Cross-training and Pregnancy
Producing healthy babies and mothers, cycling, walking and aquasize are a popular prenatal prescription.
Staying fit while pregnant has become an increasingly popular and attainable goal for many women. Even those who have never-before-exercised feel a strong desire to do so now.
Guidelines have been developed by the Aerobics and Fitness Association of America (AFAA) and the American College of Obstetrics and Gynecology (ACOG) for safe prenatal exercise. These, and tuning into your own bodily reactions to physical exertion, have achieved positive results for many pregnant women.
Exercise options are plentiful and easy to fit into a daily routine. Special precautions are advised for pregnant women participating in any form of exercise, but by combining options, you can work several muscle groups with the least amount of stress or fatigue and increase interest. Call it modified cross-training.
Specifically, four common exercise forms--lap swimming, water exercises, cycling and/or walking--can produce muscular conditioning for all major muscle groups as well as sufficient fat burning. Regardless of which form of exercise you choose, the effects of exercise on the discomforts of pregnancy include improved circulation, digestion, muscle tone to aid in joint support, energy and endurance, flexibility and mobility, body image and self esteem and sleep. Many also experience a decrease in stress.
Emotional fluctuations and lowered self esteem that can accompany pregnancy are often associated with changes in body shape. Women who have worked hard to obtain a particular body shape or level of fitness up until pregnancy may find it difficult to modify their activities. Wondering if you'll ever see the definition of your abdominal muscles again or how much weight you will ultimately gain and/or lose later on are common thoughts.
You do have control and this is a time in your life when you can make changes which may benefit you for a lifetime. The key to continual progress for pregnant women is to listen to their bodies. This means while maintaining a routine, they must tune in to any discomforts or changes, such as abdominal pain, joint and muscle aches, general fatigue, swelling, increase in temperature and bleeding.
Your complex system has many built-in protective mechanisms. They will tell you to decrease intensity or stop completely. You must not ignore these signs.
Consult your prenatal caregiver at any stage before beginning or continuing to exercise during pregnancy. Generally, beyond the first trimester and even into the final month, the average healthy adult can exercise regularly at moderate intensities.
The following exercise options have been designed to take the place of scheduled exercise classes for women who do not have access to a class suitable for their needs. If the weather is mild in your area, these options are particularly effective--the fresh morning air is an added energy boost. However, many athletic clubs provide indoor walking facilities, pools and stationary bikes. Water Exercise--Research has shown potential problem areas with exercise in pregnancy are decreased uterine blood flow, elevated core temperature and physical discomfort from the expanding uterus. All three of these problems may be alleviated by exercising in water.
Warming up is important to prepare the working muscles. Even if your first reaction is "that's cold," relax and don't fight it by swimming or moving too quickly. Whether you are pregnant or not, cold muscles are prone to injury. Try a leisurely stroke you can maintain with a full breath in or out every stroke. A breathless stroke is an indication to slow down.
A stopwatch or clock with a second hand is important for monitoring heart rate during lap swimming or the cardiovascular portion of water exercises. Because blood volume in pregnant women increases as much as 50%, heart rate and cardiac output are elevated even at rest. AFAA and ACOG recommend a 15-minute duration at no more than 140 beats per minute. Sixty to 70% of your maximum heart rate is sufficient, beginning at the lower end and checking it every five minutes.
The upper body muscles are primary in lap swimming. With practice, the muscles on the side of the back (latissimus dorsi) and the chest muscles (pectorals) should be the major muscles used rather than the arms. Give special consideration to the rate of your stroke and the movement coming from your shoulder joint. During pregnancy, hormones such as estrogen, progesterone and elastin cause connective tissue to soften which may result in hypermobility and instability of the joints. The potential in swimming to put undue stress on shoulder joints is higher.
