While I was pregnant with my son, I continued the exercise regime that I had been following before becoming pregnant. I was lifting weights at the gym 5 days a week before I was pregnant. I was working a half a mile from the gym, so I would jog to the gym, lift, and jog back to the office.
When I became pregnant I walked to the gym, lifted and then walked back to the office. Instead of doing three sets I did two sets. I looked online and researched the safe and unsafe exercises for pregnant women. I had been strength training since I was 15 years old, so my body was used to it. I lightened up the weight and took proper precautions during my workouts. Here are some precautions I took.
I started lifting 4 times a week and just walking on the 5th day. I ensured that I had food in my stomach and that I stayed properly hydrated before, during, and after my workouts. I never held my breath during my workouts, and tried to keep my breathing slow and controlled. If I felt that I was starting to overwork, I took my pulse to make sure that it was not above 140 beats a minute, the recommended maximum heart rate per minute for pregnant women. I used proper form while lifting, and did not yank weights around uncontrollably.
In the first trimester I mostly walked. Once I hit 12 weeks I returned to my workout regime. I felt great throughout my pregnancy. I was all belly, and I only gained around 30-35 lbs. Strength training kept my muscle tone, and helped my posture. After giving birth, I lost the baby weight quickly and returned to my normal state.
After around 15 weeks I stopped all abdominal work as per my doctor’s recommendations. It was better to be safe than sorry. I highly recommend that pregnant women continue to exercise. If you don’t have an exercise regime, a walking program can be a great start. It will keep you feeling great during pregnancy.