Exercise during pregnancy.....

JenMarie8781
JenMarie8781 Posts: 377 Member
in Fitness and Exercise
I'm 5 months pregnant and I am looking for some good exercises to do that are not too high impact but burn a decent amount of calories. The other night I walked on the treadmill for 25 minutes and only burned 150 calories. I had to lower my speed because if I walk too fast, I start getting muscle cramps in my belly. But then when I walk slower, it seems like I'm not burning many calories. I also got a prenatal workout DVD and it was good the first couple of times I did it but now I'm kind of bored with it ... and it kills my back. I still want to exercise and stay active but I don't want to strain myself TOO much and I want to see a good calorie burn. I know it sounds silly but if I exercise and barely burn any calories, I feel like I'm doing it for nothing : /
I am actually hoping to get rid of my treadmill and get an elliptical machine in the next month or so but I'm not sure that we're doing that yet.

So.... any mamas out there with suggestions for some good exercises to do during pregnancy?

Replies

  • JenMarie8781
    JenMarie8781 Posts: 377 Member
    bump
  • JenMarie8781
    JenMarie8781 Posts: 377 Member
    bump
  • emilyc85
    emilyc85 Posts: 450 Member
    I cannot help you with this...
    I just know that I was told by my gyno that any workouts that I start doing now, before pregnancy, that I can continue them into my pregnancy and that includes running. Since my husband and I are looking to start a family later in the year, I have started working out to be fit to make the pregnancy easier. But She said you don't want to start any workouts during your pregnancy because it's not a great idea. Maybe a stability ball could aid in your work outs :)

    That is all I have, can you talk to your gyno to see if there is anything you can do, or if they have any suggestions? I would definitely turn to them for help :)
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    I've heard that you shouldn't start any new workouts while you're pregnant. Try talking to your ObGyn and see if he/she has some gentle workouts you can do. But at this point, just gentle exercise is good for you and the baby, and you shouldn't be so focused on calorie burn.
  • imthejenjen
    imthejenjen Posts: 265 Member
    I would definitely say to ask your obgyn. BUT, i do think walking is one of the BEST things you can do while pregnant. =) maybe pick up 2 or 3lb weights to do some arm exercises. maybe once it gets a little warmer, or if you have a heated pool, you can swim. Sorry I'm not much help... but i think the best most healthy thing you could do is ask your doc before you try anything out that people suggest on this site. and also, eat healthy!! Good luck and congrats on being a mama!
  • imthejenjen
    imthejenjen Posts: 265 Member
    by the way... I'm a "Jen Marie" also!! =)
  • billsica
    billsica Posts: 4,741 Member
    No, None till after, unless you already have been doing it pre-pregnancy.
  • links_slayer
    links_slayer Posts: 1,151 Member
    nothing too crazy....or the baby might fall out.
  • Ant_the_old_keith_lemon
    Ant_the_old_keith_lemon Posts: 272 Member
    we have a heavily pregnant woman who comes spinning.... she now sits at the back and is told not to push it at all, its not the winning its the taking part - i think its good
  • binknbaby
    binknbaby Posts: 207 Member
    (Midwifery student here...)

    The main thing is that you avoid exercises that are overly strenuous, have heavy bouncing or jumping, or involve the core abdominal muscles. DO NOT DO sit ups, crunches, plank, etc. as those can cause an abdominal rupture (tear in your abdominal muscles).

    Good things to do would be walking, swimming, hiking, yoga, prenatal exercise videos, gentle dancing (belly dancing is actually GREAT for preparing for labor!), elliptical, bicycling, tai chi, gentle aerobics (no bouncing/jumping)... things like that.

    Be sure to increase both your water and salt. Since your blood volume has increased, you need more of BOTH to keep everything balanced and to prevent pre-eclampsia. High-mineral sea salt is best (the more color the better). And eat lots of protein and healthy fat after you workout (ie nuts/nut butter, beef jerky, etc).

