You may be saying to yourself “Can I still workout while pregnant?”, or “I need to get in shape since I am pregnant.” There are many things you need to take into consideration regarding exercise when pregnant.
First, yes you can workout while you are pregnant. The one thing you need to know is that if you haven’t worked out in a while or are new to fitness, you will not be able to jump right into a program. Someone who has never worked still need to start with the basics and then gradually progress. You should always cconsult with your physician before starting any workout program, especially if you are pregnant.
Most women are able to continue their workout routine throughout pregnancy by making a few modifications. Some of these include: decreasing weight, decreasing sets and reps, decreasing heart rate zones, abdominal exercises, and exercises including the hips such as elliptical trainers and inner and outer thigh machines. The reason for caution with your hips during pregnancy is due to the release of the hormone Relaxin, causing ligaments to stretch.
Your workouts can consist of cardio at least 3 times a week for 30 minutes, full-body weight training 2-3 times a week for 30 minutes to an hour, and Pilates or yoga (there are several videos and pregnancy classes at gyms that provide prenatal Pilates and yoga).
Nutrition during pregnancy is key to staying healthy for both you and baby. We at LIVE recommend eating 5 small meals a day. Yes you will have to increase your calories slightly since you are feeding two, but keep in mind this doesn’t mean to go ahead and eat whatever you want and how much you want. Everyone says it doesn’t matter what I eat or how much since I am going to get fat and gain weight anyhow because I am pregnant. I have heard a lot of women say they crave certain foods during pregnancy, which is common. But if you are craving particular foods while pregnant it is normally because you are lacking some type of nutrition in your body. While I was pregnant my diet consisted of healthy balanced meals throughout the day.
Anyone can workout during pregnancy and stay healthy, but you have to remember to go at your own pace and not overdo it. If you need suggestions and help with your workout while pregnant, visit the LIVE online community or ask one of our Certified Personal Trainers and Registered Dieticians if you are on the LIVE Lean program.