My last blog spoke to the lack of research on training pregnant athletes and the difficulty such a population presents to researchers. Well, I found an article to put that to rest (now I just need 10 more for the paper:). In this study elite level athletes between 17 and 20 weeks of pregnancy, volunteered to participate in either the high volume exercise group or the medium volume group. Both groups participated in about one hour of light weight training two times per week. They also conducted two interval workouts with heart rates hitting between 170 and 180 beats per minute during the high intensity portion of the intervals. The interval workouts lasted approximately 30 minutes. Participants also conducted two aerobic endurance workouts per week at heart rates between 120 and 140 beats per minute. I was stunned to see the length of time for each workout. Those in the medium volume group did workouts for 90 minutes each while those in the high volume group did workouts for 150
minutes each.
I have never seen a study with such long workouts and was excited to see such a study had been conducted. Due to the high level of physical fitness prior to pregnancy it is not surprising that all subjects continued with the prescribed workouts up the week of delivery with a large number continuing until the day before labor. Results of the study show no adverse affects to the baby or mother. Moms were able to maintain their fitness level leading to a rapid return to competitive
activities.
So what can we take from this study? Most of us are not elite level athletes looking to make a quick return to the race circuit. Instead, I think we are hoping to return to our pre-pregnancy fitness levels not having lost too much ground. This study shows that we can. If, while pregnant, we are able to maintain the same amount of time exercising, as well as a similar level of intensity as we had before pregnancy, our bodies should be able to maintain something close to our pre-pregnancy level of fitness.
Showing posts with label pregnancy. Show all posts
Showing posts with label pregnancy. Show all posts
Tuesday, March 6, 2012
Wednesday, February 15, 2012
Training the Pregnant Athlete
I am preparing to write a paper on training the pregnant athlete and find myself running into some issues finding really great and current research on exercise for pregnant athletes. I am fully aware of the specificity of the population and the care with which you must take when designing a study with pregnant women. You are not only affecting the athlete but also the baby. There are few situations where not pushing limits is more important. It is like finding a “reasonable” limit for alcohol while pregnant. We cannot design a study to find the upper and lower limits so we just say none is the rule.
When it comes to exercise we know that some is wonderful, leading to great health benefits for both mom and baby. The general rule is the same as that for the general population, 30 minutes most if not all days of the week. The recommendations go on to say that intensity should be kept at a moderate level, often at 140 beats per minute or lower. For an athlete these recommendations can feel like a warm-up.
I would love to hear your experience. Are you a mom who continued to train at high levels during her pregnancy? How did you know what intensity to keep? Did your care giver give you recommendations or did you just go with your gut?
___________________________________________________________________________________
When it comes to exercise we know that some is wonderful, leading to great health benefits for both mom and baby. The general rule is the same as that for the general population, 30 minutes most if not all days of the week. The recommendations go on to say that intensity should be kept at a moderate level, often at 140 beats per minute or lower. For an athlete these recommendations can feel like a warm-up.
I would love to hear your experience. Are you a mom who continued to train at high levels during her pregnancy? How did you know what intensity to keep? Did your care giver give you recommendations or did you just go with your gut?
___________________________________________________________________________________
Friday, January 20, 2012
Battling Misconceptions about Exercise During Pregnancy
I just read an interesting study on women’s beliefs about physical activity during pregnancy and their behaviors. Studies like this one continue to reinforce my belief that women are under informed when it comes to the benefits of exercise during pregnancy. This study found that 78% percent of those surveyed, believe that women can exercise during pregnancy. This means that 22%, nearly one quarter of those studied, believe that it is unwise for a pregnant woman to exercise. We know that ACOG recommends that all pregnant woman should exercise unless otherwise advised by their medical provider. A full 1/3 of those surveyed believe that if a woman did not exercise prior to pregnancy they should not begin a program during their pregnancy. Again, ACOG says that it is safe for women to begin an exercise program during pregnancy. I have to wonder if these statistics are bolstered by the fact that only 23.5% of those surveyed indicated that they had received physical activity advice from their health care professional.
