07/27/2024
As someone who believes strongly in staying physically active, it was crucial for me to maintain that lifestyle throughout my pregnancy. I set high expectations for myself, but my first trimester quickly humbled me.
During those early months, morning sickness, food aversions, and fatigue made motivation a real challenge. I managed to go for short walks, but that was about it. By week 12, however, I began to feel more energetic, hungry, and motivated.
At that point, my body had adapted remarkably for the growing baby, which shifted how I approached physical training and mentally dealt with the physical changes I saw in my body.
Here are some key adjustments I’ve made to keep my workouts safe and effective:
1. Focus on Volume Over Intensity: My complex movements are focused on volume over intensity, meaning more reps/sets over weight lifted. For birth preparation and post-partum, I am focused on endurance and recovery. As well, given that joints are more lax during pregnancy, this may decrease joint related stress and reduce the prospect of injury. Therefore, I continue to challenge myself but not to the point of absolute muscular fatigue. My parameters are 8-15 reps with 3 sets at 70% 1RM. Although I am not focused on building strength, I continue to add 1-2lbs each week (when feeling well) to progress.
2. Avoid the Valsalva Maneuver: I avoid the Valsalva Maneuver. It is recommended to avoid this manoeuvre as it can significantly change blood pressure and may disrupt blood flow to the uterus and fetus. It can also increase intrabdominal pressure which puts undue force on the pelvic floor and abdominal muscles. Instead I focus on controlled breathing while being mindful of core stabilization.
3. Prioritize Pull Movements: I do twice as many pull exercises (e.g., rows) as push exercises. Pull movements train the upper back muscles which coincide with posture. With my growing belly also comes a change in centre of gravity, which can alter posture and cause back pain. Postural endurance supports overall stability and balance, reduces pain in the neck and back, and most importantly will support daily functional tasks when baby arrives.
4. Emphasize Pelvic and Core Strength: Pelvic stabilization, core strength, and pelvic floor strength are extremely important for pregnancy, birth, and post-partum recovery. My program includes functional core movements and deep core activation. I am extremely mindful of what is happening in my core through each movement and in my daily activity. Diastasis Recti is a common condition that pregnancy women experience which is separation of the Re**us Abdominus. There is no consensus on what specific exercises may prevent the development of DR but it is believed that exercises that activate the transverse abdominal may be helpful. Avoiding crunches, sit-ups, and leg raises is recommended.
5. Take Adequate Breaks and Stay Hydrated: I allow myself a 1-2 min break between sets for complete recovery of heart rate, and I ensure to stay cool and hydrated. Pregnant women are more prone to dehydration as water is critical for healthy growth and development of the baby. Physiological changes such as a 50% increase in blood volume increases risk of dehydration.
* Most importantly, I listen to my body. I acknowledge when it is time for a rest day or modify with a lighter training day. I am thankful for everything that my body is able to do for me and my growing baby boy. I’ve embraced my body for the changes that have come along with pregnancy and I have truly learned to love them.
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I am continuing to work on my pre and post-natal Canadian Society of Exercise Physiology (CSEP) certification. With learned knowledge and lived experience, I plan to support pregnant and post-partum clients and eventually teach classes.
If you’re pregnant or recently gave birth and have questions about exercise, feel free to reach out. I’d love to help you navigate this journey!
