Exercise Q&A

Prenatal FAQ

-  Is it ok to workout? Not only is it ok, it is highly recommended. Exercise during pregnancy will keep your body strong as your belly grows and your posture changes. A strong pregnant body will help you through your labor and delivery. And once the baby is born, you body will be on it’s way to getting back into shape. You will be so ready to workout again. All of my students call me after 2 weeks and beg to come back.

-  But seriously, can I really workout? Yes, although there are reasonable precautions for exercise during pregnancy. Get your health care provider’s OK for any exercise during pregnancy — especially if you have a history of preterm labor or certain medical conditions, such as diabetes or high blood pressure. Also be careful to pace yourself appropriately. In general, you should be able to carry on a conversation while you’re exercising. If you can’t speak normally while you’re working out, you’re probably pushing yourself too hard. This could lead to overheating, dehydration or other problems.

-Should I wait until my 2nd trimester to workout? A lot of women wait because they are afraid they will miscarry or because they are experiencing morning sickness.  Exercising during pregnancy does not cause miscarriage. ACOG recommends exercising for at least 30 minutes a day. Exercising will actually alleviate morning sickness and make you feel better.

-  Abs? Yes, but not like before you were pregnant. Abdominal exercises during pregnancy focus on your transverse abdominis. The TA is a lot like a corset that wraps around your entire midsection. The transverse abdominis are also the “pushing muscles” you will use during your baby’s delivery! So, these are important muscles to connect with.

-  What is diastasis and why should I care? Diastasis is the separation of the rectus abdominis into right and left halves that happens during pregnancy. The defect is caused by excessive stretching of the rectus abdominis and is most common in women who have had successive pregnancies. Diastasis can be corrected without surgery (although surgery is available — it’s called a tummy tuck). That’s why ab work is important during your pregnancy (see above).  Postnatal, good old fashioned hard work can get your abdominal wall tight again and you can still get your six-pack back! Generally isometric work, like pilates, will help. So does the use of a splint while doing abdominal work. Doing transverse contractions — the contracting of the transverse abdominis muscles is the best way.

-  What is the heart rate guideline? In the past, the American College of Obstetricians and Gynecologists (ACOG) recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. That guidelines is now obsolete and has been since 1997.  Today, the ACOG recommends 30 minutes of exercise a day during pregnancy for most women without any specific heart rate limits – only perceived exertion and common sense.

- I feel pain in my groin when I’m working out or walking around  What is that? Round Ligament Pain during exercise is common and happens because the ligaments around your uterus are stretching. This is very common prenatal discomfort and fairly managable by doing certain round ligament exercises.

-  Should I do leg lifts during pregnancy? Probably not after the 1st trimester because it puts too much stress on the abdominal wall and the lower back. There are plenty of intelligent abdominal exercises to do during pregnancy that will actually help you with your delivery and help you to avoid back pain.

-  What do I do about back pain? Back pain during pregnancy usually comes from  a week transverse abdominis, tight hamstrings and glutes and from poor posture, among other things. Taking a yoga class weekly will really help in addition to core work to help keep your posture in check as your belly grows.

-  Lying on your back is not recommended after the first trimester. Why is this? I’ve asked OB/GYN’s and their answer is never as dramatic as what I read. It’s true that the inferior vena cava (the main blood line to your body and your baby’s) runs along the right side of your spine. And when it is compressed, can slow the supply of blood to you and to your baby (much like squeezing a garden hose). But what I’ve heard over and over is that you will feel dizzy and your natural response will be turning to your side. Many women sleep on their backs during pregnancy, and the one thing they always say is “I woke up and I was on my back” . . . well, they woke up, right? Your body will take care of you. Use common sense — if it doesn’t feel right to be on your back, then don’t lie on your back.

Postnatal FAQ

-  When can i start working out again? Most Drs say that you can work out between 4-6 weeks postpartum for a vaginal delivery and between 6-8 weeks for a c-section. But I know many women who have called their Dr. earlier and have been given the green light. Getting back to working out is as invidual as your pregnancy. But, whatever you do, get back into it as soon as your doctor gives you the green light. And remember that your body has really been deconditioned for almost a year. Therefore begin slowly  (working out during your pregnancy will help you tremendously).

- Can my baby breastfeed after I work out? Exercise does not affect the amount or quality of breast milk you produce (as long as you stay hydrated – at least 8 ounces of water per hour of working out), and will not affect your baby. Rarely, in some women, intense exercise will cause an increase in lactic acid in breast milk and the baby may not like the taste. If your baby does not feed well after you’ve done intense exercise:

-  feed your baby before exercising

-  express breast milk before exercising to give to your baby after you exercise

-  try feeding again a little later.

Remember-your milk is still good for your baby.

-  Can I ever get a flat belly again? Yes you can get your flat tummy back. But it’s going to take some work. Crunches alone will not do it. Cardiovascular exercise at least 4 days a week, cutting out excessive carbohydrates in your diet and doing core and total body exercises will give you a better mid-section than before you got pregnant.

-  When can I run and do other impactful exercises? You can run or do impact exercise as soon as you get your Dr’s approval to exercise. However, it is recommended that you start slowly. For instance, begin your running routine by adding bouts of running to your daily walks. Walk 2 minutes, run 1 minute for 1 week, then walk for a minute-and-a-half & run 1 minute and so on.  Begin to shave down the walking time and add more running time until all you are doing is running. As far as plyometrics and impactful exercise, make sure to start slowly and do less repetitions and work your way up.

-  Should I be dieting now? If you are breastfeeding, then the answer is no. Breastfeeding is nature’s way of helping you lose the weight you gained during your pregnancy. You don’t want to restrict your calories while breastfeeding because it will decrease your milk supply and you won’t be giving your baby what she/he needs. Just exercise, but make sure you are still adding an additional 350-500 calories to your diet. After you are finished breast feeding, then yes, go for it. Just make sure you are eating balanced meals, a satisfying and fueling breakfast, good carbohydrates, greens and protein throughout your day. Your caloric requirements depend on your height and age — click here for a calculator (link to calorie calculator — need to find link)