    Always check with your OB or midwife to find out weight-lifting restrictions, or specific movements to avoid, depending out your particular needs/abilities/condition.
  • Amber1070
    Amber1070 Posts: 106 Member
    Some good tips as we're looking to start a family this year.
  • marshmallow8978
    marshmallow8978 Posts: 57 Member
    I had my baby in September, but while I was pregnant I would work out on our elliptical or do a DVD that I bought- either Summer Sanders or Walk away the pounds (it was 100 degrees outside!) nothing too strenuous. I think that it is recommended to not start a strenuous workout program while pregnant, just keep up with what you were doing (with modifications when needed), but walking is fine.
  • JenMarie8781
    JenMarie8781 Posts: 377 Member
    by the way... I'm a "Jen Marie" also!! =)

    I saw your screen name and it made me laugh because my mom used to call me Jen Jen when I was younger. lol
  • JenMarie8781
    JenMarie8781 Posts: 377 Member
    bump
  • squeakyfish
    squeakyfish Posts: 109 Member
    I did spinning until 5 months, after that, I stuck with walking and yoga. I did both right up until a week before I delivered. I would highly recommend yoga. I had to do a regular class (there were no prenatal classes where I lived) but I modified for pregnancy. I think it really helped me stay mostly pain-free throughout my pregnancy.

    edited to add: it's not about burning calories, it's about being in the best shape you are capable of being (within reason) during your pregnancy to ensure a healthy baby and a healthy, easy birth.
  • jehavin
    jehavin Posts: 316 Member
    Biking---especially a recumbent! Stay around 10-12 mph and keep your heartrate around 140, but you'll get a nice stretch, some resistance training and it is a nice low-impact (sometimes walking with an off-center balance can cause ankle or knee injuries/sprains) workout.
    You and I are similar; I am 25 weeks pregnant with my 5th child and this pregnancy has been my fittest ever, although it stemmed from getting in shape after my last baby (who is now 16 months old!). When I was pregnant with #4, I got a nordictrack on craigslist and would just lightly pedal for 20-30 minutes three times a week while watching tv.
    With #5, my goal has been to bike for 30-45 min three times a week and lift weights twice a week (I do lat pulldowns, seated rows and inclined bench presses). I also try to get a good yoga workout in there twice a week, too, at nighttime, but that feels more like a nice stretch than actual exercise. Some weeks I hit that goal, some weeks I miss a workout or two, but I figure having a routine and goals is still leaps and bounds ahead of my first 3 pregnancies where I considered unwrapping a Taco Bell burrito to be a workout ;). I gained 35-40lbs with each of those---I gained 20 with my last pregnancy and only 9lbs so far with this one.
    Go for it. Hit the gym once. Wait a couple more days, go again. Log it on MFP and feel proud! Hopefully starting a new fitness routine will help you establish healthy habits for now, later and long down the road with other pregnancies!
  • jehavin
    jehavin Posts: 316 Member
    P.S. This is the video I watch to do my yoga twice a week. It's a fabulous stretch and the dozen or so pushups you do along the way isn't bad for your arms/shoulders, too! http://www.youtube.com/watch?v=OWg1W6IELtQ
  • imthejenjen
    imthejenjen Posts: 265 Member
    by the way... I'm a "Jen Marie" also!! =)

    I saw your screen name and it made me laugh because my mom used to call me Jen Jen when I was younger. lol

    awww.. ;] my mom still does! lol
  • catfulford
    catfulford Posts: 62 Member
    bump
  • pamelak5
    pamelak5 Posts: 327 Member
    What is your motivation for burning extra calories? Are you putting on too much weight? In that case, you need to modify your diet. Stay as active as you can, but now is not the time to start worrying about caloric burn. Fitness is not simply about the calorie burn; the best exercise is the one that you can stick to. (I know when I was pregnant I had the same problems if I walked too fast for too long).
  • pamelak5
    pamelak5 Posts: 327 Member
    (Midwifery student here...)

