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

Abdominal Exercises For Pregnancy- What to Do and What Not to Do

This weekend I got a great question from a colleagues client. She is 6 months pregnant and wanted some abdominal exercises because her SEPARATION was bugging her. As pregnancy progresses rectus diastase is inevitable but there are ways to prevent early separation and have relative comfort. Managing this is the key.

What Not To Do

1. No Lumbar Flexion Exercises- that's right crunches, mini crunches when pregnant are not good and can contribute to further abdominal separation. Lumbar flexion is obsolete anyways, the main function of abdominal muscles are to prevent rotation of the lumbar spine, not to flex the lumbar spine. Forward flexion should be initiated from the hips, like a waiters bow.

2. Reduce oblique exercises, as when they flex with a separation your muscle will pull towards the insertion or side of your torso, further widening your rectus diastase.

What To Do

1. Plank and plank variations for lumbar stabilization, not flexion.

2. Side Planks for stabilization of the small muscles in your lumbar spine called multifidi- do in reps not for a steady amount of time

3. Bilateral Back Extension - to use your abdominals as anti rotators, what they are meant to do.

All of these exercises are featured in the Baby Bump Pregnancy Fitness Program.

Have a great day and enjoy your pregnancy,

Jacqueline
www.babybumpfitness.com