Safe Exercise During Pregnancy: A Guide for Experienced Fitness Enthusiasts

Question
I am 15 weeks pregnant on my 3rd pregnancy.  I have worked out hard in my life and like a good work out.  However, I am out of shape and have been wanting to lose weight.  I know it is not safe to work out too hard pregnant but how hard is too hard?  How can I tell if I am hurting anything in my body?  I do have a pooch but it feels more like left over fat from before baby...  is it safe at all to try and slim up?  I do not feel as though I am really showing at all, it seems more like fat and not baby, totally different than the other 2 pregnancy's...  thank you

Answer
Since you are currently in less fit physical condition you can start with up to 30 minutes of moderate level of aerobic activities, like fitness walking, elliptical trainer, stair-stepper, stationary bike, treadmill, etc. on most days of the week.

If you can not exercise at a moderate level for 30 minutes without stopping or undue fatigue, then start with 15 minutes of continuous exercise and slowly add on a minute or two per workout until you are up to the 30 minute mark. If you find that 30 minutes of moderate level activity is easy for you to maintain, then it's OK for you to do more.

As to intensity, stay within a zone that you perceive as "somewhat difficult." Do not get to the point of panting, or where you can not speak normally as you exercise. During pregnancy, it's best to stay in the middle or your aerobic zone, rather than changing HR intensities as in circuit training.

Be aware that your placenta stops growing at 20 weeks and so its ability to transfer oxygen is capped. This represents the aerobic high point of your aerobic capacity during this pregnancy. From twenty weeks onward, all pregnant women should slowly taper down the intensity of their workouts.