    The main thing is that you avoid exercises that are overly strenuous, have heavy bouncing or jumping, or involve the core abdominal muscles. DO NOT DO sit ups, crunches, plank, etc. as those can cause an abdominal rupture (tear in your abdominal muscles).

    Good things to do would be walking, swimming, hiking, yoga, prenatal exercise videos, gentle dancing (belly dancing is actually GREAT for preparing for labor!), elliptical, bicycling, tai chi, gentle aerobics (no bouncing/jumping)... things like that.

    Be sure to increase both your water and salt. Since your blood volume has increased, you need more of BOTH to keep everything balanced and to prevent pre-eclampsia. High-mineral sea salt is best (the more color the better). And eat lots of protein and healthy fat after you workout (ie nuts/nut butter, beef jerky, etc).

    Always check with your OB or midwife to find out weight-lifting restrictions, or specific movements to avoid, depending out your particular needs/abilities/condition.

    The "no ab exercises during pregnancy" thing is a myth. It's actually really important to keep a strong core during pregnancy, to prevent back pain during pregnancy and to aid in delivery and recovery. Honestly, if you're going to do ONE THING it probably should be core work! Of course, lying on your back after the first trimester may not be advisable, but planks continue to be a great option.

    Here are a couple sources 0
    http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact
    http://www.babycenter.com/406_is-it-safe-to-do-sit-ups-or-abdominal-crunches-during-pregna_1246888.bc
  • ttippie2000
    ttippie2000 Posts: 412 Member
    I would not take the advice of anybody who is not a qualified clinician that is up on the latest evidence-based and peer reviewed information on the subject. I suggest you ask your OBGyn.

    I can share with you my wife's experience (she's a nurse BTW and did some research along the same lines). At the time (12 years ago) the conventional wisdom from the American Academy of Pediatrics was that you should slow down once your heart rate gets to a certain point, (I think 70% of MaxHR) which for her was 135 beats per minute. The concern was that a very high heart rate could interfere with the flow of blood across the placental barrier. There is some newer research that calls the 70% rule into question. I can't speak to it in detail but I understand that they looked at the training and experience of a group of women who were running and doing triathlon training and found no adverse effects.

    My wife, a world class power lifter, remained active during her pregnancy by doing circuit training and cycling. She wore a heart rate monitor and slowed or stopped when it started beeping at the 135 BPM threshold. In fact she was doing squats while she was 8 months pregnant with our twins, and that impressed even the most stalwart of meatheads in the gym.

    In any event, I would treat anything you read on the Internet with a grain of salt and seek out the advice of a qualified, licensed OBGyn who is up to date on the subject.
  • pamelak5
    pamelak5 Posts: 327 Member
    I would not take the advice of anybody who is not a qualified clinician that is up on the latest evidence-based and peer reviewed information on the subject. I suggest you ask your OBGyn.

    I can share with you my wife's experience (she's a nurse BTW and did some research along the same lines). At the time (12 years ago) the conventional wisdom from the American Academy of Pediatrics was that you should slow down once your heart rate gets to a certain point, (I think 70% of MaxHR) which for her was 135 beats per minute. The concern was that a very high heart rate could interfere with the flow of blood across the placental barrier. There is some newer research that calls the 70% rule into question. I can't speak to it in detail but I understand that they looked at the training and experience of a group of women who were running and doing triathlon training and found no adverse effects.

    My wife, a world class power lifter, remained active during her pregnancy by doing circuit training and cycling. She wore a heart rate monitor and slowed or stopped when it started beeping at the 135 BPM threshold. In fact she was doing squats while she was 8 months pregnant with our twins, and that impressed even the most stalwart of meatheads in the gym.

    In any event, I would treat anything you read on the Internet with a grain of salt and seek out the advice of a qualified, licensed OBGyn who is up to date on the subject.