The same principle holds true for movement coming from the hips. The kick can be a big asset in developing muscle tone for the lower body and used during early stages. However, because of the hyperex tension that takes place at the hip joint with a strong kick, a pull on the round ligaments that support the uterus can be painful. Round ligaments extend in a diagonal line from the top of the uterus to each side of the pubic bone. Kicking or executing a conventional flip turn "push off" for your next lap stresses these ligaments. Rather than using a "push off," rely on your upper body for pulling the rest of your body through the water. A modified kick, such as a flutter from the feet, will help keep your legs afloat as they drag behind.
Pay special attention to the way you stand, walk or move through water or on land. Walking at a comfortable, yet brisk pace, for about five minutes will help to warm muscles before you begin exercising. Avoid stretching to maximum muscle length and use the side of the pool or ladder for balance. Never bounce. Limit repetitions to 16 per exercise so you don't over-do it. Check your alignment regularly, maintaining a pelvic tilt with knees slightly bent to protect the back. Avoid exercises with toes pointed. The calf muscle, specifically the gastrocnemius, will contract and may cramp. Keep all movements slow and controlled as you work muscles against water.
Standing with your back against the pool wall will strengthen abdominals, buttocks and pelvic floor muscles as you squeeze through the buttocks and point the tailbone to the floor. This brings the pelvis slightly forward, contracts the rectus abdominus while stretching lower back muscles. Hold the contraction against the wall while continuing to breathe, then release slowly.
Monitor heart rate, during and after your workout. If your heart rate remains elevated longer than five minutes after exercise, consult your physician. Cycling--Bicycling for some pregnant women is another ideal form of non-impact exercise. Your degree of comfort as you sit on your bike may determine whether this form of exercise is for you. Because of the enlarging uterus, it is difficult to lean forward to reach the handle bars of a conventional 10-speed bike. In a forward flexed position from the hips, there is a greater gravitational pull on the uterus and little support. Also, in this position, your growing baby won't allow enough room between your quadriceps and uterus with each revolution on the pedals.
The solution to these problems is in the selection of your bicycle. The "mountain bike," "all terrain" or "beach bike" is ideal for pedaling during pregnancy. The seat is wider and the handle bars are close enough to your body so you are able to sit upright and comfortably reach them. If there is still a slight lean in your upper body as you hold them securely, it is possible to modify their position by adjusting the height and distance on the stem.
These bikes range from single speed to multi-speeds for tougher terrain or longer rides. A 15-minute ride will produce a cardiovascular training effect as well as lower body muscle toning, particularly quadriceps and hamstrings.
To recruit other lower body muscles, toe clips are an effective addition. Use them to push into and down upon, then pull up on to complete a revolution. The muscles of the lower leg provide this motion.
The other advantage of this type of bike is stability. With the added weight of pregnancy, balance could become a hazard if you are pedaling along a busy road. These bikes are designed to absorb the rough spots if you should choose to ride the shoulder to avoid traffic. Later in pregnancy, however, any bumps at all may cause discomfort, so choose your route carefully. Walking--Unlike the other options discussed, a walking program requires no additional props. If you're heading out for the first time, don't underestimate the amount of work required of the lower body, especially if you focus your efforts. Long strides are not necessary for a sufficient workout. In fact, they could be a detriment by exerting a pull on the round ligaments that support the uterus. The shins and arches of the feet, hips and buttocks may feel fatigued as well.
You can control the length of your stride by squeezing tightly through the buttocks as you walk. This will keep your steps small, controlled and quick if you want to move faster. You can tone your upper body, which is free while you walk, by moving forward and backward in natural opposition to your legs. The movement will help to drive you forward and increase exertion. By moving your arms above your head and heart, you will work more muscles as well as increase your heart rate.
Avoid hyperextension and hyperflexion of joints, especially in the elbows, shoulders, hips and knees. When control and a regular routine have been established, you can add one-to-two pound weights to increase upper body muscular tone. Hold the weights firmly in your hands, never too tightly, and keep the range of motion smaller than without weights to avoid joint stress. If heart rate begins to exceed 140 beats per minute, the weights may not be necessary.
