LALAFIT
  • HOME
  • ABOUT lauren.
  • BLOG
  • FREE DOWNLOAD
  • NUTRITION + HEALTH
    • COFFEE OVER CARDIO
    • Gourmet Cookbook
    • Thorne Supplements
  • PROGRAMS
  • INQUIRE HERE

LALAFIT

  • HOME
  • ABOUT lauren.
  • BLOG
  • FREE DOWNLOAD
  • NUTRITION + HEALTH
    • COFFEE OVER CARDIO
    • Gourmet Cookbook
    • Thorne Supplements
  • PROGRAMS
  • INQUIRE HERE
0
Category:

Pregnancy

12 Safe + Healthy Tips for the MOM to Be

12 Safe + Healthy Tips for the MOM to Be

written by Lauren Elizabeth

I am at an age where friends and family are pregnant! Such an awesome time, do not worry, my time will come. 😀 So I decided to write this blog post to help all of you understand the benefits, precautions, & adaptations to take while pregnant. But first and foremost, ALWAYS CONSULT WITH YOUR PHYSICIAN before beginning an exercise program! I always require my clients to have a waiver/release for exercise from their physician before I train them. 

1. Talk with your health care provider, and keep in contact during pregnancy to monitor symptoms.

2. Tell your family & friends, their support can be very beneficial. Also, having a training buddy makes exercise much more enjoyable.

3. Listen to your body! The phrase “no pain, no gain” DOES NOT APPLY to pregnancy. Do NOT be stubborn like myself and push through anything. Remember you have a little one inside you that needs protection.

4. Wear comfortable clothing! Use as excuse to go shopping  I will look for any excuse to get new workout gear. Ask my husband! Main reason I founded GymBelles Couture 

5. Be flexible. Be prepared to have to change up your workout routine or stop temporarily.

6. Avoid anaerobic pace (breathless), don’t want to restrict or have too high intensity to take away from the baby. See types of exercises below.

7. Exercise in your comfort range. Do not exercise to exhaustion or fatigue.

8. Avoid overheating and dehydration. Drink plenty of fluids before, during, and after exercise.

9. Minimize risks to ligaments &  joints. Warm-up & cool-down properly before exercise. Approx 5 minutes at a brisk walking pace.

10. Maintaining a healthy weight and seeing a gradual increase is a good sign you are eating enough. Increase caloric intake approximately 300+kcals.

11. Exercise about 20-45min, 3-5x/week in a cardiac zone determined by your fitness level. Sedentary-low: 30-40% maxHR for 10-20min (get permission from doctor); Moderate activity level-50-60% max HR 20-45min.

12. Healthy mom=healthy baby! 

SEE CHART BELOW for specific recommendations.

Types of Exercise

  • Swimming/Water Aerobics
  • Running (1-2 trimester, if already a runner)
  • Low Impact Aerobics
  • Dancing
  • Resistance Training: low weight, higher repetitions (vary from person to person if allowed to participate in strength training workout)
  • Yoga/Pilates —> PIYO (wink, wink)
  • Stretching
  • Cycling

Maternal Benefits of Exercise During Pregnancy

  • Improved aerobic and muscular fitness
  • Facilitation of recovery from labor
  • Enhanced maternal psychological well-being that may help counter feelings of stress, anxiety, or depression frequently experienced during pregnancy
  • Establishment of permanent healthy lifestyle habits
  • More rapid return to prepregnancy weight, strength, and flexibility levels
  • Fewer obstetric interventions
  • Shorter active phase of labor and less pain
  • Less weight gain
  • Improved digestion and reduced constipation
  • Greater energy reserve
  • Reduced “postpartum belly”
  • Reduced back pain during pregnancy

Physiological responses to exercise.

