October 2015 Moms
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Working out

Hi ladies.
Wondering about working out. I do Jillian michaels videos and I'm wondering about all the core and ab work. Is that okay?

Re: Working out

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    I've heard that early on its a-ok to do core work, and in fact, having a strong core will help ease back pain and aid in delivery, etc.! I think once you have a sizable bump you might want to stay away from core work that involves a lot of crunching or twisting, as you might squish babe, but that you can continue exercises like planks, etc.
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    First tri only from what i have heard. I would ask your dr!
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    Not entirely familiar with her workout but I do know you want to avoid laying flat on your back after the first trimester. In general, anything you were doing before you got pregnant is ok to continue on but I would ask your doctor for specifics!
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    Core work is good but crunches/situps can cause separation of the abdominal muscles so plank work and the like is a safer bet.
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    I don't want to start a new discussion as this already relates to this one. But would it be ok to start doing moderate exercise? I know I need to confirm with my doctor but I'd like to know your opinions. I go in phases where I'll be really good at working out for 6 months solid and then will drift into a potato phase for a few months. Pathetic I know, but now I'm really dying to get back into a routine. Plus, I think it would really help increase my energy level and quality of sleep. Think it would be safe? 
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    Ask your doctor cause everyone is different, but here's the general research: Generally, anything you've already been doing is safe to continue. If you're inactive and want to start exercising, walking is a super safe bet. Swimming is good, and feels great later on when your bump is getting heavy and you get in the water and it's weightless. Prenatal yoga is great and has mental benefits as well as physical. Listen to your body, and if you get really out of breath or start overheating take a break.

    Don't do anything too far out of your comfort zone. Pregnancy hormones loosen up your connective tissues, and you're more prone to injury if you do movements incorrectly.

    Somewhere in 2nd tri, you need to scale back on ab stuff. And you want to avoid anything flat on your back or any inverted positions (where your butt is above your head). But your body will let you know that. Trust me, after a certain point, it does not feel good to be in certain positions.

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    I had the same questions but specifically on how safe is it to work out at my usual intensity. I was doing some research and stumbled on this page which lists the "Borg Scale of Perceived Exertion". It's basically a point scale and it states that you should target your exercise to be in the range between 12 and 14 (somewhat hard steady pace). Scroll down near the bottom of the page and you'll find the scale. However, as with what others have said, I would still check with your doctor as every body is different, but I found that this scale was very helpful for me to visualize how hard is "too hard" for a pregnant body :)

     

    https://www.babycenter.ca/a758/pregnancy-exercise-guide

     

        

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    Thanks for your replies ladies!
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    With regards to intensity my dr said for me to get a HR monitor bc I run hard so often (not lately with the nausea sadly!) And my HR would get high (like above 170) . He said to keep it in the 140s which is a struggle for me but want to follow dr orders!
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    @babymazzei, obviously talk to you doctor, to make sure you're ok to exercise, then check out Moms into Fitness prenatal workout DVDs. The workouts are brief (15-16 minutes) and not super-strenuous. This is what I'm doing, along with walking.

    Finding out I was pregnant again was kind of a wake-up call that I needed to start regular exercise (along with healthy eating), so I can avoid gaining 60 lbs and significantly decreasing my fitness level like I did when I was pregnant with my son.

    I think beginning moderate workouts during pregnancy will make it easier to get back in shape after baby comes.

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    Core work is good but crunches/situps can cause separation of the abdominal muscles so plank work and the like is a safer bet.

    This, except I've heard that planks will also cause that separation. Finding "tummy safe" workouts that work on bringing your abdominal muscles together rather than putting pressure on them (like crunches do) is probably a better option, especially during pregnancy. There are gentle, but effective exercises that you can do all through your pregnancy that will strengthen your core without damaging it. :)
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    @MamaOwl15 Awesome! Thanks so much! I didn't even think about searching for something like that. And I totally feel the same way. I just want to make it easier for me in the long run to keep up with exercising and avoid putting on the weight that I don't need to. 
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