Weight Training

**niesl_bug** · 08-12-2006 08:01

We have just found out I am just over 5 weeks pg and I was wondering about weight training at the gym?
I usually do weights 3 times a week as well as a 5km run and/or RPM class.
I'm a bit nervous about my training now, especially in the first trimester.

I obviously have to give up the running, and probably the RPM classes, but I thought a couple of light weight sessions a week and morning walks should be ok?

Are there any other gym-junkies out there with some valuable advice?

**jamb** · 08-12-2006 08:10

Hey tara

my knowledge is, as long as you did it before you can continue it so to speak-

just ease the intensity a little and dont be a maniac.

So maybe light jog and if you feel funny (which the body usually tells you) stop. Light headed is another thing to watch for as is bleeds.

i think they say, lighter weights more reps when pregnant and walks are great.

I'd add a bit of yoga/pilates instead.

Swimming too.

My personal experience is I was REALLY fit before I fell, stopped as i had hideous MS and I really paid for it in the long run.

Hard labour, massive weight gain and post pregnancy my muscles had all seized and I literally could not stride, i waddled for about a month, walking was agony

Next time I am so keeping up my fitness, to aid in a better birth experience and for better wellbeing.

google it, i found a fair bit of info on it

**nickalex** · 08-12-2006 08:16

Ask your trainer they should know what is considered safe. I was told not to start anything new but that what my body was already used to was ok. If you do any exercises that require you to lie flat on your back these will have to be modified. Make sure you don't overheat and that if you have any worrying side effects such as dizziness stop.
You have to find a balance, the right exercise and intensity is hugely beneficial to you and your bub. No one recommends that you do nothing anymore as soon as you find out you are expecting. If you as an individual have any health issues which might have you worry more have a good talk to your dr. Even in extreme cases walking and swimming are generally considered safe and beneficial.

**kiah** · 08-12-2006 10:02

I trained through both of my pregnancies. You'll need a new program. It will need to include some back exercises as you will need the strength as you get bigger. Your abdominal excercises will have to be more gentle as the muscles begin to separate. But it is important to continue them as you will thank yourself after the birth.

I did a lot of work with a fit ball. I still lifted weights but as I got bigger they got lighter.

Yoga is kind to your body during pregnancy and belly dancing is great. I personally walked rather than ran as I just felt safer.

If you keep up your exercise and eat really well you will look amazing after the birth. And you will feel and look amazing while you are pregnant.

Good luck

**Chickadee** · 08-12-2006 10:30

Ditto to what the others have said. While pregnant you can usually continue any exercises and training that your body is already used to. Back off the intensity to whatever you feel comfortable with. Some things to remember though:

- Watch your heartrate more carefully.
- Don't let yourself get overheated or dehydrated You're going to have more blood circulating soon and an internal furnace.
- Your joints will start to loosen (preg hormones at work, getting ready to birth) so it can be easier to injure yourself. To protect yourself it may be good to drop back on the amount of weight you push.
- Be very careful of any exercise that requires you to flex/tighten your abdominal muscles - situps, crunches and twisting type motions are generally a no-go.

With some alteration you can probably continue weight lifting, for example switch to the leg press machine instead of doing standing squats.

RPM is like a spin class, on a bike? I know one instructor of this who continued to take classes in her early pregnancy and as long as she was comfortable with it. As with everything else just back off of the highest intensity stuff. At a certain point it's just not going to be comfortable for you so listen to your body.

**DiscoBlob** · 08-12-2006 13:03

Hello Ladies...just dipped in from the June 07 thread....Ditto again...the other thing I've done is buy myself a cheap heart rate monitor...I've been recommended that I can pretty much do anything I did before (bar the sit ups and addominal twists) as long as I keep my heart rate below 140....the only hassle I have is being so knackered actually getting myself to the gym! Am going into week 14 next week so hoping to get my energy back! Wish you all well!

**MissSparkle** · 08-12-2006 20:00

I was taking boxing classes, running and doing weights 5days a week and because of bad m/s Im now only going for walks and doing some yoga. I'm way to knackered to go to the gym and when I do I feel light headed so I cancelled my membership for now.....may rejoin later in pregnancy.

If u still feel physically able, working out is fine with an altered plan. Don't push youself to hard and have regular sips of water to keep your temp down.