  • There is increased oxygen extraction by the working muscles.
  • Blood is shunted away from the internal organs and to the working muscles.
  • The body temperature increases due to increased metabolism.
  • Vasodilation occurs at the skin to maintain body temperature.
  • Glucose levels can decrease to hypoglycemic levels.
  • Resistance exercises can dramatically increase intrathoracic and intra-abdominal pressures.
  • Impact activities are sometimes associated with high forces applied to the body.
  • Exercise at altitude can be more difficult because of the lower partial pressure of oxygen (hypoxia) in the environment.
  • Elevations in body temperature (hyperthermia) are more dramatic during exercise in a hot and humid environment.
  • Improved hematocrit is associated with a higher oxygen-carrying capacity in the blood.
  • Hormones are released that increase joint laxity during pregnancy to allow for skeletal adjustments for the fetus and increased ease of delivery. Because the hormones circulate throughout the body, all joints can be affected.
  • Vasodilation at the skin increases during pregnancy.
  • Hypotension (low blood pressure) can occur when the woman is in the supine position.
  • Resting heart rate increases 10 to 15 bpm during pregnancy.
  • The energy demand on the body increases by about 300 kcal per day during pregnancy.

Concerns, Facts, and Recommendations

Pregnant women’s bodies use carbohydrates to a higher degree during exercise, increasing the risk of hypoglycemia in the fetus. The reduction in blood glucose levels is most noted during longer duration exercise (greater than or equal to 45 minutes)

To avoid significant decreases of blood glucose during exercise, the pregnant woman should make sure that she consumes a relatively high level of carbohydrates in her diet. Exercise sessions should last less than 45 minutes.

With the shunting of blood (and oxygen) to the working muscle cells, the fetus may experience hypoxia (low oxygen).

During pregnancy, the improved hematocrit(oxygen-carrying capacity of the blood) and the oxygen extraction by the cells offset the possibility of fetal hypoxia during exercise.

Because of altered glucose levels during pregnancy, some women may experience fatigue, especially during the first trimester.

Because fatigue may signal lowered blood glucose levels, exercise should be stopped or reduced when the woman is feeling fatigued. She should be encouraged to eat more often (e.g., snacks, fruit drinks) to maintain blood glucose levels.

Elevated fetal heart rateshave been observed during exercise.

There appears to be no danger for the fetus when exposed to short-term increases in heart rate (of 5 to 15 beats per minute).

Joints loosen up during pregnancy, increasing the risk of injury. Additionally, because of the added weight and position of the fetus, the body’s mechanics are shifted, placing more stress on the lower back.

Contact sports and sports requiring a high level of agility should be avoided, not only to protect the fetus but to reduce the risk of joint injury to the pregnant woman.

Weight-bearing exercises should be reduced in women with a high degree of joint laxity (looseness) and should be replaced by weight-carrying exercises such as stationary cycling.

Strength training exercises that target postural muscles may be useful to counteract the changing body mechanics.

Exercise in a hypoxic environment, such as at altitude, exposes both the pregnant woman and the fetus to low oxygen levels.

Oxygen availability to the pregnant woman and the fetus may be compromised at altitudes over 8,250 feet. Exercise during pregnancy at altitude should only be undertaken after 4 to 5 days of exposure to the environment.

Both exercise and pregnancy increase metabolic rate, providing two sources of heat and increasing the risk ofhyperthermia.

Hyperthermia must be avoided during pregnancy, especially during the first trimester. Fortunately, vasodilation at the skin increases during pregnancy, thereby increasing the dissipation of heat and reducing the risk. However, pregnant women should not exercise in hot and humid environments, and maintaining fluid levels should be a priority during exercise.

During the second and third trimesters, the supine position is associated with a reduced cardiac output (the amount of blood pumped out of the heart per minute).

Supine exercises should be avoided, especially during the last two trimesters.

Physiological changes to the pregnant woman that accompany pregnancy continue for 4 to 6 weeks following the birth.

Changes to the exercise program should be maintained and only gradually shifted back to the pre-pregnancy routine.

Women starting an exercise program may have benefits inreducing the risk of gestational diabetes, but also take on a new stress physiologically.

Women who are on a regular exercise program before pregnancy can continue on the program (with a few adjustments).

Women who want to begin an exercise program while they are pregnant should consult with their physicians. The woman new to exercise should participate in low-intensity, low-impact activities such as walking, stationary cycling, and swimming.