There were a few very bright spots that came out of this survey as well. A full 94% believed that regular exercise while pregnant could help to increase energy as well as help improve labor and delivery. Most of the women, 75%, also believed that regular physical activity could help to improve the babies health. I find these three statistics to be very encouraging. Women are started to get the message about the importance of regular exercise during pregnancy and the benefits it can provide to them as well as their babies. Sadly, the difference between what we know we should do and what we do can be very wide. Of those who responded to the survey, only 27% exercised during their first and second trimesters. This needs to improve. We need to get more healthcare providers talking to their patients about exercise both prior to conception and throughout pregnancy.
There were a few very bright spots that came out of this survey as well. A full 94% believed that regular exercise while pregnant could help to increase energy as well as help improve labor and delivery. Most of the women, 75%, also believed that regular physical activity could help to improve the babies health. I find these three statistics to be very encouraging. Women are started to get the message about the importance of regular exercise during pregnancy and the benefits it can provide to them as well as their babies. Sadly, the difference between what we know we should do and what we do can be very wide. Of those who responded to the survey, only 27% exercised during their first and second trimesters. This needs to improve. We need to get more healthcare providers talking to their patients about exercise both prior to conception and throughout pregnancy.
Monday, May 23, 2011
Boot Camp During Pregnancy
Q: I am due in September. Are there any boot camp exercises pregnant woman should not do? I heard once that planks should not be done. Just curious!
A: Yes, there are a few things that you should not do now that you are beyond the first trimester. Crunches are not good for your growing belly, we do not want to encourage those abdominal muscles to separate. Any exercise that would have you lying on your back for more then 60 seconds should not be done. I am not really comfortable with the idea of anything ballistic either.
So, in my group we do a lot of squats followed by squat jumps. The squats are great for you but the jumping is too much right now. When it comes to squats I would not encourage holding a squat in the down position until a few weeks before you are due, we do not want to encourage the head to engage too early. Also, lunges are great but do them in a stationary position rather then walking, as balance is not a pregnant woman's best quality.
There are several exercises that I encourage you to do and perhaps you can plug these in when the rest of the group is doing something you do not feel comfortable doing:
1) Cat/cow (on all 4's lowering the belly towards the floor and then contracting the belly and doing a pelvic tilt in order to round the spine)
2) On all 4's with a neutral spine, place one arm up in the air and hold for 10 seconds, switch arms, then do each leg. This helps balance and core stability.
3) While on all 4's focus on just the pelvic tilt, trying to bring the pubic bone to meet your ribs, slow movements, holding in for a few seconds at a time.
4) Abdominal "pull-ins," while on all 4's or on your back try to pull your belly button to your spine. Obviously your baby bump will not allow this to happen but it should feel like you are trying to. One book describes it as "hugging your baby with your abdominals."
5) Combine any of these activities with a kegel. So begin with a kegel, hold that and add in either a pelvic tilt or an abdominal squeeze. This does a great job of teaching your body proper sequencing so hopefully you do not experience too many of the "issues" many women have after birth.
You asked about the plank. I don't believe it is a bad exercise for a pregnant woman but I do think you should always be doing it on your hands and knees rather than your toes. Another great option is to do it on a park bench with your hands on the side of the table and your toes on the ground.
I hope this helps; if you have anymore questions please feel free to ask. Your coach will be able to help you with any of the exercises I mentioned above.
The most important thing is to be consistent. Your intensity will decrease as you get closer to your due date but just keep moving. You will reap the benefits during labor and delivery as well as recovery.
A: Yes, there are a few things that you should not do now that you are beyond the first trimester. Crunches are not good for your growing belly, we do not want to encourage those abdominal muscles to separate. Any exercise that would have you lying on your back for more then 60 seconds should not be done. I am not really comfortable with the idea of anything ballistic either.
So, in my group we do a lot of squats followed by squat jumps. The squats are great for you but the jumping is too much right now. When it comes to squats I would not encourage holding a squat in the down position until a few weeks before you are due, we do not want to encourage the head to engage too early. Also, lunges are great but do them in a stationary position rather then walking, as balance is not a pregnant woman's best quality.
There are several exercises that I encourage you to do and perhaps you can plug these in when the rest of the group is doing something you do not feel comfortable doing:
1) Cat/cow (on all 4's lowering the belly towards the floor and then contracting the belly and doing a pelvic tilt in order to round the spine)
2) On all 4's with a neutral spine, place one arm up in the air and hold for 10 seconds, switch arms, then do each leg. This helps balance and core stability.