    FACOG no longer subscribes to the 140 bpm limitation (this change happened after your wife was pregnant). You're supposed to go by how you feel - and if you feel faint at 130, that's too high, and if you feel fine at 160, that is just fine. But there are certainly old wives' tales that are patently untrue in the vast, vast majority of pregnancies - silly guidelines like "don't lift your arms above your head", "no ab work" or,"don't lift anything heavier than a gallon of milk."

    Regardless, I agree with the poster above - these are questions for your OBGYN who can make recommendations based on your specific situation.
  • astronomicals
    astronomicals Posts: 1,537 Member
    I really dislike the idea of someone trying to burn calories while pregnant. With the amount of women who undereat and overexercise, NO!. You're asking for a miscarraige if you're anything like probably more than half of women who attempt to exercise and diet. Seriously, you need to do a lot of research and talk to doctors and be realistic with your goals. This isnt a laughing matter.


    You should probably be doing some kind of light strength training and light cardio, but absolutely not attempting to manage your weight. Hell, I'm pro choice, but, don't do in the one ya want to keep.
  • pamelak5
    pamelak5 Posts: 327 Member
    I really dislike the idea of someone trying to burn calories while pregnant. With the amount of women who undereat and overexercise, NO!. You're asking for a miscarraige if you're anything like probably more than half of women who attempt to exercise and diet. Seriously, you need to do a lot of research and talk to doctors and be realistic with your goals. This isnt a laughing matter.


    You should probably be doing some kind of light strength training and light cardio, but absolutely not attempting to manage your weight. Hell, I'm pro choice, but, don't do in the one ya want to keep.

    While I agree that weight loss shouldn't be a goal while pregnant, I want to state for the record that exercise does not cause miscarriages. In fact, regular exercise in pregnancy reduces the chance of miscarriage. As I was pretty active before pregnant, my doctors told me I could (and should) continue running, plyometrics, core work, heavy lifting as long as it was comfortable. (If I didn't do those things before, that would be a different story). And, it seems that most pregnant women are likely to gain too much, which causes gestational diabetes and a whole host of other problems.. I agree that you should check in with your doctor periodically to monitor weight gain and sometimes, that plan will include counting calories.
  • BeFitMom
    BeFitMom Posts: 17
    During pregnancy, the fetus and placenta uses glocogen (stored carbohydrates) as fuel, and mom's metabolism switches to stored fat for energy. Because of this duel system, it is safe for over weight and obese women to moderately restrict calories to prevent excessive weight gain during pregnancy.
    As to exercise, both mom and baby receive numerous, outstanding health benefits from regular, moderate level, cardiovascular exercise during pregnancy.
    NO studies show a correlation between moderate exercise or moderate calorie restriction during pregnancy.
    Helene Byrne, BeFit-Mom
  • rekki83
    rekki83 Posts: 6
    There are plenty of exercises you can do while pregnant. Make sure to get the clearance from your care provider first. As long as you are not high risk you can exercise.

    You only need an additional 400 calories per day to nourish a growing baby. Most people think when they are pregnant, now is the time to eat whatever and whenever and blame it on pregnancy so kudos to you for staying in shape, you'll also find that labor is easier too and getting into shape after will also come easier.

    To those who don't agree with exercise during pregnancy, small baby, the baby might fall out, whatever...Not true. My last pregnancy was 42 1/2 weeks. My son came late but was a healthy 9lb 7oz boy at 22 inches long. :-D

    Swimming is great, the water supports your belly and it's also relaxing and fun

    Jogging

    Walking

    Squats - They also open up the pelvic area and make for an easier delivery

    Lunges

    You can do light weights for toning your arms, nothing heavy, maybe 3-4lbs each hand should be more than enough.

    Yoga - some places offer prenatal yoga classes

    I would not recommend situps. Be safe, drink plenty of water and don't over exert yourself. Have fun :-)

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