NROL4W & pregnancy

melxcloud · 08-12-2008, 08:24 AM

I just found out i'm pregnant (~5wks along) and I'm in stage 4 of NROL4W. Can I keep going for a while with the program as I have been so far?

Since I'm already in Stage 4 I'd like to try to keep lifting through my 1st trimester at least. Hopefully finish up Stage 6 and see how i feel from there about continuing on to stage 7.

What kind of mods should i make to my lifts? Should i lighten up the weights? Should I take it easy on core exercises.

I think that the prone cobra, back extenstion, YTWL, & DB prone cuban snatch may pose issues in a few weeks. Can anyone suggest alternatives for these that don't involve laying on the stomach?

RedWifey · 08-12-2008, 08:48 AM

You have PLENTY of time before you worry about laying on the stomach. Laying on your stomach later in your pregnancy can be iffy because the weight of the baby is such that if it were on the vena cava it would cause you trouble. There is NO concern about that now...your baby is ~0.05 inches.

Were I to get pregnant for the third time, my advice to myself would be to keep working as hard as I can until my center of gravity changed (around 5 months, for me).

Remember, pregnancy is not a sickness. You are perfectly healthy and apart from taking your vitamins and keeping a good diet, there's nothing you could do in your day-to-day activity that can hurt your baby.

ETA: at 34 weeks pregnant my appendicts ruptured and while they were trying to find out what was going on with me, I was flat on my back A LOT. Granted they had heart monitors on both baby and mommy the whole time. But I just say that so that you know it isn't a gaurantee that you'll hurt you or your baby if you're on your back...even at 34 weeks.

maggieandmommy · 08-12-2008, 11:02 AM

You might want to discuss it with your doctor, though. Part of this will depend on how active you have been--have you always been an exerciser and a lifter? If so, then you could probably do more for longer than someone who is new to all of this. I have a friend who rode horses (English saddle--dressage and even jumping, though I probably wouldn't advise that) right up until the time she delivered, but she had been riding for 30+ years. I had been working out before my last pregnancy, and my doctor was fine with me continuing as long as i didn't get my heart rate too high and as long as I was careful to avoid exercises involving the pelvic floor (I think that was what he called it...basically he meant to avoid or be careful of exercises that targeted the area from the upper thigh/groin area to below the breastline).

There are many women who do pretty intense exercise throughout pregnancy, but since NROL4W is pretty intense, I would check with your dr (and maybe bring the program with you so that he or she can see exactly what you'd be doing) to double check and be sure.

Congrats on your pregnancy!

Lisa~ · 08-12-2008, 11:20 AM

Quote:

Originally Posted by RedWifey

You have PLENTY of time before you worry about laying on the stomach. Laying on your stomach later in your pregnancy can be iffy because the weight of the baby is such that if it were on the vena cava it would cause you trouble. There is NO concern about that now...your baby is ~0.05 inches.

But I just say that so that you know it isn't a gaurantee that you'll hurt you or your baby if you're on your back...even at 34 weeks.

The inferior vena cava is posterior to the abdominal cavity. It's lying on your back late in pregnancy that's the issue, not lying on your stomach. Lying on your stomach is not detrimental, it just gets uncomfortable and unreasonable at some point because of the size of the belly.

RedWifey's totally right that pregnancy isn't an illness. You're a healthy person who should continue to exercise.

It's fine to continue with the lifting program you're doing now and no substitutions would be necessary unless you find the movement uncomfortable. There's no need to reduce the loads you're lifting at this point either. This particular program doesn't ask for 1RM testing, which would contraindicated during pregnancy, but lower reps, as in the 4-8 used in NROL4W, are fine.

This early, dissipating heat in the body is your biggest concern. As blood volume begins to increase, you'll find yourself getting hotter sooner and having a harder time cooling off. The fetus cannot cool itself, but is only cooled by your circulating blood. Keep that in mind during energy system work and don't let yourself get overheated.

Powerlifter Julia Ladewski lifted all through her first pregnancy. She announced in June that she's pregnant again, so there should be more from her on the subject in the upcoming months. She has a newsletter that doesn't come out very often, but you might want to sign up for it. Here's her website: About Julia - Ultimate Training for Athletic Performance and Physical Enhancement.

Here's a Q&A from her on the subject: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

One of the best pregnancy and lifting articles I've ever read is from Krista Scott-Dixon: Weight training during pregnancy.

Those will get you started in learning more about lifting during your pregnancy.

RedWifey · 08-12-2008, 02:39 PM

Quote:

Originally Posted by Lisa~

The inferior vena cava is posterior to the abdominal cavity. It's lying on your back late in pregnancy that's the issue, not lying on your stomach. Lying on your stomach is not detrimental, it just gets uncomfortable and unreasonable at some point because of the size of the belly.

Well, DUH!! Sorry about that...I really read and was writing about lying on your back...not your belly. DOH! See I've got two little ones and they totally have my brain! ha!

Thanks, Lisa for that correction.

maggieandmommy · 08-12-2008, 02:54 PM

Well, that's cool to know! Thanks for all of the info, Lisa (just in case I can ever talk DH into having another one!). I consider myself enlightened!

exerlvr · 08-13-2008, 09:23 AM

Quote:

Originally Posted by maggieandmommy

the pelvic floor

The pelvic floor are the lower muscles that can be strengthened with Kegel exercises (which you should do during pregnancy, for sure):
Kegel exercises: How to strengthen pelvic floor muscles - MayoClinic.com

maggieandmommy · 08-13-2008, 11:36 AM

yeah--I knew about the pelvic floor exercises. Not sure which term he used, then...I must be mixing terms up.

melxcloud · 09-05-2008, 03:00 PM

Just wanted to post an update. I'm still lifting and finished up stage 4, moving on to stage 5 tomorrow. Although I'm doing the lower number of sets recommended in the program. My energy level has bottomed out and morning sickness does not help. So for the moment I've cut out the intervals, because by the time i finish lifting i'm completely beat. I'm hoping that by the time I start stage 6, my energy will return.

I have not had to make any modifications to the movements yet. But my belly is already starting to pooch (this is my 2nd child). I've realized that soon i will not have full ROM with squats and deadlifts.

8 weeks

CarolG · 09-05-2008, 04:06 PM

I'm no doctor, but I think the most important thing is not to overheat your core. So I thnk cutting out the intervals is a smart idea. You should definately check with your doctor for some guidelines.