Resistance Training During Pregnancy

Got a great new question on the perinatal fitness community I run. This one comes from Australia.

She wanted some more specifics on weight training during pregnancy.

Here are my thoughts in no particular order:

-All preggers SHOULD lift weights throughout pregnancy (obviously I mean healthy, non-complicated pregnancies)

-Really, all the "rules" for non-preggers apply such as technique, breathing, core engagement and are just the same (don't hold your breath, focus on good technique, etc.)

-Weight training is a great way to avoid gestational diabetes (I would argue a better way than cardio if I had to pick between the two)

-If you have been lifting regularly before getting pregnant, there is no need to stop. As the trimesters go along you will naturally lower the intensity (good idea). But don't be another one of those women who lifts the little itty bitty pink dumbbells for a million reps! Long sets with no resistance wastes your time. Lift something challenging but that leaves you with a few more reps in the bank. You should finish your sets slightly uncomfortable.

-If you haven't been lifting before getting pregnant, definitely get started! Obviously, just like a non-pregger, progress and get some professional advice on technique and appropriate exercises. The old advice that you can't start new physical activities during pregnancy is crap.

-Heavy squats, deadlifts, etc. do put a lot of pressure on the pelvic floor and can make hemorrhoids worse. Depending on your situation, this may be an area to make changes during pregnancy workouts.

-Work the whole body, including legs, back, chest, buns, core, and arms.

-I don't advocate crunches during pregnancy (or after). Other core work is more appropriate.

-Focus on the back and the posterior chain to help posture and avoid pain

-Learn to control your scapulae to avoid new mom neck and shoulder pain

-Focus on standing exercises (use free weights and cables). Obviously don't lay on your belly after it gets uncomfortable (generally after the first trimester but for some women sooner, especially if it's not the first baby)

-Laying flat on your back gets uncomfortable too as your belly grows so limit to a few minutes or avoid. It's no longer an absolute ban like it used to be as all women are different. If you are one of the ladies who gets uncomfy or dizzy, avoid exercises on your back. Seated or inclined is another option.

-Yes you can lift things over head (contrary to old wives tale), just watch that you can maintain a neutral curve in the lumbar spine.

-Training uses up calories so make sure you eat before and after. Also drink water before, during, and after.

That's all I can think of for now! Remember, pregnancy is not a disease and pregnant women are not ill.

Post your questions and comments below!

Is it safe to do isometrics during pregnancy?

I got a great new question from one of my Pregger Fit program users. She wondered about safety of useing isometric exercises during pregnancy.

Isometrics are exercises where you contract muscles without movement. For example a wall squat, carrying grocery bags, the plank abdominal exercise, etc. Imagine making force with your muscles without moving a particular joint.

Yes, isometric contractions increase blood pressure and this is where the original "ban" came from. However, ANY exercise increases blood pressure and it needs to! Otherwise the body can't function to pump more blood to the heart and the working muscles. :)

This only becomes a problem for women with preeclampsia (pregnancy induced hypertension) because their blood pressure is already too high. Also, it would be a problem if the blood pressure didn't come back down to normal after exercise. (In that case any exercise would be problematic, including sex!) The studies done on pregnant women and isometrics demonstrated that blood pressure returned to normal after the exercises.

There was another study done on women in advanced pregnancy that demonstrated that yes, blood pressure and heart rate go up during isometric exercise, yet there was no change in placental circulation.

One action that can cause problems is the valsalva maneuver. This is when you hold your breath during exercise. This is contra indicated for everyone, not just preggers, as it increases blood pressure on top of the normal exercise induced increase that is needed. Often isometrics get accidentally done while holding your breath. That would be a no-no.

In our daily life we do isometrics every day at varying intensities. With babies our poor biceps do marathons of isometrics as the little one decides to finally fall asleep in our arms and will ONLY sleep there and in one position and we are stuck holding our biceps tight for hours. :) Another example of a beneficial isometric is a constant activation of the core and pelvic floor. This is one of the best ways to prevent problems in that area. Our postural muscles also work isometrically all day long keeping us upright and elegant.

The question was more specific to a wallsit with an arm slide. This exercise is safe to do assuming you stay within the general pregnancy exercise intensity guidelines. Exercise when pregnant should be done at a "comfortable" level. For example in this exercise, you should feel challenged yet when you finish a set, you should feel like you could have done it a bit longer. So whether an isometric squat or a "regular, moving" squat, you should at most be in a "somewhat hard" category on the intensity chart. And just like during any exercise, keep breathing to avoid an exaggerated increase in blood pressure.

Here are links to a couple of studies about pregnancy and isometrics:

http://www.ncbi.nlm.nih.gov/pubmed/8238141

http://www3.interscience.wiley.com/journal/102520398/abstract

Transversus Abdominus Exercise

Check out Heidi give some serious hugs to her baby boy. This is a fantastic exercise to keep your deep abdominals strong and responsive during pregnancy. Heidi will have a much easier post partum recovery because she has stayed active and trained her body for pregnancy and birth. A trained body recovers much much faster! Do this exercise and your chances for a flat belly post-baby are fantastic!