3) While on all 4's focus on just the pelvic tilt, trying to bring the pubic bone to meet your ribs, slow movements, holding in for a few seconds at a time.
4) Abdominal "pull-ins," while on all 4's or on your back try to pull your belly button to your spine. Obviously your baby bump will not allow this to happen but it should feel like you are trying to. One book describes it as "hugging your baby with your abdominals."
5) Combine any of these activities with a kegel. So begin with a kegel, hold that and add in either a pelvic tilt or an abdominal squeeze. This does a great job of teaching your body proper sequencing so hopefully you do not experience too many of the "issues" many women have after birth.
You asked about the plank. I don't believe it is a bad exercise for a pregnant woman but I do think you should always be doing it on your hands and knees rather than your toes. Another great option is to do it on a park bench with your hands on the side of the table and your toes on the ground.
I hope this helps; if you have anymore questions please feel free to ask. Your coach will be able to help you with any of the exercises I mentioned above.
The most important thing is to be consistent. Your intensity will decrease as you get closer to your due date but just keep moving. You will reap the benefits during labor and delivery as well as recovery.
Wednesday, March 23, 2011
Can I join if my baby is due this summer?
Q: I want to do Moms On The Run but my baby is due in _____. Can I still join?
A: Congratulations! It's wonderful that you are interested in staying in shape during this challenging season of motherhood.
Most expecting moms are able to maintain an exercise program throughout their pregnancy at their current fitness level. If you are new to running, this is not the time to start up running, however many of our cities have walking programs that you may enjoy. Women who have run pre-pregnancy and continued to do so throughout are certainly welcome to run in the program.
After baby, it is important to allow yourself 6 weeks to recover before really getting into a regular exercise program. In the case of a c-section this may be 8+ weeks. Do check with your doctor though if you want to begin walking, to see when the time would be right for you.
If it makes sense according to your fitness level and your due date, we would be happy to work out a prorated amount based on your before and after attendance. If you do not already have a regular cardiovascular program you are following and your doc. says it is okay, we encourage you to begin a gradual walking program now, building up to 30-45 minutes per day.
Good luck and feel free to ask us questions at anytime.
~Karissa and Laura
A: Congratulations! It's wonderful that you are interested in staying in shape during this challenging season of motherhood.
Most expecting moms are able to maintain an exercise program throughout their pregnancy at their current fitness level. If you are new to running, this is not the time to start up running, however many of our cities have walking programs that you may enjoy. Women who have run pre-pregnancy and continued to do so throughout are certainly welcome to run in the program.
After baby, it is important to allow yourself 6 weeks to recover before really getting into a regular exercise program. In the case of a c-section this may be 8+ weeks. Do check with your doctor though if you want to begin walking, to see when the time would be right for you.
If it makes sense according to your fitness level and your due date, we would be happy to work out a prorated amount based on your before and after attendance. If you do not already have a regular cardiovascular program you are following and your doc. says it is okay, we encourage you to begin a gradual walking program now, building up to 30-45 minutes per day.
Good luck and feel free to ask us questions at anytime.
~Karissa and Laura
Tuesday, March 15, 2011
Can I join if my baby is due soon?
Q: I’d really like to join this program to get back into shape after baby, but my baby is due at the beginning of April. Will it work out for me to start on time?
A: I’m so glad you want to join us; I know it will be of great value to you as you get back to exercising again! Plan on joining the program at 6 weeks after the latest date you think you would deliver, and we will pro-rate the amount for that. Be confident that you will do well in the program even if you join a few weeks late. It is okay to work it at your own pace.
It is okay to make payment after your 6 week check-up; we want your doctor to give the OK for you to begin running. If you for some reason end up having a c-section, that timeline needs to be moved out several more weeks (we can talk more if that ends up being the case). When your doctor is okay with light exercise, begin doing some light walking as soon as you are feeling ready and the baby allows. Your body will make a much easier transition into the interval training if you have been walking a bit before you begin (15-20 min. at a time should be enough). Sleep deprivation will be an issue and is something you will need to take on a day to day basis. Listen to your body. There will be times when you know an hour of sleep is more important than a workout but I imagine those will be few and far between once you begin to gain energy from the exercise itself.
