Yes, I realize it's Thursday, but I wanted to get another Mommy Monday post up here.
I've already covered the first and second trimesters, so if you missed those, be sure to check them out.
THIRD TRIMESTER
If you've made it this far and you're still working out, KUDOS! It's tough to stick it out for the entire pregnancy as fatigue (and your growing belly) can get in the way (pun intended). I look at the third trimester as mainly a maintenance phase. At this point, the baby has developed all major organs and now just needs to grow! So providing it with lots of GOOD nutrition and rest is key.
Unless you are a veteran powerlifter, I would cut back any max effort lifting in exchange for some repetition work. Keep all your pressing movements in the standing or sitting position or inclined (try to avoid laying flat on your back). Most of my upper body movements consisted of various incline presses, shoulder presses and pullups.
Lower body exercises can get tricky since the baby is significantly bigger. Plus, the ligaments in the pelvis begin to loosen so caution needs to be taken when squatting and lunging. I still did box squats throughout my third trimester, but I did lower the intensity. Most of my other lower body exercises consisted of step-ups, glute ham raises, bird dogs and other prehab/rehab exercises. I will advise caution when doing lower body exercises.... because the baby already puts some stress on the lower back, only do what is comfortable for you.
Stay tuned for a post on Postnatal exercises and how to get your pre-baby body back!
Showing posts with label pregnancy training. Show all posts
Showing posts with label pregnancy training. Show all posts
Thursday, May 21, 2009
Monday, April 20, 2009
Mommy Monday
SECOND TRIMESTER
During the second trimester is where you'll probably need to start making some changes. Keep a closer eye on your heart rate during cardio, staying under 150 bpm (although I think most websites and doctors will say 140). But if you are already in decent shape and have been training for awhile, you should be ok. Just listen to your body. Anytime your heart rate gets too high, you are pulling the oxygen away from the baby to your working heart and muscles, so that's why you don't want your heart rate too high.
As for lifting, most lifting exercises can stay the same. Again, if you've been lifting, your body should be prepared to continue. Tone down the max effort stuff and start working with submax weights, 3-5 RM's. You can continue to do most of your accessory work, except for anything lying on your stomach (reverse hypers, for example). During this phase, I added in more single leg work (lunges, step-ups, etc) and some circuit type training one day a week. Remember to keep an eye on your heart rate though.
It was also during this time (towards the end of this trimester- after 24 weeks) that I limited my abdominal work. I did some light crunches, but nothing that put too much stress on the abs.
If you are new to training, start slow and only do what your body is accustomed to doing. Pregnancy is not the time to start something different. If you are experiencing any pain, please contact your doctor.
During the second trimester is where you'll probably need to start making some changes. Keep a closer eye on your heart rate during cardio, staying under 150 bpm (although I think most websites and doctors will say 140). But if you are already in decent shape and have been training for awhile, you should be ok. Just listen to your body. Anytime your heart rate gets too high, you are pulling the oxygen away from the baby to your working heart and muscles, so that's why you don't want your heart rate too high.
As for lifting, most lifting exercises can stay the same. Again, if you've been lifting, your body should be prepared to continue. Tone down the max effort stuff and start working with submax weights, 3-5 RM's. You can continue to do most of your accessory work, except for anything lying on your stomach (reverse hypers, for example). During this phase, I added in more single leg work (lunges, step-ups, etc) and some circuit type training one day a week. Remember to keep an eye on your heart rate though.
It was also during this time (towards the end of this trimester- after 24 weeks) that I limited my abdominal work. I did some light crunches, but nothing that put too much stress on the abs.
If you are new to training, start slow and only do what your body is accustomed to doing. Pregnancy is not the time to start something different. If you are experiencing any pain, please contact your doctor.
Monday, March 30, 2009
Mommy Monday
First of all, I hope Matt doesn't kill me for having a post title "Mommy Monday." I know, you thought this was a training blog. Well, you're right. On Mondays, I will feature a post about prenatal training, post-partum training and everything in between. (OK, maybe not everything, but you get my point.)
I get alot of questions asking about what women should do while their pregnant. Some have training backgrounds, some don't. And while I will say upfront, that each woman is different and each pregnancy is different, I hope these posts will give some guidelines on what can and shouldn't be done.
FIRST TRIMESTER
Most women don't even know they are pregnant until they are at least 6 weeks along, if not farther. Most of your training can remain the same during the first trimester. You probably won't be showing yet so the size of your stomach shouldn't be an issue. The only thing that may really hinder you is the FATIGUE. If you're anything like me, I wanted to sleep all day. So my motivation to train was miniscule.
I continued to squat, bench, and deadlift heavy and my speed work remained the same intensity as well. Of course, I would recommend you go with whatever you are comfortable with. If you don't feel comfortable doing a true max effort lift, then I would recommend doing sub-max for reps (3-5). Keep all your accessory work the same as well. Continue with your training as much as you can. It's during the second trimester that you'll need to make some adjustments. (Stay tuned for that next week.)
As for your nutrition, make sure you are taking prenatal vitamins and I would also recommend a GOOD fish oil. Eat well and add a couple hundred extra calories a day. It's not as much as it seems - maybe an extra shake or a couple pieces of fruit. Especially if you have morning sickness and are throwing up. If that's the case - lots of liquids and anything you can hold down!
Good luck and until next week....
I get alot of questions asking about what women should do while their pregnant. Some have training backgrounds, some don't. And while I will say upfront, that each woman is different and each pregnancy is different, I hope these posts will give some guidelines on what can and shouldn't be done.
FIRST TRIMESTER
Most women don't even know they are pregnant until they are at least 6 weeks along, if not farther. Most of your training can remain the same during the first trimester. You probably won't be showing yet so the size of your stomach shouldn't be an issue. The only thing that may really hinder you is the FATIGUE. If you're anything like me, I wanted to sleep all day. So my motivation to train was miniscule.
I continued to squat, bench, and deadlift heavy and my speed work remained the same intensity as well. Of course, I would recommend you go with whatever you are comfortable with. If you don't feel comfortable doing a true max effort lift, then I would recommend doing sub-max for reps (3-5). Keep all your accessory work the same as well. Continue with your training as much as you can. It's during the second trimester that you'll need to make some adjustments. (Stay tuned for that next week.)
As for your nutrition, make sure you are taking prenatal vitamins and I would also recommend a GOOD fish oil. Eat well and add a couple hundred extra calories a day. It's not as much as it seems - maybe an extra shake or a couple pieces of fruit. Especially if you have morning sickness and are throwing up. If that's the case - lots of liquids and anything you can hold down!
Good luck and until next week....
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