I believe I'm pregnant, but not far along. Does anyone know of sites that might give information about safe exercising while pregnant. I currently enjoying running just over 3 miles 2 - 4 X /wk. I also have small dumbbell weights (up to 5 lbs). I've heard I shouldn't exercise on my back -- does that include incline benches (ie incline flye)? What about crunches? What would be good ab exercises? I currently do crunches and leg lifts primarily. I don't have much equip't or space to store more. I really want to keep moving, but definitely not put myself or baby at risk. I'd appreciate any advice. Thanks.
Staying fit while pregnant?
- Thread starter run4fun
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I'm not really an expert at this nor an expert on much on fitness but last year one of our health teachers was pregnant and I seen her out running with her fitness class going about 3-4 km when she was 4-5 months pregnant. So if your not far along you could most likely do your normal running until you start getting really big.
I am not an expert either, but i do know that when you do farther along i know you don't want your heart rate to exceed 140.
There is a lot to consider when it comes to exercising while pregnant.
You generally want to keep cardio pretty low impact, as your connective tissues relax during pregnancy, which can increase the risk of injury. This is also the reason wt bearing deep knee bends aren't advised, and you have to be careful with stretching.
As for exercising on your back, that is after about the first trimester - as the weight of the growing baby can cut off the vena cava.
If you already exercise, then you can continue, just at a reduced intensity, which continues to reduce the farther along you get. There are heart rate, as well as body temperature considerations also.
The best thing to do is talk to your ob about specific recommendations for you individually. The above issues are only a few of the many things to consider - and those change depending on individual circumstance.
You generally want to keep cardio pretty low impact, as your connective tissues relax during pregnancy, which can increase the risk of injury. This is also the reason wt bearing deep knee bends aren't advised, and you have to be careful with stretching.
As for exercising on your back, that is after about the first trimester - as the weight of the growing baby can cut off the vena cava.
If you already exercise, then you can continue, just at a reduced intensity, which continues to reduce the farther along you get. There are heart rate, as well as body temperature considerations also.
The best thing to do is talk to your ob about specific recommendations for you individually. The above issues are only a few of the many things to consider - and those change depending on individual circumstance.
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sparrow
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Good info Deschain. I know abdominal stuff might be out a few months from now due to the abdominals eventually starting to separate to let the growing uterus expand but you can do other things to keep your core strong. I think it highly depends on your current fitness level as well as how your pregnancy progresses. I ran 4 mi a day and swam 2 times a week with all 3 of my kids. In the last 2 months I ran 2 miles at a slow shuffle, but I was stubborn not to give that up! I even ran 4 hours before I had my son 
I'm not sure thats recommended Listen to your body (and your doctor!).
I'm not sure thats recommended Listen to your body (and your doctor!).