In a previous post here I address some of the concerns about the return to exercise while nursing as well. Best of luck with your new addition and we will see you soon!
A: I’m so glad you want to join us; I know it will be of great value to you as you get back to exercising again! Plan on joining the program at 6 weeks after the latest date you think you would deliver, and we will pro-rate the amount for that. Be confident that you will do well in the program even if you join a few weeks late. It is okay to work it at your own pace.
It is okay to make payment after your 6 week check-up; we want your doctor to give the OK for you to begin running. If you for some reason end up having a c-section, that timeline needs to be moved out several more weeks (we can talk more if that ends up being the case). When your doctor is okay with light exercise, begin doing some light walking as soon as you are feeling ready and the baby allows. Your body will make a much easier transition into the interval training if you have been walking a bit before you begin (15-20 min. at a time should be enough). Sleep deprivation will be an issue and is something you will need to take on a day to day basis. Listen to your body. There will be times when you know an hour of sleep is more important than a workout but I imagine those will be few and far between once you begin to gain energy from the exercise itself.
In a previous post here I address some of the concerns about the return to exercise while nursing as well. Best of luck with your new addition and we will see you soon!
Thursday, July 29, 2010
Prenatal Yoga
Q: When is yoga good for pregnancy?
A: Prenatal yoga is a wonderful addition to both your pre and post natal workout routine. Not only is it a great opportunity for you to spend some quiet time with your baby (in or out of the womb), it is also very good for you physically.
As our bellies grow our posture changes and predictably our chest muscles and those all around our pelvis get very tight. Prenatal yoga pays special attention to those areas through specific postures and poses designed with your ever changing body in mind. Yoga also helps to add to the stamina of the muscles through the legs and hips, muscles that will be asked to do a lot during labor.
I recommend trying several different yoga videos to find one or two that match your personality best. Sources like Netflix and Blockbuster have many to choose from. Also check with your local yoga studios to see if they offer prenatal classes. Occasionally Moms On The Run offers yoga and these classes are appropriate and adaptable for pregnancy as well. Not only will you be getting a great workout, you will also be meeting many new mommies in your neighborhood.
A: Prenatal yoga is a wonderful addition to both your pre and post natal workout routine. Not only is it a great opportunity for you to spend some quiet time with your baby (in or out of the womb), it is also very good for you physically.
As our bellies grow our posture changes and predictably our chest muscles and those all around our pelvis get very tight. Prenatal yoga pays special attention to those areas through specific postures and poses designed with your ever changing body in mind. Yoga also helps to add to the stamina of the muscles through the legs and hips, muscles that will be asked to do a lot during labor.
I recommend trying several different yoga videos to find one or two that match your personality best. Sources like Netflix and Blockbuster have many to choose from. Also check with your local yoga studios to see if they offer prenatal classes. Occasionally Moms On The Run offers yoga and these classes are appropriate and adaptable for pregnancy as well. Not only will you be getting a great workout, you will also be meeting many new mommies in your neighborhood.
Friday, June 11, 2010
Weightless in the Water
Q: I've heard water workouts are great for pregnancy. What are some good options for water exercise?
A: The last blog talked about joining a “spinning” class if you need an opportunity to workout withoutputting a lot of strain on your low back. Another great option is either water aerobics or swimming. Most gyms offer water aerobics classes and there are also many opportunities within your local community education system. You may find that you are the only participant below the age of 65 but hey, everyone needs a good workout, right?
As always please talk to the instructor before class. I stress this because you may find that you need ideas on how to increase the intensity of the class and the instructor will be able to give you ideas along the way. Lap swimming is always a great option is well. The pool is such a nice cool environment to be working out in and the compression from the water on the body feels really good. Monitoring your heart rate in the pool is tough so I recommend you pay close attention to how you are feeling. Keeping the intensity at a moderate level is best.
Also, be sure you continue to hydrate yourself. We often forget we are sweating when we are swimming and need to replenish our water just as we do when we are on land. If swimming is not something you are good at but you still want to get into the water try aqua jogging. This can be done with the assistance of an aqua jogging belt or just by walking along the bottom of the pool (pool shoes make this much more comfortable). Ask a lifeguard to show you how to use one of the belts or for some instruction on the best lanes to “jog” in.
