Exercising For Two

Finishing the first trimester strong! -...Well, sorta ;)

I know this blog entry will be a bit like a research paper, so bear with me...

From the day I got the positive pregnancy test, I knew it was time to start getting my but into gear. At that time, I was guilty of being what I call a 'binge exerciser', meaning I would do really good putting my time in at the gym for a week or two, then slack off for a week or two. Although I wouldn't consider myself out of shape, I knew it was a 'now or never' to establish a routine before the doctors told me not to.

For those of you who don't know, the recommended amount of weight gain during pregnancy is 25-35lbs. According to americanpregnancy.org here's a breakdown of that weight gain:

• Baby: 7-8 pounds
• Placenta: 1-2 pounds
• Amniotic fluid: 2 pounds
• Uterus: 2 pounds
• Maternal breast tissue: 2 pounds
• Maternal blood : 4 pounds
• Fluids in maternal tissue: 4 pounds
• Maternal fat and nutrient stores: 7 pounds

Respectively,

• 1-4.5 pounds during the first trimester
• Approximately 1-2 pounds per week in the second trimester
• Approximately 1-2 pounds per week in the third trimester

Let's just say I've decided to put forth my best efforts to stay within those ranges. I think the key for me will be keeping up my exercise routine. For twelve weeks now, I've been going swimming twice a week and to the gym twice a week. I've worked up to the following workout:

Swim:  

1,000 meter distance (no time limit). Broken down to: 

3 laps freestyle, 1 lap kick, 3 laps freestyle, 1 lap kick, 1 lap freestyle, 1 lap breast stroke

Gym:

45 mins cardio Broken down to:

25 mins eliptical with goal of 2 miles on intervals 6/10, 10 mins bike with goal of 2 miles at a resistance of 8, and 10 mins speed walk (3.1) treadmill at an incline of 10% for 1/2 mile. 

I did notice myself start to become a bit 'sluggish' around week 10. I found it pretty hard to complete my goals the last couple of weeks. As I work out it's important for me to make my goals, but i'm also mindful of my temperature, breathing, and heart rate. 

Let's take a look at what some outside sources say on the matter. The following complications are related to gaining too much weight during pregnancy and can potentially be avoided with moderate exercise: 

• Gestational diabetes
• Backaches
• Leg pain
• Increased fatigue
• Varicose veins
• Increased risk of cesarean delivery
• High blood pressure

Additionally, exercise has been known to provide benefits to ease labor and delivery as well as helping the mother get her pre-pregnancy body back post baby- Bonus!

Research has also shown benefits for the babies of moderately exercising mothers:

• Infants are less cranky and less likely to have colic.
• Infants have less body fat at birth. Some early research suggests that the benefits of lower body fat may translate into a reduction in the incidence of heart disease and diabetes in adulthood.
• Children have greater neurodevelopment scores in oral language and motor areas when tested at age five
• Exercise during pregnancy may improve the function of infants' hearts. 

Soooo, as you can see there are plenty of benefits for both mommy and baby that keep me motivated to exercise. I feel like now that i've established a routine it's safe for me to modify my workouts so that I can get some more variety and stave off boredom with the matter. Wish me luck; I don't see this endeavor getting much easier! 

http://www.fittodeliver.com/fit-mommy-the-benefits-of-exercise-during-pregnancy.html

http://www.livescience.com/13628-exercise-pregnancy-baby-heart-benefits-cardiovascular-disease.html

http://americanpregnancy.org/pregnancyhealth/effectsofexerciseonpreg.html