A track is ideal for walking as the surface is generally more forgiving than the street and you can gauge your distance. Four times around most school tracks equals one mile, which you can walk comfortably in approximately 20 minutes.
With or without weights, if you choose to work the upper body, work opposing muscle groups for balance. For every lap, choose two muscles to work on each of the long sides of the track. Use the short ends as relief periods. You might plan your routine like this: lap one (biceps and triceps), lap two (deltoids and lats), lap three (trapezius and pecs) and lap four (your choice).
A heart rate check each lap is your built-in coach, telling you to slow down or work harder to maintain a heart rate of 120 to 140 beats per minute or a pace allowing you to walk and talk at the same time. Useful accessories are a watch with a second hand or a stopwatch, loose-fitting clothing, a water bottle and a hat or visor to keep heat off your face.
Using a combination of these four exercise options (or any one that suits your needs) can help you both physically and mentally during your pregnancy. Studies have shown neither the mother nor the fetus experiences any cardiovascular compromise at these lower levels of exertion. With the absence of impact, if you follow specific guidelines, these exercises may be ideal for you during pregnancy.
At-A-Glance Advice
1. Before you begin, get medical approval.
2. Pregnancy is a time to maintain fitness, not strive for dramatic improvements.
3. Regular exercise, three to four times per week, is preferable to intermittent activity.
4. Drink plenty of cold water before, during and after exercise.
5. Stop if you feel any pain. This is a distress signal along with any other unusual feeling. Consult your doctor.
6. Always warm-up before you begin any form of exercise.
7. Exercise heart rate should not exceed 60-70% of your estimated maximum heart rate; not to exceed 140. That's 14 beats in a six-second check!
8. Breathing should be steady and rhythmic. Exhale when working the hardest and inhaling will take care of itself.
9. Modified static stretches should follow muscle contractions. These are sustained stretches, but not to the fullest muscle length.
10. Always cool down when finished. Walking slowly for five minutes is sufficient.
Staying fit while pregnant has become an increasingly popular and attainable goal for many women. Even those who have never-before-exercised feel a strong desire to do so now.
Guidelines have been developed by the Aerobics and Fitness Association of America (AFAA) and the American College of Obstetrics and Gynecology (ACOG) for safe prenatal exercise. These, and tuning into your own bodily reactions to physical exertion, have achieved positive results for many pregnant women.
Exercise options are plentiful and easy to fit into a daily routine. Special precautions are advised for pregnant women participating in any form of exercise, but by combining options, you can work several muscle groups with the least amount of stress or fatigue and increase interest. Call it modified cross-training.
Specifically, four common exercise forms--lap swimming, water exercises, cycling and/or walking--can produce muscular conditioning for all major muscle groups as well as sufficient fat burning. Regardless of which form of exercise you choose, the effects of exercise on the discomforts of pregnancy include improved circulation, digestion, muscle tone to aid in joint support, energy and endurance, flexibility and mobility, body image and self esteem and sleep. Many also experience a decrease in stress.
Emotional fluctuations and lowered self esteem that can accompany pregnancy are often associated with changes in body shape. Women who have worked hard to obtain a particular body shape or level of fitness up until pregnancy may find it difficult to modify their activities. Wondering if you'll ever see the definition of your abdominal muscles again or how much weight you will ultimately gain and/or lose later on are common thoughts.
You do have control and this is a time in your life when you can make changes which may benefit you for a lifetime. The key to continual progress for pregnant women is to listen to their bodies. This means while maintaining a routine, they must tune in to any discomforts or changes, such as abdominal pain, joint and muscle aches, general fatigue, swelling, increase in temperature and bleeding.
Your complex system has many built-in protective mechanisms. They will tell you to decrease intensity or stop completely. You must not ignore these signs.
