Chris chats to PT George Cooper about exercising during and after pregnancy…
C: First of all, there’s a lot of conflicting advice it seems about exercising and pregnancy so can you tell us what’s safe? What’s not?
Let me start off by saying that if there have been complications with getting pregnant or if you have suffered any problems with a pregnancy before then it is best to consult your GP before partaking on any exercise routine, just to be on the safe side. Most good doctors will advise you to exercise within your normal limits and not to push to extreme exhaustion, which is something that we agree with at The Better Body Shop. However you might be surprised at just how much you can do.
Here are some rules I apply when training someone who is expecting;
1) Never work to extreme fatigue
2) Stay hydrated
3) Avoid over stretching during any movement
4) Avoid holding your breath during exercises
5) If you feel uncomfortable, or as if there is pressure on your abdomen during any exercise then stop.
C: Ok so can you dispel some of the false information out there about pregnancy, training and diet?
I think the first thing people like to think of when they are pregnant is that they are now able to “eat for two”. This is a myth. An average woman would need to eat approximately 2000 calories to maintain her current weight, depending on her age, weight and lifestyle.
The recommended increase for dietary intake when pregnant is only an extra 300 calories per day and this is only when you reach the second trimester (week 13). The best way to increase your dietary intake in this instance would be to increase the amount of green leafy vegetables (which will provide a necessary increase in iron and folic acid) and protein (in the form of lean meat or fish) you’re eating.
The second myth is that working with weights is dangerous. This is wrong. By lifting weights you will increase your strength and your muscle mass making your metabolic rate higher and your whole body more efficient at conveying energy where it’s needed. Technique, as always is key, so working with a PT is ideal. However lifting above your head is out and you’ll have to be careful of your changing centre of gravity that might throw your balance somewhat.
Getting back in shape can happen easily with help from a PT but the final myth to dispel is the super-lean Hollywood post birth. Ignore the celebrity pictures. It’s very likely they are getting help from surgeons in some instances, dangerous diets and exhaustive regimes are well documented amongst those whose income depends on them being very skinny. Not to mention a good dose of Photoshop to make everyone else feel insecure.
You can stay in shape, enjoy your new body and the amazing job it’s doing and get back to the shape you want after the birth with varied exercise, it’s not all gentle swimming and yoga.
C: Why continue to train during pregnancy? Aren’t women meant to be indulging and resting during that time, why not fix things afterwards?
Well it is important to rest when you are pregnant, but that doesn’t mean sitting on the sofa all day eating biscuits. Four to five hours a week doing moderate exercise will bring with it considerable benefits to mother and baby.
Here are just some benefits;
Exercise releases endorphins helping combat difficult hormonal mood swings (pregnancy isn’t always a time of joy!)
Getting strong helps you avoid pregnancy related strains and aches in the pelvis and back which can be really debilitating for some people.
It reduces the difficulty and length of time spent getting back to the old you after baby arrives.
It prepares you for the hardest job your body is ever going to do. You’ll be thankful for strength and stamina in the delivery room.
C: How can people find time with a new baby though? …and I know you’re speaking from experience at the moment.
Ok well, it’s important to remember that it’s recommended that you wait until you’ve had your 6 week check to begin exercise and you can discuss your plans with your doctor then. Time at home straight after birth is essential and you should exercise when you’re ready and not before.
Life with a new baby is pretty mad; you’re over tired and have little time to yourself. It’s actually for this reason that training can be really good. My girlfriend has found that being on maternity leave has meant she actually has time to train and it’s created a focus in the day for when cabin fever kicks in (entertaining a baby all day, no matter how cute, can be relentless). It gives structure to the day for mum and baby too and let’s you focus on yourself as an individual rather than a feeding and nappy changing machine.
Everyone loves babies at BBS its the perfect place to train; there are no mirrors, no ‘yummy-mummy’ competitive parenting, just varied and enjoyable training with people who ‘get’ what you’re trying to achieve.
George Cooper BA(hons) NSCA-CPT.
