I'd avoid crunches altogether to avoid your abdominal muscles separating. That's not to say you can't or shouldn't do abdominal exercises, just more transverse abdominis targeted. I would also avoid high impact to prevent joint injury as ligaments become lax and you have a higher risk of injury. The other thing you might have to avoid is a lot of loaded single leg stuff like a stepper to avoid pelvic pain. In terms of your heart rate, you just need to be sensible and work at a rate where you can still hold a conversation. I am a physio but am speaking mostly from personal experience. I went to the gym right up until 40 weeks. I used mostly machine weights (not at the very end) and mostly upper body. The main thing is listen to your body!
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04-03-2012 14:59 #11
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04-03-2012 16:01 #12Senior Member
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- Nov 2011
I was told by my ob, PT and fitness instructors I could do everything I did before pregnant, while pregnant
Only thing was to drop back in weights and from like 6 months don't do any chest working lying on my back. They also suggested staying in the gym as its air con and I wouldn't get too hot
04-03-2012 16:18 #13
Spin is a fabulous exercise for pregnancy. You just have to remain seated and make sure you don't rock on the seat. No standing. Its very safe and very beneficial if done right.
04-03-2012 20:51 #14
yippee. awesome! thanks
13-03-2012 14:48 #15Senior Member
- Join Date
- Jan 2012
The first thing I did when I fell was hire a PT at the gym who specialises in pre-natal He did up a program for me that was mostly weights with 15 minutes of cardio at the end, I was planning to do that 3 times a week plus one body balance. He was very strong on the 140 bpm rule. Then ms hit and I hardly did the program at all!
Now I'm further along and the ms has gone so I'm back at the gym. I am aiming to do the weights program twice a week and I'm starting prenatal yoga this week. Body balance is great but I have found there's a few things I'm not meant to do and I have to make a lot of adjustments, so I think I'm just going to stick with the yoga for now as I won't have to think so much. I also found I missed my real cardio, so I've added back in a 5km run once a week. It's not a very hard run - my friend and I can still chat a fair bit. The dr said it's less about 140 bpm and more about overheating and hurting your joints. So I carry lots of water with me, take breaks when I need, and keep an eye on my HR - I don't let it go over 170. In April I'm doing two fun runs and after that am planning to stop running and start swimming instead. I may do a bit of outdoor cycling. I also do a dance class once a week which isn't too hard core, and walk the dog most days.
I know there's other women at the gym who keep doing a lot of attack and RPM but I find it difficult to go "easy" in those classes and especially in the small room for RPM I think I'd overheat in a second! Getting some tips for weights is a good idea and what ab exercises to do. As a gym junkie I think this has been one of the hardest adjustments for me so I think it's great to prepare beforehand!
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