AboutRegan Case Expertise I can answer any general fitness questions related to weight loss, strength training, lifestyle and weight management, and pre- and post-natal fitness. I also have experience working with post-rehab patients on recovering shoulder, knee and back injuries, and work with senior citizens to improve balance, strength, coordination and prevent falls. I have worked with osteoporosis/osteopenia patients and other special cases directly referred to me from local area Doctors.
Experience ACE (American Council on Exercise) Certified Personal Trainer, training since 2005. Co-founder/Owner of Studio One to One in Alpharetta, GA. I currently write an ongoing fitness article for Around Town Magazine. Please visit us at www.studio-onetoone.com.
Organizations IDEA Fitness Member, American Council on Exercise.
Publications Around Town Magazine, Milton Herald
Education/Credentials ACE-Certified Personal Trainer, AHA Heartsaver CPR & AED Certified. Continuing education in Pre- and Post-Natal Fitness, and Lifestyle & Weight Management.
Awards and Honors 2008 Readers' Choice Award for Best Health/Fitness Center - Around Town Magazine.
Expert: Regan Case Date: 6/1/2008 Subject: fit pregnancy
Question Hello, I am currently 3 months pregnant and ready to get back to my
workout routine after a 3 month "don't workout" instruction given due to a
previous miscarriage. I regularly do weights and cardio. I am healthy and in
good shape. I am hoping to find a good DVD or workout book in which I can
find the do's and don'ts of exercise during pregnancy. For example, in many
websites, I've read that squatting shouldn't be done, because the placenta can
detach from the uterus, but other resources say that it's actually good
because it strengthens the cervix and the lower body. I am not afraid of
changing my routine and am perfectly aware that I won't be able to lift heavy,
but would like to get your help finding a good standard on what is safe and
what is not.
Thank you for your time!
Answer Congratulations to you! I just had a baby 2 months ago, and am happy to report I successfully exercised all through the pregnancy. Now I am a mere 5 lbs. away from my pre-pregnancy weight, and only gained 29 lbs. total. If you were exercising before you became pregnant, you can almost do exactly what you were, assuming you feel up to it! Above all else, you MUST listen to your body. Slow down when it says to, and rest when you need to as well. Drink plenty of water during exercise, and never get to the point where you can't speak a full sentence without huffing and puffing. The general rule is to keep you heart rate below 140 during exercise. As for lifting, as a personal trainer I was lifting quite a bit, and quite heavy in some areas. My OB/GYN scolded me for lifting more than 20 lbs., so that is the general guideline - lift no more than 20 lbs. and just increase your repetitions instead of increasing the weight. As my belly grew, I also felt more pressure and straining on those lower abdominal ligaments, so I began wearing a tummy support belt for the last couple months. That really helped. I'm sorry I cannot recommend a good pre-natal DVD or book, as I never found one myself! I rented a few online, but they were pretty disappointing to someone who was used to much more physical exertion. Use a swiss ball for pelvic tilts and as much as possible when weight lifting. The ball is great for working your core when crunches are not necessary (and hard to do as your belly grows!) and keeps those ligaments and tendons in your pelvic area nice and ready for childbirth. Some even labor on the ball for relief and to help the baby move down.
Good luck and enjoy your pregnancy! Don't rush into exercise again too quickly after giving birth, either. You really need to wait the recommended 6 weeks for a vaginal delivery and 8 week for a C-section, or until you get Dr's clearance. Enjoy your baby, get settled into your new role, and start with taking leisurely walks when you feel ready. Your body and your baby will thank you, and you'll be back to your old shape in no time.
