Gina: Keep the intensity, lose the impact

Unless you have particular medical concerns or need a specific exercise program during pregnancy, your doctor or midwife will likely tell you to “keep doing what you’re been doing, as long as it feels good.”

My first and second pregnancies were very different. During my first pregnancy, I was a cardio queen. I taught Zumba until I was about 36 weeks pregnant, did dance cardio at least once a week, and was walking and Stairclimbing to my heart’s delight. Strength training went by the wayside. While I’ve always enjoyed a good iron-pumping session, it didn’t feel as good as it used to. I stuck with super light weights, and it wasn’t a consistent part of my routine. Flash forward to my second pregnancy, and I found out at 13 weeks that I had placenta previa. This is where the placenta is low, so it can be covering the cervix (complete previa), or close to it, which is what mine was doing. Doctor’s advice: watch the impact exercise. So, I had to take time off from my favorite workout (Orangetheory) and spent more time in the yoga studio. As the placenta moved up during my pregnancy, I stayed with more low-impact options. My round ligaments were killing me, I had a heaviness in my hips, and became sore and uncomfortable easily. I guess that’s what happens when you’re growing an almost 11-lb turkey. 😉

(After a treadmill walk at 33 weeks pregnant)

While both of my pregnancies felt different, my body gave me the indictor that I needed to change up my routine. With my first pregnancy, I was like “Oh hey, this feels awesome” until it didn’t anymore. During my second, my doc made the call for me. I’ve also learned with many of my friends that there became a point where they knew they needed to change up their routine, whether they’re marathon runners, barre fanatics, boot camp fiends, or weightlifting lovers. While everyone and every body is different, you may find a point where you’re ready to dial down the impact of your workouts. It might not feel right, your doc may suggest it, or you may just be to that uncomfortable finish point where you’re like “get this baby OUT.”

Here are some ways to keep up the intensity of your exercise moves, while decreasing the impact on your joints:

-Keep one foot on the floor at all times. If you’d usually be squat jumping, instead try quick bodyweight squats. For jumping lunges, go for walking lunges, moving quickly and efficiently. If you’d be doing bounding burpees, walk forward instead of jumping, and walk back into plank instead of jumping. Whatever you’re doing, keep one foot on the floor to minimize impact.

-Experiment with height dynamics. From moving your body from a high spot to a lower spot, you will burn more calories. So even if you’re squatting instead of squat jumping, try adding some arms. Press your arms up overhead as you rise from your squat, and reach down towards the floor (as low as you safely/comfortably can) as you squat. One of my pregnant friends did a move I LOVED to increase her heart rate during push-ups: start on your knees and press your arms up overhead quickly 4 times (exhale during each press). Walk your hands out so you’re in a modified push-up (with knees on the floor) and do 4 push-ups. Walk your hands back until you’re on your knees with torso upright, and press overhead again.

-Walk instead of run. You can always add in gentle hills or power walk blitzes. Some of my running friends were able to run until delivery day, while others got to a point where they knew they needed to dial it down and walk. If you’re walking, you can still experiment with gentle inclines and power walking speed blitzes. Just make sure to keep strong posture and that you’re taking deep breaths.

-Try prenatal yoga. This is a wonderful and gentle prenatal workout option. Some of my tips for maintaining your yoga practice during pregnancy are here.

-Go for a swim. The extra buoyancy feels GREAT -it feels nice to be nearly weightless, especially when you’re used to waddling around all day haha- and you can get in a great cardio workout. If you’re going to try pool running, make sure to land with your entire foot and gently press your hips forward.

 

Did you change the impact of your workouts during pregnancy? Anything new you tried and loved?