Pregnancy and Fitness

There is an absurd amount of advice and information to take in when you first become pregnant (and not all of it is wanted). However, there is one piece of information you should really pay attention to: your weight gain. Here is the recommended pregnancy weight gain break down based on BMI (calculator here):

Underweight = < 18.5 (gain 28-40 lbs)
Normal = 18.5-24.9 (gain 25-35 lbs)
Overweight = 25-29.9 (gain 15-25 lbs)
Obesity = 30+ (gain 11-20 lbs)

You can read more here.

Prior to pregnancy, my BMI was 19.1 so my doctor has recommended the standard 25-35 lb weight gain. That may seem like a lot, especially considering your baby should only weigh around 7-8 lbs. So what accounts for the extra weight?

Here is the break down according to WebMD — you know, that site you use to check your symptoms and pretty much find out you have cancer every time ;)

• Baby: 8 lbs 
• Placenta: 2-3 lbs 
• Amniotic fluid: 2-3 lbs 
• Breast tissue: 2-3 lbs 
• Blood supply: 4 lbs 
• Stored fat for delivery and breastfeeding: 5-9 lbs 
• Larger uterus: 2-5 lbs 
• Total: 25-35 lbs

So really, only 5-9 of those pounds is extra fat; the rest of it is stuff you kinda need. Gaining too little or too much both have their draw backs. Your doctor should discuss and monitor your weight gain over the course of your pregnancy, so be sure to mention any concerns you may have. 

One way to manage weight gain during pregnancy (particularly if you are like me and want to eat all the food all the time) is exercise. Again, this is something you should discuss with your doctor. However, in general, you can continue any exercise routine you had prior to pregnancy. The only caveats I have run into so far are:

1. After 20 weeks you will no longer be able to work out on your back due to the potential to compress veins and limit blood flow to your baby.
2. You MUST be able to breathe! When running, make sure you can talk comfortably the entire time. If you are not breathing, the baby is not breathing. This also means if you are using weights or resistance bands, do not hold your breath at any point. Be sure to breathe the entire time.  

Be aware, this is my particular pregnancy. Everyone is different. I cannot stress enough discussing your exercise routine and questions with your doctor. 

I worked out quite a bit prior to pregnancy. Most of my work outs consisted of running, circuit training, and weight training. I've been advised to be careful when using weights. If you do not know proper form, you can hurt yourself and potentially your baby. I've also been told to not increase the weights I use. Also, you should avoid exercises that involve balance or expose you to possible traumas (think volleyball, cycling, etc). 

All that being said, here is an exercise routine I did today. It took about 30 minutes and is a combination of walking, running, and weight training. If you do not have a treadmill (and the weather is playing nice) you could just take the walking and running outdoors. 

Warm Up

5 minutes easy walking at 3.5 mph

Set 1 — Repeat 3X

1 minute run 6.5 mph

8 bicep curls 

8 dumbbell tricep extension 

8 military shoulder press 

Set 2 — Repeat 3X

1 minute run 7.5 mph

8 hammer curls 

8 tricep chair dips 

8 lateral raises 

Cool Down

5 minutes walking at 4.5 mph