Consult your prenatal caregiver at any stage before beginning or continuing to exercise during pregnancy. Generally, beyond the first trimester and even into the final month, the average healthy adult can exercise regularly at moderate intensities.
The following exercise options have been designed to take the place of scheduled exercise classes for women who do not have access to a class suitable for their needs. If the weather is mild in your area, these options are particularly effective--the fresh morning air is an added energy boost. However, many athletic clubs provide indoor walking facilities, pools and stationary bikes. Water Exercise--Research has shown potential problem areas with exercise in pregnancy are decreased uterine blood flow, elevated core temperature and physical discomfort from the expanding uterus. All three of these problems may be alleviated by exercising in water.
Warming up is important to prepare the working muscles. Even if your first reaction is "that's cold," relax and don't fight it by swimming or moving too quickly. Whether you are pregnant or not, cold muscles are prone to injury. Try a leisurely stroke you can maintain with a full breath in or out every stroke. A breathless stroke is an indication to slow down.
A stopwatch or clock with a second hand is important for monitoring heart rate during lap swimming or the cardiovascular portion of water exercises. Because blood volume in pregnant women increases as much as 50%, heart rate and cardiac output are elevated even at rest. AFAA and ACOG recommend a 15-minute duration at no more than 140 beats per minute. Sixty to 70% of your maximum heart rate is sufficient, beginning at the lower end and checking it every five minutes.
The upper body muscles are primary in lap swimming. With practice, the muscles on the side of the back (latissimus dorsi) and the chest muscles (pectorals) should be the major muscles used rather than the arms. Give special consideration to the rate of your stroke and the movement coming from your shoulder joint. During pregnancy, hormones such as estrogen, progesterone and elastin cause connective tissue to soften which may result in hypermobility and instability of the joints. The potential in swimming to put undue stress on shoulder joints is higher.
The same principle holds true for movement coming from the hips. The kick can be a big asset in developing muscle tone for the lower body and used during early stages. However, because of the hyperex tension that takes place at the hip joint with a strong kick, a pull on the round ligaments that support the uterus can be painful. Round ligaments extend in a diagonal line from the top of the uterus to each side of the pubic bone. Kicking or executing a conventional flip turn "push off" for your next lap stresses these ligaments. Rather than using a "push off," rely on your upper body for pulling the rest of your body through the water. A modified kick, such as a flutter from the feet, will help keep your legs afloat as they drag behind.
Pay special attention to the way you stand, walk or move through water or on land. Walking at a comfortable, yet brisk pace, for about five minutes will help to warm muscles before you begin exercising. Avoid stretching to maximum muscle length and use the side of the pool or ladder for balance. Never bounce. Limit repetitions to 16 per exercise so you don't over-do it. Check your alignment regularly, maintaining a pelvic tilt with knees slightly bent to protect the back. Avoid exercises with toes pointed. The calf muscle, specifically the gastrocnemius, will contract and may cramp. Keep all movements slow and controlled as you work muscles against water.
Standing with your back against the pool wall will strengthen abdominals, buttocks and pelvic floor muscles as you squeeze through the buttocks and point the tailbone to the floor. This brings the pelvis slightly forward, contracts the rectus abdominus while stretching lower back muscles. Hold the contraction against the wall while continuing to breathe, then release slowly.
Monitor heart rate, during and after your workout. If your heart rate remains elevated longer than five minutes after exercise, consult your physician. Cycling--Bicycling for some pregnant women is another ideal form of non-impact exercise. Your degree of comfort as you sit on your bike may determine whether this form of exercise is for you. Because of the enlarging uterus, it is difficult to lean forward to reach the handle bars of a conventional 10-speed bike. In a forward flexed position from the hips, there is a greater gravitational pull on the uterus and little support. Also, in this position, your growing baby won't allow enough room between your quadriceps and uterus with each revolution on the pedals.