The body’s demand for energy increases with exercise and with pregnancy. How will enough calories be provided for both?

If the woman was exercising before she became pregnant, she can increase her daily caloric intake by about 300 kcal to adjust for the calories needed for pregnancy.

If the woman is both pregnant and new to exercising, she has to adjust for both. Keep it at 300 kcal for the pregnancy, and use the activity calculator you used for Hannah to estimate the calories used during exercise. Add that many calories to the diet.

The higher the intensity of aerobic exercise, the higher the oxygen use by the working muscles and the greater the increase in body temperature. There may be an increased risk of hypoxia and hyperthermia.

There is no evidence that the intensities typical of aerobic exercise are detrimental to the fetus in terms of either oxygen availability or temperature. Pre-pregnancy moderate to moderately high intensities can be maintained. The pregnant woman should avoid extremely high intensities that are typical of interval training and experienced in maximal exercise tests (unless closely supervised by a physician).

Resources: 1. ACSM Guidelines for Exercise Testing & Prescription 6th Ed. (2000). Secondary reference based on information from the American College of Obstetricians and Gynecologists. 2. http://www.physsportsmed.com/issues/1999/08_99/artal.htm

December 31, 2018
0 Facebook Twitter Google + Pinterest
8 Key Benefits of Resistance Training During Pregnancy

8 Key Benefits of Resistance Training During Pregnancy

written by Lauren Elizabeth

I remember the days when being “active” was frowned upon during pregnancy. Now, supported by research and approval of a physician, being physically active during pregnancy can be very beneficial to both mother and baby. A reason why I stay active, is for overall health and to prepare myself for pregnancy (when that day comes). Those of you that are close to me, don’t hold your breath! That day is still in a distant future. But, for those expecting mothers, here are a few key benefits to incorporating resistance training into your weekly routine. Granted, always consult with your healthcare professional before beginning any new program.

Stay tuned for PART 2 (Safety Concerns) and PART 3 (Exercise Routine for each trimester).

1. IMPROVED WEIGHT MANAGEMENT

Pregnancy is identified as a RISK for inactivity and obesity with 60% of expectant mothers remain sedentary. Ladies that were active and maintained their fitness level during their pregnancy gained 20% less weight than those who remained inactive. They also had lower body fat measurements and weight retention POSTpartum was relative to how active or inactive they were.

2. REDUCED INCIDENCE OF GESTATIONAL DIABETES

Diabetes is a huge risk in our family. I hope to beat all the “typical” diseases that seem to be past down by genetics (blood pressure, heart disease, diabetes, etc). Unfortunately, I have other issues from lack of proper recovery from athletic injuries and syncope. So ladies, if diabetes is HIGH in your family…resistance training showed to reduce the odds of developing gestational diabetes by 59%!!! Those that do develop GBM during pregnancy have a high chance of developing diabetes postpartum. Don’t you just love how our bodies work sometimes?! A study showed that resistance training and a balanced diet may also help to reduce the need for insulin therapy for individuals with GBM.

3. DECREASED INCIDENCE OF PREECLAMPSIA

Preeclampsia is the second leading cause of maternal death in the United States. It is a condition that can include maternal hypertension, proteinuria, edema, and sometimes even seizure/cerebral hemorrhage. Studies are limited on this topic but have shown that resistance training may prevent or oppose the progression of preeclampsia…with risk decreasing as volume of physical activity increased. Light activity had a 24% chance of reducing risk where vigorous activity had a 54% reduction.

4. ENHANCED BODY IMAGE

One of the MAIN reasons I receive clients or get inquiries is so that they can LOOK & FEEL BETTER! I mean, who doesn’t want to look good naked??? Of course, beauty is in the eye of the beholder. If any women out there are like me….WELL, we can be pretty hard critics on ourselves. Must be all of those hormones, which ladies as you know, are out of control during pregnancy! <3 Ladies that exercised at least 90 minutes a week of moderate intensity were more satisfied about their body image throughout pregnancy.

