Prenatal Fitness: Truths, Myths & My Experience…So Far!
Maryanne Smith
I received my pre and post-natal fitness training after the birth of my first child. So for this pregnancy, I am excited to put into practice what I’ve learned about prenatal fitness.
As a fitness professional and mother-to-be, I’ve seen many raised eyebrows and confused looks as I’ve maintained my workouts and teaching schedule. After speaking to several expectant moms and visiting a few pregnancy websites, I’ve been surprised by the lack of information regarding prenatal exercise. There seems to be many conflicting recommendations that I would like to clear up for you.
You shouldn’t workout during pregnancy if you were not previously engaged in an exercise program prior to becoming pregnant. MYTH.
- ACSM (American College of Sports Medicine) states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy.
- If you have not exercised prior to becoming pregnant, start slow and build up gradually.
- Consistency is most important.
Exercise may prevent gestational diabetes. TRUE.
- Exercise has an insulin like effect on the muscles causing blood sugar levels to drop.
- 3-5% of pregnant women will get Gestational Diabetes.
- REGULAR exercise is one of the most important factors in prevention!
- Small meals, including protein, reduce sugars.
You should cut back exercise in the last trimester. MYTH.
- You might cut down the intensity, but you should remain consistent.
- It’s important to continue at a similar RPE (rate of perceived exertion…see below) throughout the pregnancy.
Pregnant women should not exercise more than three times per week. MYTH.
- ACOG (American Congress of Obstetricians and Gynecologists) recommends 30 minutes or more of moderate exercise daily, with doctor approval.
- ACSM recommends 5 or more days per week.
You must keep your heart rate under 140 bpm. MYTH.
- This is not a recommendation in the current ACOG guidelines.
- This was an old recommendation and was removed as a guideline in 1994.
- Use RPE / Modified Borg Scale. If you are exercising on a scale of 0-10 with 0 being that you are asleep and 10 being that you are going into cardiac arrest, you should try not to go above a 7 while pregnant. As in postnatal exercise, each mother’s individual 7 effort will look unique. It depends on a myriad of factors including the stage of your pregnancy and your level of fitness pre-pregnancy.
- ACOG recommends mild to moderate workout.
You can participate in any sports while pregnant that you participated in before pregnancy. TRUE with a few exceptions.
- You can continue to participate in past sports if you listen to your body.
- Avoid contact sports.
- Avoid exercises with risk of falling.
Kegels are not necessary if you are going to have a Cesarean. MYTH.
- Most pelvic floor damage is caused during pregnancy.
- Cesarean patients still complain of urinary incontinence.
Absolute Contradictions to Exercise During Pregnancy
- Significant heart disease
- Restrictive lung disease
- Incompetent cervix
- Multiple gestation at risk of premature labor
- Persistent second or third trimester bleeding
- Placenta previa after 28 weeks of gestation
- Premature labor during current pregnancy
- Ruptured membranes
- Preeclampsia/pregnancy induced hypertension
Warning Signs to Stop Exercise During Pregnancy
- Bleeding
- Dyspnea (labored respiration) prior to exertion
- Premature labor
- Dizziness
- Severe abdominal pain
- Feeling unusually tired
- Headache
- Chest pain
- Muscle weakness
- Calf pain or swelling
- Decreased fetal movement
- Amniotic fluid leakage
My personal experience with exercise during this pregnancy has been very positive. I included the “….so far” caveat in the blog title because I am only about half-way through my pregnancy. I can honestly say that even during the depths of my morning sickness misery, a workout has ALWAYS made me feel better. Seriously! Even if I felt like death and was having trouble keeping down water, I felt less nausea and lethargy during my day if I would get a workout in. There are many days when I definitely feel like I don’t have the energy to work out, but once I get started I have never regretted it. I have definitely gained weight at a slower rate than my first pregnancy and I haven’t had many of the aches and pains that I remember from before.
What I have learned from my previous pregnancy is that staying in shape and healthy nutrition is VITAL to a complication-free delivery and easy recovery (neither of which I was blessed with the first go ’round). Three years ago when I was pregnant I definitely was “eating for two.” While I was very active before becoming pregnant, exhaustion, a busy teaching schedule, and stress led me to over-eating and inactivity while pregnant. I gained DOUBLE the recommended 25-30lbs of prenatal weight gain. I had a BIG baby. I experienced a grueling 30+ hour labor that eventually ended in a C-section. I had a difficult recovery and experienced mild postpartum depression, trouble with breast-feeding, and difficulty getting the pregnancy weight off. It’s amazing that I ever decided to get pregnant again!
Now I am armed with the knowledge that exercise and good nutrition are the keys to a healthy pregnancy and easier delivery. Childbirth is HARD, physical work! The early weeks with a new baby are no piece of cake either with sleep deprivation, lugging around a heavy infant carrier, feeding sessions, and delivery recovery. These experiences can be compared to running a marathon. Would you ever set off to run a marathon after laying on the couch eating girl scout cookies for nine months? No! You would train for it to set yourself up for success. That is my strategy for this pregnancy, setting myself up for success by keeping my body and mind in good condition for the big race that is to come in July 2012: welcoming baby #2 into our family!