The solution to these problems is in the selection of your bicycle. The "mountain bike," "all terrain" or "beach bike" is ideal for pedaling during pregnancy. The seat is wider and the handle bars are close enough to your body so you are able to sit upright and comfortably reach them. If there is still a slight lean in your upper body as you hold them securely, it is possible to modify their position by adjusting the height and distance on the stem.
These bikes range from single speed to multi-speeds for tougher terrain or longer rides. A 15-minute ride will produce a cardiovascular training effect as well as lower body muscle toning, particularly quadriceps and hamstrings.
To recruit other lower body muscles, toe clips are an effective addition. Use them to push into and down upon, then pull up on to complete a revolution. The muscles of the lower leg provide this motion.
The other advantage of this type of bike is stability. With the added weight of pregnancy, balance could become a hazard if you are pedaling along a busy road. These bikes are designed to absorb the rough spots if you should choose to ride the shoulder to avoid traffic. Later in pregnancy, however, any bumps at all may cause discomfort, so choose your route carefully. Walking--Unlike the other options discussed, a walking program requires no additional props. If you're heading out for the first time, don't underestimate the amount of work required of the lower body, especially if you focus your efforts. Long strides are not necessary for a sufficient workout. In fact, they could be a detriment by exerting a pull on the round ligaments that support the uterus. The shins and arches of the feet, hips and buttocks may feel fatigued as well.
You can control the length of your stride by squeezing tightly through the buttocks as you walk. This will keep your steps small, controlled and quick if you want to move faster. You can tone your upper body, which is free while you walk, by moving forward and backward in natural opposition to your legs. The movement will help to drive you forward and increase exertion. By moving your arms above your head and heart, you will work more muscles as well as increase your heart rate.
Avoid hyperextension and hyperflexion of joints, especially in the elbows, shoulders, hips and knees. When control and a regular routine have been established, you can add one-to-two pound weights to increase upper body muscular tone. Hold the weights firmly in your hands, never too tightly, and keep the range of motion smaller than without weights to avoid joint stress. If heart rate begins to exceed 140 beats per minute, the weights may not be necessary.
A track is ideal for walking as the surface is generally more forgiving than the street and you can gauge your distance. Four times around most school tracks equals one mile, which you can walk comfortably in approximately 20 minutes.
With or without weights, if you choose to work the upper body, work opposing muscle groups for balance. For every lap, choose two muscles to work on each of the long sides of the track. Use the short ends as relief periods. You might plan your routine like this: lap one (biceps and triceps), lap two (deltoids and lats), lap three (trapezius and pecs) and lap four (your choice).
A heart rate check each lap is your built-in coach, telling you to slow down or work harder to maintain a heart rate of 120 to 140 beats per minute or a pace allowing you to walk and talk at the same time. Useful accessories are a watch with a second hand or a stopwatch, loose-fitting clothing, a water bottle and a hat or visor to keep heat off your face.
Using a combination of these four exercise options (or any one that suits your needs) can help you both physically and mentally during your pregnancy. Studies have shown neither the mother nor the fetus experiences any cardiovascular compromise at these lower levels of exertion. With the absence of impact, if you follow specific guidelines, these exercises may be ideal for you during pregnancy.
At-A-Glance Advice
1. Before you begin, get medical approval.
2. Pregnancy is a time to maintain fitness, not strive for dramatic improvements.
3. Regular exercise, three to four times per week, is preferable to intermittent activity.
4. Drink plenty of cold water before, during and after exercise.
5. Stop if you feel any pain. This is a distress signal along with any other unusual feeling. Consult your doctor.
6. Always warm-up before you begin any form of exercise.
7. Exercise heart rate should not exceed 60-70% of your estimated maximum heart rate; not to exceed 140. That's 14 beats in a six-second check!
8. Breathing should be steady and rhythmic. Exhale when working the hardest and inhaling will take care of itself.
9. Modified static stretches should follow muscle contractions. These are sustained stretches, but not to the fullest muscle length.
10. Always cool down when finished. Walking slowly for five minutes is sufficient.