for expecting women is the Rate of Per- ceived Exertion (RPE) which uses a scale from 1-10. Pregnant women should keep their maximum efforts in the 7-8 range which means that carrying on a conversa- tion would be difficult but not impossible.
2. If one is not already exercising, then she should not start during pregnancy. There is no evidence based study that suggests that moderate exercise, such as walking, is unsafe during pregnancy. In reality, inactivity is a much greater hazard as it contributes to excess weight gain, high blood pressure, gestational diabetes, aches and pains and a higher risk for Cesarean. Most experts recommend 30-60 minutes of walking per day for pregnancies with no complications.
3. Very fit women must significantly re- duce intensity during pregnancy. As mentioned previously, the pregnant
body protects itself. Even very fit women will begin to feel fatigued and breathless at a lower intensity that pre-pregnancy. Assuming that women pay close attention to how they feel, refrain from become over heated and breathless and avoid contact sports, high intensity exercise like running and weight training can be continued throughout a complication free pregnancy.
4. Weight Training should be avoided dur- ing pregnancy due to risk of injury. Weight training is excellent for the
pregnant body. Pregnant women need to maintain muscle strength to avoid back pain and poor posture and to prepare for labor and delivery. While no pregnant woman should aim to max out her bench press during pregnancy, moderate weight training is encouraged. Of course any weight training needs to be done with your baby’s safety in mind. Therefore, do not do any lifts that could potentially drop on your abdominal area or that overly-challenge your balance.
A recent 12-week study tracked 32
women starting at weeks 21 to 25 of their pregnancies. They worked out twice a week, increasing the amount of weight lifted by an average of 36 percent during the study. Not one of the women got in- jured. A dozen incidents of dizziness, headache and pelvic pain were reported, especially in the early weeks, as the women learned proper breathing tech- nique. The women’s blood pressure did
Natural Triad Magazine JUNE 2013 17
not rise, either during the workouts or over the course of the study. However, intense weight training can increase blood pres- sure, so it’s important to keep lifting inten- sity moderate and stop at the first sign of dizziness. Women who are new to weight training should seek guidance from a trained professional. Just like each woman’s body is unique
so is each and every pregnancy. Pregnant women should seek approval from their medical providers before starting any new exercise program. While pregnancy is not an illness, it is a unique experience that must be readily monitored. Careful self assessment and regular conversations with
care providers and prenatal fitness experts are of utmost importance to help ensure safety and effectiveness of any workout program.
Emily Saunders is a Metabolic Effect certi- fied nutrition coach and personal trainer. She is passionate about helping women maintain health and fitness before, during and after pregnancy. Visit her healthy preg- nancy focused facebook page at www.
facebook.com/diapersanddumbbells or her new venture
www.facebook.com/ momsanity. Momsanity is a community of Moms striving to achieve balance through physical, emotional and spiritual wellness.
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