So confused about exercising!

[jessmke]

Now that I'm in my second trimester I've finally been feeling well enough to exercise again (as some of you may know from my "I got made fun of!" thread). But now I'm confused about what I can do - how long and how intense. My doctor said it's ok to run since I was a runner prior to getting pregnant, but I am slightly nervous about overdoing it since I didn't run at all in the first tri. So I've been running very slowly, but I live in the mountains so there's no such thing as a "flat" run. Do I have to walk every uphill section, and stop if I get to a point where I couldn't talk easily, even if it's a small hill that I will get to the top of within minutes? My doctor also said I shouldn't get my heart rate over 140 bpm, which is difficult for me to do since I have a "high revving engine" (my max HR is 206 and it's typical for me to have an average HR of 175 over an easy trail run, even though my resting HR is below 60). Should I wear my HR monitor and stop every time my HR gets over 140, or whenever I am out of breath enough that I couldn't easily have a conversation? I wouldn't even be able to walk my dogs without taking breaks in order to get back to a "conversational" pace due to the terrain where I live. Is it ok to exercise multiple times per day (ie. swimming at lunch and then a run in the evening)? I really want to stay fit, but I am scared of over-doing it and harming the baby. I think I will feel better once I am able to feel the baby move.

Sorry, this turned into a huge ramble!

 

[AJae]

no advice regarding trail running, but do you have access to a pool?
maybe doing your running in the water (forwards, never sideways when pg!!) is very good as the water and the compression (hydrostatic pressure) takes the stress away from the heart and lymphatic system so the heart beats on average 17bpm less when in water, and that means faster recovery time as well.

Maybe try some power walking on land and mix it up with some water running or water exercise each week to take the worry away from getting your HR up too high. I have had ladies with very low resting HR and very high working HR in my classes, usually i tell them to listen to their bodies and if something doesn't feel right or they are unable to answer me in short sentences during training time then they need to ease off the intensity (never just stop as this causes blood pooling and may cause more problems such a fainting or dizzy spells!!!) until they can manage their recovery rate. I sometimes give them interval training except with more active recovery (lower intensity) than active training (higher HR)

taking on plenty of fluids is imperative. mix them with salts and sugars (electrolytes, something like Nuun Hydration tabs, just not the caffeine ones!!)

perhaps get on some running forums and see if there are any PT's who are pre natal exercise qualified/specialists and see what they think?
make sure you have great support for feet, boobs and bump whilst doing any high impact activity too and always always stretch out after! get a good massage aimed at Pg too as you will be carrying your centre of balance in a very different place which may need extra attention to any aches or muscle soreness the day or two after.

 

[chelslee03]

I used to be into working out tremendously before I got pregnant (and STILL am, just not as intense!). I did cross-fit style workouts 3 times a week and my HR got up to around 180 during burpees, spin class, etc. I would lift weights every other day of the week and get on the stairclimber and do intervals on there for 10-15 minutes after my weight training session. I was heavily into working out. During my first trimester I took it easy, but still lifted w/ my 15's and went pretty hard. When I got into my second trimester I went down in weight just because it felt weird. NOW I just walk on the treadmill and lift with 4's and 8's.

Since you've always been into working out - I PROMISE you that you will not gain too much weight during pregnancy as long as you continue to go to the gym/run on a regular basis. You may not feel like you're doing much while walking on the treadmill, but you are doing a LOT. Your carrying a lot of extra weight and that's like holding a 15-20 lb. weight while walking, so you're burning more calories.

I haven't even eaten super clean since getting pregnant (but still try to eat as healthy as possible, but don't mind indulging in some froyo 2-3 times a week , and my weight gain has been fine! Focus on being healthy during the pregnancy and going to the gym for benefit of you and baby, not to necessarily be "fit", and you will jump right back into it easier than you think. You will get tired easier (I do!), but being active is so important. Just do what feels right and don't over-do it. Listen to your body. Good luck girl!!

P.S. - My doc said it's fine to get my HR over 140 since I'm used to it. However, I don't anymore just because I don't have the energy. If it feels right, I say go for it!

 

[Jessicahide]

I was a cycler before pregnancy and during my first trimester.... Up to 16 weeks..... But now I have a bump my balance is off andi am frightened to do it . been walking and a bit of yoga.

 

[jessmke]

Thanks for the replies! I like my doctor, but she doesn't seem all that knowledgable about this stuff, and when I ask her she just says to 'take it easy', but that means different things to different people. I think I will keep doing what I am doing so long as it feels good, and just listen to my body instead of worrying about following the 'rules'

I am worried about cycling too because of the risk of falling, so I have my bike set up inside on a trainer so I can still ride without worry. Also when my belly gets too big I can sit upright with my hands off the handle bars. Not sure how my bum will feel on my bike seat once I get really big, so ill just have to see how long it is comfortable.

 

[Peanutt]

My doctor says enough that you can't sing but you can carry on a conversation.

 

[bitethebullet]

I'd honestly just listen to your body. You obviously don't want to be doing anything as high intensity as before But there's no reason you shouldnt run up hills- just do them more slowly thAn before and walk when you need to. I have a friend who is into trail running and ultramarathons and she kept up the running all through pregnancy but obviously didn't aim for PBs!

 

[2have4kids]

There's a thread for working out mamas, there's lots of resources & workout ideas on it as well as the ladies are very motivating. You're very welcome to join us:

https://babyandbump.momtastic.com/pregnancy-groups/2278031-working-out-mommas-29.html

Here's also some facts based on studies about how beneficial exercise is during pregnancy:
https://sites.google.com/site/miscarriageresearch/exercise-and-miscarriage/exercise-and-pregnancy

 

[Embo78]

I was wondering about this myself. Before my bfp I was doing 3 spin classes a week, body pump 2-3 times per week and walking 20,000 steps per day.
In first tri I was so ill I could barely lift my head so I hardly did anything but now I have my energy back and the sickness has gone I was wanting to start up some kind of exercise routine.

My midwife said to stick to walking/swimming.

 

[BabyJayne]

You know what is comfortable and what would be pushing yourself too hard. Just listen to your body and do what you think you can handle. I'm still doing zumba, general CV machines in the gym and I go for a vigouros swim at least once a week - 40/50 lengths at a good pace. I'm not some fitness freak at all, and was slightly overweight before I fell oregnsbt, but its only now at 28 weeks that I'm feeling the need to take it easier. My HR often goes over 140. Just do what you feel comfortable with, and if its too much, slow down.