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.
Showing posts with label pregnant exercise nutrition julia ladewski ironedge. Show all posts
Showing posts with label pregnant exercise nutrition julia ladewski ironedge. Show all posts
Monday, April 20, 2009
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....
Monday, June 16, 2008
Pregnancy Training
Yesterday was Fathers Day and I hope everyone had a great day. In January I will be blessed with another child. So today is about basic training for pregnant females. Most of the items listed below are guidelines from doctors and for the general population. My wife is able to get away with more due to her past training. Make sure any female who is going to workout while pregnant follow all her doctors orders.
Training
Keep your heart rate under 140 bpm.
The doc says no squats. (Julia still does them but lowers the intensity quite a bit). This is due to the softening of connective tissue to prepare for delivery.
Lying on the back to do exercise is also a no-no. Certain positions can restict blood flow to the fetus. Do more incline and overhead pressing or dumbell press on a stability ball.
As far as exercise goes there is not much to avoid. Listening to your body is key. Julia actually improved her bench press and within three months of delivery was setting personal bests.
Nutrition
For this Julia consulted with John Berardi. He had alot of good information and I think it made all the difference. Julia gained only 22 pounds and after giving birth, was actually down about six pounds from where she started. I think most women are fooling themselves when they get pregnant and think it's a free pass to eat whatever they want. This makes it much harder after delivery and also sets up the baby for problems in the future.
No caffine
No artificial sweetners
15 servings of fruits and vegetable (10 veggies and 5 fruits). John said this would be difficult, so get a juicer. Making juice each day with fruit that is close to going bad and alot of greens made it much easier for her to get all the recommended servings everyday.
Avoid processed food. This was a little tougher for Julia. For about six weeks she could not stand the smell or sight of meat. Finding things to eat during this time is a little difficult but soon passes.
A pregnant woman only needs an extra 250 calories a day. Not much - just a snickers.
A woman who is breast feeding will need almost 500 more calories a day.
A fetus will drain away DHA and ARA from the mother. A premium fish oil will help the mother to not feel so tired and drained.
There you have it. The nutrition is much the same as you might recommend to a normal person trying to lose weight but with a few more calories. The training is the same with less intensity and a few positions to avoid.
Training
Keep your heart rate under 140 bpm.
The doc says no squats. (Julia still does them but lowers the intensity quite a bit). This is due to the softening of connective tissue to prepare for delivery.
Lying on the back to do exercise is also a no-no. Certain positions can restict blood flow to the fetus. Do more incline and overhead pressing or dumbell press on a stability ball.
As far as exercise goes there is not much to avoid. Listening to your body is key. Julia actually improved her bench press and within three months of delivery was setting personal bests.
Nutrition
For this Julia consulted with John Berardi. He had alot of good information and I think it made all the difference. Julia gained only 22 pounds and after giving birth, was actually down about six pounds from where she started. I think most women are fooling themselves when they get pregnant and think it's a free pass to eat whatever they want. This makes it much harder after delivery and also sets up the baby for problems in the future.
No caffine
No artificial sweetners
15 servings of fruits and vegetable (10 veggies and 5 fruits). John said this would be difficult, so get a juicer. Making juice each day with fruit that is close to going bad and alot of greens made it much easier for her to get all the recommended servings everyday.
Avoid processed food. This was a little tougher for Julia. For about six weeks she could not stand the smell or sight of meat. Finding things to eat during this time is a little difficult but soon passes.
A pregnant woman only needs an extra 250 calories a day. Not much - just a snickers.
A woman who is breast feeding will need almost 500 more calories a day.
A fetus will drain away DHA and ARA from the mother. A premium fish oil will help the mother to not feel so tired and drained.
There you have it. The nutrition is much the same as you might recommend to a normal person trying to lose weight but with a few more calories. The training is the same with less intensity and a few positions to avoid.
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