TTW what to do and not do??

[Budgielover13]

I'm torn with how much I should push myself at the gym during my TTW, part of me says that you want to give this the best chance I can, and go real easy, but then a part of me says that there's no point putting your whole life on hold when you may not even be pregnant (I'm fairly full on at the gym and like to push myself pretty hard).

I also used the spa which I know is a No-No when your pregnant, but once again I figure as soon as I find out that I'm pregnant I will cut right down at the gym and stop using the spa.

What do you think :confused:. It would be great to get some opinions.

Thanks :flowerz:

[chickpea]

I know exactly how you feel! I do pump and yoga at the gym and i know there are lots of positions in yoga you should not do when preggo- like deep twists and things and i was wondering if that could effect implantation?

But then think I cant miss out on 2 weeks of gym every month because i `might' be pregnant.

Would like to know if there is any research on this.

c

[Budgielover13]

Yep chickpea research would be great (risk factors of over doing it during the TTW).

I joined the gym about 3 months ago to try and get just a little fitter before trying again after 2 M/C, but I just love it, I generally go about 4 times a week and do rowing machine, weight machines and stepper and I hate the thought of having to take it easy :banghead:. Mind you if I was definately pregnant, then it would be fine as I would have a great reason to take it easy:smiliedance:.

[chickpea]

If you are already fit, and exercise regularly, then you should be able to safely continue with your exercise routine. A study at Columbia University School of Public Health found that fit women in healthy, low-risk pregnancies, who exercised at least an hour a day, three days a week, improved their pregnancy outcome and increased the birth weight of their baby by about five percent. Studies also show that women who exercise before and during pregnancy have half the risk of delivering prematurely. They are also able to more easily handle the stress that pregnancy puts on their body, have less excess weight gain, less constipation and do better emotionally and physically than those who don't exercise.
Recently, the American College of Obstetricians and Gynecologists set out guidelines for exercise during pregnancy. The following is a synopsis of those guidelines:
1. Regular exercise (at least three times per week) is preferable to intermittent activity.
2. Vigorous exercise should not be performed when mom-to-be is ill, or during hot, humid weather.
3. Jerky, bouncy motions should be avoided. Exercise on a wooden floor or a tightly carpeted surface.
4. Because of the relaxation of connective tissue, pregnant women should avoid extreme stretching exercises.
5. Vigorous exercise should be preceded by a five-minute warm-up, such as slow walking.
6. Strenuous exercise should be followed by a period of gradually declining activity that includes gentle stretching.
7. Heart rate should be measured at times of peak activity and probably should not exceed a maximum of 150 beats per minute. (There are reports of pregnant, high-level competitive athletes who approached and even exceeded the recommended maximum heart rate without any apparent harmful effects on the fetus, but consult with your care provider if you have concerns.)
8. Care should be taken to rise gradually from the floor to avoid an episode of dizziness (from low blood pressure) related to changes in position. Some form of activity involving the legs should be continued for a brief period.
9. Liquids should be taken liberally before and after exercise to prevent dehydration. If necessary, activity should be interrupted to replenish fluids.
10. Women who have led sedentary lifestyles should begin with physical activity of very low intensity and advance activity levels very gradually.
11. Activity should be stopped and a care provider notified if any unusual symptoms appear.




Will an exercise routine stand in the way of your pregnancy dreams? Lisa Stone, an ACE-certified Pre-and Post-Natal Fitness Instructor, has some information.

Your question
I am concerned about preconception and exercise. I exercise moderately and am trying to conceive. Will the exercise affect my chances of getting pregnant (http://pregnancyandbaby.sheknows.com/pregnancy/Detailed/Will-exercise-adversely-affect-my-chances-of-getting-pregnant-320.htm##)? - TaeJa, Indianapolis IN

The expert answers
According to research done by Dr James Clapp, author of Exercising Through Your Pregnancy (http://www.amazon.com/exec/obidos/ASIN/087322941X/sheknowscom03-20), moderate (when you are breathing heavy and can carry on a conversation) to vigorous exercise (when you are breathing heavy, can carry on a breathy conversation but would rather not) should not affect your ability to conceive as long as you're having regular periods -- which means you're ovulating -- and are at a normal weight.