A: The last blog talked about joining a “spinning” class if you need an opportunity to workout withoutputting a lot of strain on your low back. Another great option is either water aerobics or swimming. Most gyms offer water aerobics classes and there are also many opportunities within your local community education system. You may find that you are the only participant below the age of 65 but hey, everyone needs a good workout, right?
As always please talk to the instructor before class. I stress this because you may find that you need ideas on how to increase the intensity of the class and the instructor will be able to give you ideas along the way. Lap swimming is always a great option is well. The pool is such a nice cool environment to be working out in and the compression from the water on the body feels really good. Monitoring your heart rate in the pool is tough so I recommend you pay close attention to how you are feeling. Keeping the intensity at a moderate level is best.
Also, be sure you continue to hydrate yourself. We often forget we are sweating when we are swimming and need to replenish our water just as we do when we are on land. If swimming is not something you are good at but you still want to get into the water try aqua jogging. This can be done with the assistance of an aqua jogging belt or just by walking along the bottom of the pool (pool shoes make this much more comfortable). Ask a lifeguard to show you how to use one of the belts or for some instruction on the best lanes to “jog” in.
Tuesday, May 25, 2010
What else can I do?
Q: What are some other options besides walking or running for my prenatal fitness routine?
A: Give Spinning a Chance
As we all know low back pain is a common issue with pregnant women. Those who exercise may find that they are able to ward off the pain for longer then those who do not exercise but inevitably there will be days when the idea of lacing up the shoes for a nice walk or run is the last thing you want to do. Instead of taking up residence on the most comfortable chair in the living room let’s look at a great exercise alternative. My favorite go to exercise for pregnancy happens to be “spinning.” I know it is normally thought of as a high intensity form of exercise and therefore one that should be avoided by most pregnant women due to the very high heart rates often achieved in a class. I tend to look at it as great way to workout with a group allowing you to feed off of their energy while being in full control of your intensity. It also allows you the opportunity to sit for thirty minutes to an hour while getting a great workout.
Get to class a few minutes early and let the instructor know that you will not be able to follow all of the instructions on intensity and speed that they will be giving out. I also recommend you do not participate in the “jumps” that are often incorporated into class, they are usually too quick to allow you proper control of your body. Also make sure the room is well ventilated and does not get too warm. You may ask the instructor where the breeziest spot in the room is to ensure you get a lot of attention from the fans. The best thing about a spin class is that you can do whatever you choose to do on the bike and you will not get in anyone’s way. So, be aware of how you are feeling, keep your intensity at a moderate level and just enjoy the great group atmosphere. As always, you are free to leave whenever you want so if you begin to feel too warm or have just had enough get off your bike and walk out quietly, no questions asked.
Soon we'll look at some other options that are great for pregnancy as well.
A: Give Spinning a Chance
As we all know low back pain is a common issue with pregnant women. Those who exercise may find that they are able to ward off the pain for longer then those who do not exercise but inevitably there will be days when the idea of lacing up the shoes for a nice walk or run is the last thing you want to do. Instead of taking up residence on the most comfortable chair in the living room let’s look at a great exercise alternative. My favorite go to exercise for pregnancy happens to be “spinning.” I know it is normally thought of as a high intensity form of exercise and therefore one that should be avoided by most pregnant women due to the very high heart rates often achieved in a class. I tend to look at it as great way to workout with a group allowing you to feed off of their energy while being in full control of your intensity. It also allows you the opportunity to sit for thirty minutes to an hour while getting a great workout.
Get to class a few minutes early and let the instructor know that you will not be able to follow all of the instructions on intensity and speed that they will be giving out. I also recommend you do not participate in the “jumps” that are often incorporated into class, they are usually too quick to allow you proper control of your body. Also make sure the room is well ventilated and does not get too warm. You may ask the instructor where the breeziest spot in the room is to ensure you get a lot of attention from the fans. The best thing about a spin class is that you can do whatever you choose to do on the bike and you will not get in anyone’s way. So, be aware of how you are feeling, keep your intensity at a moderate level and just enjoy the great group atmosphere. As always, you are free to leave whenever you want so if you begin to feel too warm or have just had enough get off your bike and walk out quietly, no questions asked.
Soon we'll look at some other options that are great for pregnancy as well.
Monday, April 19, 2010
Running while Prego
Q: I just found out I am pregnant and really want to begin a workout program for the health of the baby, is running a good option?
