Safe Exercise During Early Pregnancy: A Guide for Expectant Mothers

Question
Hi, Helene
My name is Maria I am 20yrs of age and I have just recently have found out the Iam pregnant although I have not gone to a doctor yet for a follow up Im estimating thats I am at 1 to 1 1/2 months. I have been away from the gym for about 2 months now but when I did go, my usual workout is about 20-30 min. of running and 20 min on the stair climber and then weight training. Total time spent in the gym is 3 hours 4-5 days a week. Can i still continue with this routine now that im pregnant? Will this put too much stress on the baby? I have not done energy drinks in 6-8 months and I will not start to so thats not an issue with me.

Answer
Since your activity level is generally very high, you can continue moderate to strenuous workouts until about the 20th week of pregnancy. (You did not loose that much fitness from the 2 months that you didn't exercise.) From there on out, slowly taper down the intensity of your workouts.

Start doing core work now while your belly is not yet popped out, and building strength in you deepest abdominal muscle, your Transverse Abdominis or TvA. Strength in this muscle help to prevent many pregnancy complaints such as back pain and abdominal separation, and as it's your major "pushing" muscle, helps speed labor and delivery.

Of course, listen to your body, and don't do anything that feels wrong. When weight training during pregnancy, it's critically important to have great form, and use a neutral, stabilized spine. Consider a few session with a personal trainer if you need help in this area.

For more information on how to adapt exercise during pregnancy go to:
http://befitmom.com/aerobic_exercise.html
and
http://befitmom.com/strength_training.html