And, exercising now, before you get pregnant, and continuing to exercise throughout your pregnancy, should reduce many of the negative symptoms of pregnancy -- like nausea, sleeplessness, shortness of breath, lower back discomfort or pain, and nasal congestion -- and also make for a shorter labor and quicker recovery. So, keep up the good work, and I'll be thinking pregnancy thoughts for you!

</SPAN>

Is it okay to exercise on my most fertile days when I'm trying to get pregnant?


Expert Answers

Sherman Silber (http://www.babycenter.com/viewExpertBio.htm?id=31), fertility specialist
Yes. Ovulation isn't like that magical pass that used to get you out of gym class. If working out is already a part of your lifestyle, there's no reason for you to slam on the brakes when it comes to your fitness routine — even on your fertile days. A little huffing and puffing at your kickboxing class won't disrupt your cycle. If you were a competitive athlete with extremely low body fat, exercise could impair your chances of getting pregnant (some extraordinarily thin female athletes stop ovulating). But this isn't the case with most women.

If you don't work out regularly, start adding more activity into your life, such as a 20- to 30- minute walk every day. By starting and sticking to an exercise program, you'll be rewarded with a healthy body that's fit for pregnancy. Plus, working up a little sweat is a great way to relieve the stress that can get in the way of getting pregnant. Stress (http://www.babycenter.com/0_managing-stress-and-anxiety-during-pregnancy_1683.bc) can delay ovulation and increase the frequency of uterine contractions, which can prevent a fertilized egg from attaching to the uterus.

While it's good to be aware of when you might be ovulating, in my opinion it's more important to relax and try not to obsess about this time of the month. Switching your schedule around may leave you feeling anxious or overwhelmed. That's why it's a good idea to keep on hitting the gym if that's your routine. You might also want to try a yoga class (http://www.babycenter.com/0_great-pregnancy-exercise-prenatal-yoga_7862.bc) to help you focus on letting go of daily stresses while stretching your muscles

If I am trying to conceive, should I limit the amount of exercise I do? Is running OK to continue while trying to conceive?
Recent studies have shown that for most healthy women, maintaining their normal exercise routine does not impair their fertility. In addition, continuing regular exercise during early pregnancy does not increase the incidence of miscarriage, tubal pregnancy or birth defect.
The best preparation for pregnancy is to build a strong, healthy body through moderate exercise and optimum nutrition. Here are a few guidelines for preconception:
· A well rounded diet rich in vegetables and fruits (good sources of folic acid) and high quality protein and carbohydrates.
· An exercise program that includes cardiovascular, strength, flexibility, warm up and cool down components. Exercise intensity should be limited to a moderate to somewhat high level of exertion -- the activity should feel challenging but not make you feel exhausted and leave you gasping for breath. Any cardiovascular exercise you enjoy (walking, running, biking, skiing, etc.) is fine, just make sure you listen to your body, rest when needed and drink plenty of water.

I could not find anything that said to change your routine when TTC.

So, looks like I will keep up with my normal routine!

c

[Budgielover13]

OMG :thumbsup: chickpea,

You found out so much, thankyou so much, well besides cutting out crunches once I get the BFP, I will keep everything pretty much the same.

Thanks again for all your reseach.:yelclap:

[DanceInTheRain]

Thanks so much for that info, I have been wondering the same thing! I exercise a few times a week. I did a pump class on 'O' day and have just done a workout before work this morning so this very issue had been playing on my mind!

[chickpea]

no probs
enjoy your workouts ladies!:smiliedance:

[Budgielover13]

Talk about not taking it easy, I did a boxing class this morning and then decided to do my very first spin class (RPM), what a mistake :doh:, I started out ok, but ended not doing the out of sit stuff, it was just killing me. I think I will give it another go next week but lose the boxing class first and go in fresh. And even then I not expecting to go much better but I think I need to keep going very Saturday until I can manage to participate in the whole class properly.