A: First off, congratulations on your pregnancy! I am so happy to hear that you want to work out and stay as healthy as you can be during this time. A consistent exercise program is so important for both the health of the baby and yours as well. I am sure you have heard of the many benefits of exercise and I am sure your healthcare provider will be discussing it with you as well.
If you are just beginning to exercise, I do not believe running is a great option for you at this point. Your body is going through so many rapid changes at the moment it would be very difficult to add on the challenge of a new running program. This is not to say that jogging can not enter the picture in a few months but for now let’s take a more conservative approach. This first trimester I suggest you begin with a walking program. You need to walk before you can run right? Try to build up to 30 to 60 minutes 5 days per week. While you are out there plot your potty breaks and make sure the terrain is even and safe (you will understand why during your third trimester).
When this schedule begins to feel comfortable discuss with your doctor the plans that you have to introduce a bit of jogging into the mix. If you are given the OK by your healthcare provider, I suggest an interval program like the one utilized here at Moms on the Run. Begin with a 5 to 10 minute warm-up and then when you feel ready go for a light jog for 1 minute. If the jog felt good, walk for 4 minutes and then jog again for 1 minute. This cycle can be repeated until you are done with your planned route (allowing for a 5 minute cool down at the end), or you are just plain tired and want to walk the rest. Be sure to always monitor you rate of perceived exertion (RPE). Try to evaluate yourself on a scale of 1-10, one being “no work” and 10 being “pure exhaustion.” Your goal is to always keep yourself at a comfortable level, between a 5 and an 8. This will feel different for every woman so try not to compare yourself with those around you. A few workouts like this, and you may be ready to increase the amount of time that you are jogging and decrease the walking segments in between. Always be sure to stay at a comfortable level, now is not the time to be setting speed records.
Later on in your pregnancy you may discover that your body is no longer comfortable jogging. Some women begin to experience low back pain, while others begin to feel some uncomfortable pulling in their bellies. At the onset of these or any other signs of discomfort discontinue your running and talk to your healthcare provider. It is typically safe for women to exercise right up to the point of delivery but they often need to find an activity more comfortable than jogging.
A: First off, congratulations on your pregnancy! I am so happy to hear that you want to work out and stay as healthy as you can be during this time. A consistent exercise program is so important for both the health of the baby and yours as well. I am sure you have heard of the many benefits of exercise and I am sure your healthcare provider will be discussing it with you as well.
If you are just beginning to exercise, I do not believe running is a great option for you at this point. Your body is going through so many rapid changes at the moment it would be very difficult to add on the challenge of a new running program. This is not to say that jogging can not enter the picture in a few months but for now let’s take a more conservative approach. This first trimester I suggest you begin with a walking program. You need to walk before you can run right? Try to build up to 30 to 60 minutes 5 days per week. While you are out there plot your potty breaks and make sure the terrain is even and safe (you will understand why during your third trimester).
When this schedule begins to feel comfortable discuss with your doctor the plans that you have to introduce a bit of jogging into the mix. If you are given the OK by your healthcare provider, I suggest an interval program like the one utilized here at Moms on the Run. Begin with a 5 to 10 minute warm-up and then when you feel ready go for a light jog for 1 minute. If the jog felt good, walk for 4 minutes and then jog again for 1 minute. This cycle can be repeated until you are done with your planned route (allowing for a 5 minute cool down at the end), or you are just plain tired and want to walk the rest. Be sure to always monitor you rate of perceived exertion (RPE). Try to evaluate yourself on a scale of 1-10, one being “no work” and 10 being “pure exhaustion.” Your goal is to always keep yourself at a comfortable level, between a 5 and an 8. This will feel different for every woman so try not to compare yourself with those around you. A few workouts like this, and you may be ready to increase the amount of time that you are jogging and decrease the walking segments in between. Always be sure to stay at a comfortable level, now is not the time to be setting speed records.
Later on in your pregnancy you may discover that your body is no longer comfortable jogging. Some women begin to experience low back pain, while others begin to feel some uncomfortable pulling in their bellies. At the onset of these or any other signs of discomfort discontinue your running and talk to your healthcare provider. It is typically safe for women to exercise right up to the point of delivery but they often need to find an activity more comfortable than jogging.
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