5. BETTER PSYCHOLOGICAL WELL-BEING

Pregnancy may increase depressive symptoms due to these hormonal shifts, changes in our bodies, and impaired physical function. I love the feeling I have after a workout session! Anyone else feel like they can just take on the world and be WONDER WOMAN?! Just a SINGLE bout of exercise can alter your mood into a positive one. A consistent workout routine has even shown to be as effective as medication in treating mild cases of depression and anxiety. So, the next time you’re feeling a little down, go for a walk or light lifting session.

6. REDUCED LOWER BACK PAIN

I am currently in physical therapy to strengthen my core neck muscles and back from a previous injury. I have pain now from them being compromised. I couldn’t imagine what carrying a baby would feel like. During pregnancy, our bodies release more of the hormone called relaxin. This leads to increased joint mobility but a decrease in joint stability. So, if you are expecting and experiencing some low back pain, try incorporating in some core strengthening exercises to help relieve some of that tension. Blog article to follow soon with examples of what to do!

7. IMPROVED BABY DEVELOPMENT

With the MYTH of refraining from exercise during pregnancy to avoid adverse outcome DEBUNKED….prenatal exercise can actually be very beneficial to the development of your baby. A study showed that women who lifted weights 3-5 times per week gave birth to babies that had more lean body mass, longer and reduction in fetal fat mass.  Ladies that were involved in more vigorous activity showed that their offspring displayed signs of discipline and attentiveness and were more neurodevelopmentally more advanced by the age of five. These results from this study were contributed to the benefits of regular exercise to increase blood volume, placental function, cardiac output and overall efficiency of nutrient delivery to the fetus.

8. EASIER LABOR

If there is anything out there to make LABOR easier, count me in! I have to give virtual high fives to all the moms out there that have given a natural birth, ya’ll are ROCKSTARS….this is one thing I am absolutely terrified of! A few studies found that women who were active during their pregnancies had a lower risk of premature labor and reduced incidence of c-section delivery. Plus, they experienced a SHORTER duration of labor, hospitalization and reduced risk of fetal stress.

Overall, the incorporation of exercise during pregnancy has the opportunity to have an easier pregnancy with limited to no complications and no negative effects on delivery. Stay tuned for the third part of this blog series. Now you know a few key benefits, you are probably wondering WHAT TO DO?! Don’t worry…I got you covered!

 

Source: Schoenfeld, B. (2011). Resistance Training During Pregnancy: Safe and Effective Program Design. National Strength and Conditioning Association Journal. Volume 33 (5), 67-75.

January 12, 2018
0 Facebook Twitter Google + Pinterest

About Me

About Me

LAUREN LAWRENCE

Follower of Christ ✦ Entrepreneur ✦ Tea Lover ✦ Nutritionist ✦ Trainer ✦ Athlete

Keep in touch

Facebook Google + Instagram Pinterest Snapchat

Newsletter

Subscribe my Newsletter for new blog posts, tips & new photos. Let's stay updated!

Instagram Corner

No images found!
Try some other hashtag or username

Recent Posts

  • Sports Nutrition: Back 2 Basics
  • 7 Signs You’re Over Training
  • 3 Go-To Oils for Cooking
  • 4 Spices to Aid in Weight Loss
  • 5 Common Fat Storage Areas & Strategies to Help Improve Fat Loss

Categories

  • Breakfast
  • Challenge
  • Consulting
  • Drinks
  • Essential Oils
  • Featured
  • Fitness
  • Freebies
  • Nutrition
  • Pregnancy
  • Recipes
  • Shakes
  • Snacks
  • Stories
  • Supplements
  • Wellness

Cart

March 2021
M T W T F S S
1234567
891011121314
15161718192021
22232425262728
293031  
« Mar    

Popular Posts

  • {Recipe} Rainbow Bowls

    January 30, 2018
  • How to Calculate Your Target Heart Rate

    July 6, 2017
  • Dysautonomia Awareness Month

    October 2, 2018

email us

    • Facebook
    • Instagram
    • Email
    • Snapchat

    Back To Top