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SO You're Expecting? CONGRATULATIONS!!!!!
Now what?
Ok. A few things about expecting Mothers and Exercise programs: ( Assuming your doctor has signed off on exercise).
Homeostasis is your number one concern.
Homeo, what? Yes. Homeostasis. That means that you keep a relatively balanced and safe environment for the fetus to grow inside. So, if you've regularly been exercising, you can keep exercising. You may have to scale back your work load and effort level, but there are stories of women who have been pregnant and run full marathons.
However, if you're just starting out on a fitness program and are in your first trimester, well, there are a few considerations.
1. ACOG ( ACOG's Website ) The American Congress of Obstetricians and Gynacologists regularly list some guidelines on do's and don'ts. If you're looking for a doctor in your area, this is a wonderful resource as well as a great guide to cutting edge information.
2. Forget about losing weight. The average mama gains somewhere between 12-18lbs (and sometimes more) during their pregnancy. This is not a time to go on a diet. However, you're not really eating for two, either. As it turns out, your caloric needs only increase by about 10%. That could be anywhere from 140- 200 calories.
3. Focus on the birthing. This means that any "training" will be prepping for the actual delivery and there are a lot of wonderful exercises to help. Things like:
Kegels (really great for strengthening the pelvic floor)
Supine Hip clocks / thrusts
Leg ups
Back extensions
Deadlifting
Center of Gravity Training : This is a fancy way to say, we're going to teach you to keep your balance, only better. Right now your center of gravity is somewhere about an inch or two south of your belly button. When your fetus starts to develop your center of gravity is going to move.
Like many things in life, it's not what you do it's how you do it that matters. The same is true here. I once trained an expectant mother (she was a runner)... She deadlifted (her body weight, by the way) on a Thursday, she gave birth on a Saturday and she was back in the gym working out on Tuesday.
Now, she had been training with me for months before she was pregnant and had requisite conditioning. She was also an avid runner and our conditioning program fed into her interests and abilities. But with some prep, a swifter recovery is possible. In fact, women who have a higher level of conditioning before getting pregnant are significantly more likely to have a healthier pregnancy and a swifter recovery after pregnancy.
And in terms of setting an exercise program, after consulting a physician consult a trained professional who understand how to match a womans needs with appropriate exercise choice. It's important to stay flexible in your thinking as day to day your pregnancy may demand more rest than movement.
There's a lot more to consider with flexibility, strength and endurance.
Congratulations, and if you have any questions you can always reach me here:
Paul's email
Motivate to move!
