Working out while pregnant?

A question was emailed to me for Russ, our fitness expert. Here it is, along with his answer:

"What can I do as far as working out, now that I am pregnant?"

Answer: This question brings up more additional questions than answers, because every person is different.

A few questions I would ask include, how far along are you and how active were they before the pregnancy? If you were sedentary before the pregnancy you need to be more weary of what they are doing.

General do and don'ts are

• Don't do anything where you are lying directly on their back or where you have the chance of falling (core or stability training).
  
• Have a certified personal trainer (CPT) help you from a safety point of view, and to ensure your proper form and technique. Without the proper form you are setting yourself up to muscle imbalances and long term damage to the joints and/or muscles
• Depending on your pregnancy activity level monitoring your heart rate is an important thing as well. I suggest the Polar heart rate monitors, I have the F11 but I bought my wife the F6. The F6 comes in many colors as well, I got her a cute little pink one she loves. I have had clients get them for cheap on ebay. Women who come from a not as active lifestyle should keep their heart rate under 140. Keeping it under 140 is safe for people who are unsure as well, active or not.

As the abdominals spread they are going to have a tougher time with a few different things. You will know what I mean when it happens. At that point, you will really need to limit yourself, but by getting a good workout routine consisting of balance training and endurance training you will be ready to go. As far as a specific workout routine, I can't really say without seeing you but the above general guidelines should get you going.

Start by talking to your health care professional before starting any workout program, and begin with general walking, get a heart rate monitor and go from there. I would love for you to come see me at the gym and I could really help make a personalized workout program.

Russ (CPT)

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