movement and perform the exercises from a standing position. If pubis symphysis irritation still persists you need to reduce weight bearing activities.

Change from a lying leg lift to a standing version.

1 Trimester Beginner Pregnant Exerciser-a new twist

If you are a beginner pregnant exerciser, what should you do? Well the guidelines say you are able to start a walking program in your first TRIMESTER and then progress to a strength and cardio program by your second and third trimesters.

Beginner Pregnant Exerciser Trimester 1- Start slow for 5-10 minutes and you are able to increase this to a 30 minute walk. Your level of exertion should be moderate and be careful not to overheat. Dress in layers, wear a good bra and footwear and bring your water. Take breaks as needed. Stay close to home and walk with a buddy as well at first until you know how you are going to react to exercise. Some women get light headed due to hormones and changes in blood volume.

It is particularly important to keep your core body temperature down during the first trimester as this is when the neural tube (that eventually becomes the spine) is developing.

OK so this is nothing new- it's in the guidelines. I have a twist for the beginner pregnant exerciser. During your travels try walking sideways for approximately 1 minute on each side, this will help you work your lateral stabilizers needed for balance and reduce overuse of forward walking muscle groups. If you are confident with this you can attempt to perform some backwards walking as well- try to stand tall, draw in your belly, flex from your gluts to extend your hip to take a backwards step. This again will help reduce any overuse associated with forward walking only. If you are not comfortable with multi-directional moves please stick to forward walking.

2 New Exercises For You

I just want to share 2 new exercises I have posted on you tube. I have indicated they are for new mothers, but these exercises are fabulous for pregnancy as well. When performing the first pregnancy exercise for scapular stability and lower trapezius fibres, try to start with the stability ball as close to your growing baby bump and focus on drawing you abdominals up and in while performing this.

When working on the pelvic stabilization exercise do not hold your contractions for more than 3 seconds. Again this is a great exercise especially if you suffer from pelvic shearing due to pregnancy.

video Scapular and Pelvic Stabilization

PREGNANCY FITNESS-Stretch Your Calves

At a time of the year when we are in a dry climate, gripping onto snow and ice to walk and only getting more pregnant one of the most beneficial things you can do is STRETCH YOUR CALF MUSCLES. That's right, they are prone to cramping during pregnancy, so some light stretching can really help. Keep hydrated and continue with your prenatal vitamins as well. If you wear high heels at work you are placing your calf muscle in a shortened position for the majority of the day and you will need to counteract this with some calf stretching as shown in the image.
Tips while you work-
1. try to elevate your toes and let your heel drop when sitting at your desk
2. flat sole shoes
3. drink water all day, if you have a caffeinated beverage follow up with a water
4. move your ankles around in a circular motion to help pump blood out of your calves
5. avoid crossing your legs as this can cause blood to pool

Due to your 40-50% increase in blood volume during pregnancy blood can pool in your calves at night time when you lay down. The lack of movement reduces the ability for your calf muscles to pump the blood towards your heart. All of this can cause night calf cramps. Stretch your calves before bed and if you wake with a night cramp gently try to pull your toes upwards to alleviate it. If calf cramps persist and are often see a nutritionist as muscle cramping can be attributed to low calcium and/or potassium.

Can you think of one other VERY BENEFICIAL exercise you can do for your calves? Let's hear it, post a comment.

Natural or Epidural????

You decide, this is a personal choice. Talk to your obstetrician, mid wife, doula and husband to make your final decision. Pain tolerance is different for everyone, using deep breathing and relaxation can help you deal with this. A good pregnancy fitness routine can also help you prepare for your delivery.

If you are planning a natural birth, pregnancy exercise can help increase your pain tolerance, pelvic floor exercises can help you push, a full squat can help open your birth canal and stretching can help you relax your muscle and you mind.

If you are planning to have an epidural, pregnancy exercise can help you cope with the beginnings of labour, strength and cardio exercises can help you endure a tiring delivery and pelvic floor exercises can help you push.

If you have a planned c-section, core exercises can help with a quicker recovery and maintaining overall strength to help you care for your baby independently earlier.

What ever method of delivery you choose or don't choose (these things are not always predictable) maintaining a fitness routine while pregnant can help ease the pain of labour and delivery, prepare your body for delivery, reduce the incidence of tearing or episiotomy, and improve recovery so you can care for your baby.

Please let me know your method of delivery- comment on this.

Pregnancy Fitness Program

Try out this little stretch. Stabilize your back against a wall and tuck your chin under then proceed to roll down while thinking of lifting your spine up on the wall as you curl forward.

I have had some very postitive feedback from my pregnant women who are testing out my new pregnancy fitness program. Hopefully you have zipped over to You Tube or looked at the new exercise posted on the side bar, it is for pregnancy. Just remember everything is "moderate" for pregnancy fitness, don't overdue it or perform something out of your comfort range.

STAY ON THAT PROGRAM- Baby Bumps

I know exercising while pregnant can seem brutal and daunting some days. I'm here to say KEEP IT UP. BABY BUMP FITNESS is here to provide social and fitness support at http://babybumpfitness.ning.com Write into the blog and ask questions and get support. Subscribe to the newsletter above and receive a PREGNANCY STARTER FITNESS PROGRAM today.

All great Pregnancy Fitness strength programs should include soft tissue management, dynamic warm up moves, postural strength support moves, functional strength moves, balance, core, and static stretching. An example of this is in the new Pregnancy Starter Program provided, sign up above.

During your first trimester if you can manage strength training for 10-15 minutes 2x/week that is great. During you 2nd trimester try to increase strength training to 3x/week (10-15 minutes)and during you final 3rd trimester drop your strength workouts back to 2x/week. You can supplement your strength training with pre-natal yoga, a stretch or foam rolling routine, walking, swimming for added comfort and cardio support. Strength training will provide cardio support though if you are wondering.

Post pictures of your bellies.

Morning Sickness

I have found a great natural do it yourself/self-help ebook to help with morning sickness. Please follow my link at in the sidebar or click on the title. I have never suffered from severe morning sickness, but know many women who have. I understand it is debilitating for many women. During my pregnancies I had the occasional bought of nausea that was bad enough, I could not imagine dealing with more. I hope this link can help you.