More about Maryanne Smith
Maryanne Smith is a certified personal trainer who is also nationally certified in pre and post-natal fitness. She is the franchise owner and instructor of Ruston Stroller Strides and Fit4Baby. She also teaches 5K training classes through Ruston Parks and Recreation, indoor cycling at Louisiana Tech’s Lambright Intramural Sports Complex, and Body Back which is an eight-week nutrition and fitness program for women. Check out her blog at www.fitmomsruston.blogspot.com for more information.
Top 10 Pregnancy Tips
Tip #4 - Catching some Zzz's
Tip #4 - Catching some Zzz's
During your pregnancy you may find yourself bombarded with advice. Everyone from your doctor to the stranger at the grocery store offers their version of “should” and “shouldn’t do’s”.
To cut down on the confusion, we’ve made this list for you. Since we know a thing or two about pregnancy (3 Seasons team members are expecting) and wellness (I mean c’mon, it’s what we do!), we have put the two together to bring you our Top 10 Pregnancy Tips.
10 Reflexology
During pregnancy, a woman’s body goes through series of hormonal changes which can cause her to feel nauseous. This nausea can last until week 16 of pregnancy – or sometimes even longer. Facial and Foot Reflexology is a form of therapy which helps accommodate the body’s changing state during pregnancy by using pressure point therapy. Seasons is one of the only clinics in Louisiana to offer Facial Reflexology.
9 Prenatal Massage
Taking time for yourself during pregnancy can be very important to your physical and emotional state. The soothing essence of massage allows expectant mothers to feel serene, healthy, and comforted while helping to relieve common ailments of pregnancy.
8 B-12 + Folic Acid Sprayology
Sprayology makes homeopathic products that provide therapeutic benefits – symptom relief, metabolic support, immune system maintenance, and detoxification – through a spray. A spray? Yes, how cool is that?! Even with the memory fog that can come with some pregnancy, you can still remember to spray your vitamins!
7 FIT4BABY Prenatal Fitness Class
Pregnancy is the perfect time to commit to you and your baby’s health! Fit4Baby is a prenatal fitness program created to safely and effectively teach women in any stage of their pregnancy to exercise. Instructor and Ruston mom, Maryanne Smith, is nationally certified in pre- and post-natal fitness. Classes include warm-up, strength training, cardio, stretching, and balance exercises and are held at 6pm each Monday in the Resource Room of Seasons – The Spa. For more information about classes, click here.
6 DHA Prenatal Vitamins
Prenatal vitamins are specially formulated multivitamins that make up for nutritional deficiencies in the mother’s diet. It is very important to take your vitamins daily to make sure your baby is getting the vitamins he or she needs. Our advice: buy the best quality prenatal vitamins, avoid nausea by taking them with a little food, and don’t let anyone talk you into taking Flintstone vitamins instead of prenatal vitamins! Your body doesn’t need the added sugar!
5 Guinot Stretch Mark Cream
Let’s face it, stretch marks are not pretty. Whether you are trying to avoid them or trying to minimize the look of the ones you already have, we have found the product for you! The rich, non-oily formula penetrates rapidly to nourish and repair skin. Skin’s elasticity and firmness is reinforced as support tissues are repaired and protected. You don’t have to go all the way to Europe to get this fabulous product, Guinot’s Stretch Mark Cream (or Crème Spécifique Vergetures as they say in France) is available at Seasons – The Spa.
4 Sleep
It is common to be tired during pregnancy so don’t feel guilty for sleeping more than normal. Sufficient sleep is an essential element for healthy fetal development and the well-being of expectant mothers. So sleep in and take your naps – this is one of the ‘pregnancy perks’!
3 Stay Hydrated
The American Pregnancy Association states that water during pregnancy is important to help increase blood volume and to assist in removing waste from the body. Dehydration can lead to miscarriage, preterm labor, constipation and fatigue. The recommended daily amount of water intake is a minimum of 64 oz. Drink, drink, drink!
2 Aromatherapy Facial
With all the joy of pregnancy comes some things that are, well, not so pleasant. Be sure to pamper yourself during pregnancy. You deserve it! The Aromatic Facial at Seasons The Spa is an all natural facial using essential oils and plant extracts. This “green facial” provides the “glow” without the chemicals that your body doesn’t need during this important time.
1 Nutritional Planning for Expectant Mothers
Pregnancy is a key time to nourish you and your baby’s body. Make sure you are giving your baby everything he or she needs by receiving personalized nutritional counseling. Registered Dietitian Valerie Costanza can help create a balanced diet that will benefit you and your baby during pregnancy. As a new mother, Valerie has lots of good information about getting the best nutrients into your diet while not giving up the stuff you crave. (She also posts monthly nutritional tips and recipes on our blog under ‘Nibble On This‘.)
