Monday

Exercising While Trying To Get Pregnant

I've gotten a few messages lately about friends wanting to know what types of workouts they should be doing now that they are trying to get pregnant.  Trying to conceive can be such an exciting time, but it can also be a bit discouraging and just plain crazy.  There's so much advice out there about what you should be doing, what you should be eating, what you can't eat, how much sex you should have, what you shouldn't do...like I said just plain crazy!  Your best bet when trying to get pregnant is to do what you already do, but at a lower level. Light Running, strength training, Yoga, Pilates, Body Pump, Cycle are all fine methods to train while trying to conceive and while pregnant.  

It took me about a year to get pregnant with my first child.  I really had to re-evaluate my fitness regime and figure out what was really necessaryI also had to put on some weight.  I ended up gaining about 8 lbs. of muscle and stopped a lot of my daily cardio sessions.

A lot of women are over training, have a low body fat percentage and in turn do not ovulate regularly, which makes it much harder to get pregnant.  Most doctors suggest that your body fat percentage be 18% or over.  Any woman with an 18% body fat is considered to be "ultra lean",  so there is still room for a woman to train and to prepare her body for pregnancy, but you have to train smarter not harder.

Exercises to do Pre and Post Pregnancy:
  • Restorative Yoga helps to balance out your hormone levels, and to boost your body's relaxation response, immune system, etc. 
  • Pilates (mat and/or reformer) elongates your muscles while sculpting them.  It combines breath with movement, so it also can help to calm you down.
  • Strength Training:  Before, during and after pregnancy strength training is key.  Muscle has memory and it will help your body bounce back to your pre-baby weight.
  • Light Cardio:  My personal favorites are walking hills, hiking, or climbing stairs.  That way I can firm and tone my back side while I'm strengthening my heart and lungs.
Just remember too much of anything is never a good thing, so allow yourself to take it easier than normal.  Eat as clean as you can, maybe even do a detox a few months before you get serious about trying to conceive.  As per usual advice from Rachel and myself do some sort of activity that YOU love and check with your doctor first.

Xo



3 comments:

  1. I'm so glad you guys are posting again. I don't even remember how I found your blog, but I love it. I have 2 questions for you guys: what can I do to prevent stretch marks during pregnancy and also, does cellulite really ever go away with diet and exercise? Thanks for the great posts!

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  2. Hi :) To prevent stretch marks I oiled up day and night. I used coconut oil and then some natural stretch mark creams from Whole Foods and Burt's Bees. Cellulite can go away and I've seen a lot of results with my clients by using the Reformer. Some of my clients really like skin firming lotions, but I always advise them to get their body fat percentage down with cardio (walking hills/stairs) and then to strength train. Gaining some long lean muscles is key and Pilates is perfect for that. :) Thanks for following us.

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  3. Thank you so much for your tips! You guys really are helping people!

    ReplyDelete

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