training guidelines while pg?

[marie#3]

What are the guidelines for training while pg? What exercises are safe and for how far into the pg? What training routines did you or do you follow while pg?

[Noel Clark]

What are the guidelines for training while pg? What exercises are safe and for how far into the pg? What training routines did you or do you follow while pg?

This depends on if you have been training prior to becoming pregnant. There are definite exercises that will have to come out during the pregnanacy..stuff lying flat on your back. You also need to be careful about breathing during lifting (ie NOT holding your breathe).

I trained straight through all three pregnancies. I know there are quite a few on here that have done that as well.

[Erik]

What are the guidelines for training while pg? What exercises are safe and for how far into the pg? What training routines did you or do you follow while pg?

Some general guidelines are simply to be mindful of overall training intensity, listening to your body and making the necessary changes as the pregnancy plays out. You should not be training with any more intensity than you were pre-pregnancy, but maintaining training intensity for as long as you're comfortable doing so is good. You're going to know when certain things shouldn't be done anymore.

No supine work after the first trimester.

My wife is something like 26 weeks and she's been training consistently (3x/week with weights throughout). She doesn't do reps below 6 anymore at this point mind you and keeps a few reps in the tank to ensure she's breathing well (no Valsalva), etc. But she's still squatting (switched from full to box squats) and still deadlifting (switched from full to rack pulls from the knees), etc.

[BigDog]

Erik's post is exactly what I followed when pregnant. I trained until the day I delivered.

Happy Birthday, BTW! :wink:

[laurawd]

I kind of question the no flat-on-your back stuff. I think being on your back for a few minutes at a time is no problem. At least, it hasn't been a problem for me. (I'm 6+ months). I've read different doc's opinions too. Yes, they do say that lying flat on your back for prolongued periods can reduce oxygen flow to the uterus. But if/when that happens, you will definitely know - you'll have reduced flow yourself.

So, for example, I am able to do 8-12 chest presses in under a minute, and I haven't experienced any problem so far. (Knock wood).

Other stuff I've read is to go light on the abdominal workouts - not too much stress to the abs - due to the "splitting" of the ab muscles. (I'm sure someone can explain better than I!)

James Clapp has written extensively on exercise guidelines while pregnant. Scholar google search should help.

[Audrey]

The guidelines that Erik posted are pretty much what I followed during my pregnancy (my baby is now 6 months). I continued training with weights up until the day before I delivered (at 39.5 weeks).

I did have to cut out some exercises obviously such as lying leg curls, conventional deadlifts..., but other than that, I continued training with weights and I was also doing a bit of cardio as well (2-3 sessions of 20-30 minutes per week).

As mentioned, you have to be mindful of your training intensity and make sure you do not hold your breath. You should also make sure that you stay well hydrated and do not let yourself get overheated. You may find that you do need to take more rest between sets, which is perfectly fine. Above all, listen to your body.