Dr. Goodyear and the entire Seasons Team are here to assist you in your journey to wellness – whether you are a mom-to-be or just want to feel better. If you have any questions or would like to schedule an appointment, please call us! Seasons Wellness Clinic 318.255.3223 or Seasons – The Spa at 318.255.1155.
Fit4Baby Prenatal Classes at Seasons
Pregnancy is the perfect time to commit to you and your baby’s health! Stroller Strides and Seasons have teamed up to offer Fit4Baby. Fit4Baby is a prenatal fitness program created to safely and effectively teach women in any stage of their pregnancy to exercise.
Instructor and Ruston mom, Maryanne Smith, is nationally certified in pre- and post-natal fitness. Classes include warm-up, strength training, cardio, stretching, and balance exercises.
- 1 class = $10
- 12 classes = $100
- Fit4Baby Package: 6 Fit4Baby Classes, 60 minute Prenatal Massage, B-12/Folic Acid Sprayology = $145
- Fit4Baby Plus Package: 6 Fit4Baby Classes, 60 minute Prenatal Massage, B-12/Folic Acid Sprayology, Guinot Stretch Mark Cream = $219
Fit4Baby classes are held in the Resource Room of Seasons – The Spa in Ruston located at 1809 Northpointe Lane, Suite 202. Classes are held every Monday beginning January 3, 2011. Space is limited. Participants should call 318-255-1155 to reserve a spot for each class.
FIT4BABY Pregnancy Fitness Classes Offered at Seasons
Pregnancy is a time of beauty and wonder. It can also be a time of discomfort and trial. Keeping your body strong and fit can make pregnancy more enjoyable and can speed your labor, delivery, and recovery. Exercise is an important component to your pregnancy, as well as your strength as a new mom. Keeping fit will help you avoid conditions like constipation, gestational diabetes, back pain, cramps, morning sickness, excessive weight gain, and swelling.
Pregnancy is the perfect time to commit to you and your baby’s health! Stroller Strides and Seasons have teamed up to offer Fit4Baby. Fit4Baby is a prenatal fitness program created to safely and effectively teach women in any stage of their pregnancy to exercise. Instructor and Ruston mom, Maryanne Smith, is nationally certified in pre and post-natal fitness. Classes include warm-up, strength training, cardio, stretching, and balance exercises.
Fit4Baby package ($179) includes:
- A relaxing, 60 minute pre-natal massage
- Sprayology B-12 + Folic Acid spray
- 6 Fit4Baby sessions
Fit4Baby Plus package ($239) includes:
- A relaxing, 60 minute pre-natal massage
- Sprayology B-12 + Folic Acid spray
- Creme Specifique Vergetures Stretch Mark Cream by Guinot
- 6 Fit4Baby sessions
Fit4Baby classes will be held in the Resource Room of Seasons – The Spa in Ruston. Classes will be held each Monday starting October 18th from 6pm-7:15pm. Space is limited, please reserve your spot today! To register for Fit4Baby, please contact Seasons – The Spa at 318.255.1155.
Naturally Monitor Fertility Using CycleBeads
Looking for a more natural way to plan or prevent pregnancy? CycleBeads are a color-coded string of beads that represent a woman’s menstrual cycle. Each bead represents a day of your cycle and the color helps you to determine which day pregnancy is likely to occur.
How CycleBeads work:
Move the black marker over the color-coded bead that represents fertile and low fertility days. Each day move the ring one bead forward in the direction of the arrow located on the clasp. If the ring is on a colored bead, there is a low likelihood of pregnancy and if on the white bead the probability of conceiving is high.
This inexpensive method is easy to use and most importantly more than 95% effective when used correctly. CycleBeads is the most natural way to identify potentially fertile days. No medications, no side effects!
Seasons strives to keep you informed and educated on the issues that concern you. We are happy to offer our patients CycleBeads as a more natural approach to monitoring fertility.
To purchase CycleBeads or for more information, please contact Seasons Wellness Clinic, Ruston, LA. 318-255-3223.
I am late for my period. Am I pregnant?
I often tell you to call your doctor without hesitation. And you should. We’re here to help. We’re happy to help.
However, you don’t need you doctor to tell if you are pregnant!
If your period is late, wait one full week after the time you expect your period to start, then check with any over-the-counter urine pregnancy test.
If your test is positive, call your doctor to set an appointment.
And congratulations!
Help! I missed my birth control pill!
What should you do? First, of all, don’t beat yourself up about it. If and when you miss a pill, follow this simple chart.
One missed pill: take missed pill as soon as possible and take next pill at usual time.
Two missed pills during first two weeks: take two pills as soon as possible, then two pills the next day, then return to normal schedule with additional barrier contraceptive for the remainder of the month.
Three missed pills in the first two weeks: immediately start a new pack (without a pill-free interval) and use back up for 7 days.
Two missed pills in third week: immediately start a new pack (without a pill free interval) and use back up for 7 days.
Many couples use regular back up methods to be safe.
