And my wife wants to start training now (5 weeks pregnant) out of fear of additional weight gain. She's never done strength training at all, and has a pretty weak posterior chain and core so I was thinking of focusing on those.
I've read articles that its safe and okay to workout, but I don't want to risk anything. Any suggestions or recommendations? I was thinking a 4 regiment with two days of 30-40 mins treadmill/outdoor walking and two days of strength training.
I was thinking a pretty basic strength routine to start (all DB):
Day 1:
A1 RDLs 3x10-12
A2 Incline Bench 3x10-12
B1 Lunges 3x10-12
B2 Bent-over (elbows out) Rows 3x10-12
C1/2 Two core exercises (eg crunches and russian twists)
Day 2:
A1 Stability Ball Squats 3x10-12
A2 Pull-downs 3x10-12
B1 Leg Curls 3x10-12
B2 Shoulder Press 3x10-12
C1/2 Two lower back/core exercises (eg supermans* and wood choppers)
* Obivously those will have to be changed soon enough...:p
My wife will be 17 weeks on Monday so I’ve been walking in your shoes. So far I have went to all her appointments, and I have asked several questions along these lines. You need to be extremely careful during the first trimester; the chance of a miscarriage is higher now than it ever will be. After you pass the 12 week mark the chance of a miscarriage drops by 50%, but I would still advice against the unnecessary weight lifting.
Right now she needs to come to the realization that she is pregnant and she is going to put on up to 40lbs over the next nine months. The most important thing is feeding the baby the right foods to help it grow strong, lots of protein. She should focus on eating clean, to keep off the unnecessary fat.
Some low-intensity exercise is okay as long as she quits the second she starts to get tired. She should not push herself right now, she will have plenty of time to loose the added weight after the baby is born.
I've got three, and the adventure is still unfolding in new ways after 9 years - wouldn't change it for the world!
As has been said, you can't be too careful - anything needs to be run past your doc. As I recall, as the pregnancy progresses, your wifes connective tissues will begin to soften in preparation for giving birth - probably not conducive to weight lifting! As far as weight gain - and loss - goes, the best thing she can do is breastfeed the babe - anything she has gained will drop off naturally, assuming she has been following a clean, healthy diet - thats why the weight is gained, in order to provide for the babes needs.
That said, a stronger (maybe that should be conditioned) core will almost certainly benefit her in the later stages of pregnancy, and while its boring now, she will thank you for years to come if you encourage her to do the pelvic floor excercises the doc should be recommending.
Congrats I suggest both as a woman with two kids and a person with medical background that you talk to her doctor first. Now is not the time to start lifting weights. Ya she will gain weight, all pregnant women do. As long as she maintains a good healthy diet and appropriate exercise she'll be just fine. Save the weight lifting for after the baby is born,
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My standard advice with regards to pregnant women is to not START something during a pregnancy that they haven't been doing prior to pregnacy. In other words, if she was extremely active and lifted weights before, it is safe to maintain (with some modifications) a program on into her pregnancy.
Light activity, such as walking, would be safe activity.
All that being said, congrats! I love being a parent more than anything else in life. Nothing is more challenging or rewarding! Take care.
Yvowman, congrats to you too! Yes, she needs to come to that realization, but she probably won't ever accept it since she's always been very skinny. We are working on the foods. I thought walking would be pretty low intensity and maybe light weights. With the workout I listed above, I was thinking 10 lb dumbbell limit. Only heavier if she's really comfortable with the weight. I've also read that after the first trimester, no exercises lying down and to limit the leg workouts later on and focus on upper body.
Thanks again everyone. I type up one reply and there are 5 more. She sees her doctor in a little over a week. It's interesting to see all the differing websites (including pregnancy specialty sites) with their differing views on fitness during pregnancy. Most recommend it, but what they recommend is different! One site says yes to something, the other says no. It sounds like walking/light jogging is okay'd by everyone, so I'll let her do that until after the doctor visit. We are really looking forward to being parents. Eight months doesn't seem long now!
Yet some more advice against weights while pregant.
Walking is the best bet. You can always tell her that low intensity exercise burns fat and high intensity and weights burn carbohydrates. That should get her out walking for sure.
My wife had our 2nd 10 months ago. If possible, nursing after the pregnancy will definitely help her shed any extra weight, like Simon said.
Just an heads up, a couple women i've know, my wife included all got leg cramps during the nights. Docs recomended bananna's/apricots (something about Potassium). they really helped.
congratulations to both of you. I hope you both have a safe and happy pregnancy.
I posted the exact same questions when I was 6 weeks pregnant. Everyone here adviced me the same I also read some websites which says if you were lifting before pregnancy, you can continue. I read in some forum that few of them actually did lift weights while pregnant but ofcourse, they were lifting before. But my doctor did not agree. Knowing my history and condition, he adviced me against any lifting. The only ones he agreed to were walking and swimming.
So, better is to get your doctor's inputs. Gaining weight comes with pregnancy. Ask her not to aim at loosing weight now, it will be harmful. If your wife gains the required amount of weight, she will be able to shed it off too, pretty easily. JPFitness will make sure she looses all the extra fat after the baby is born. They did for me after my first baby!!
And oh yes.. be aware of leg cramps in the middle of the night. Like hemicuda said banana and apricots.
Most all advise that you do not start anything new during pregnancy. If she didn't do it before, this is not the time to start. If she hasn't had a problem with weight before, I don't think it will start now. If she gains the recommended amount, I think 30 pounds, she shouldn't have any problems with losing the weight. No matter how much she works out though, her body will change because of the birth.
For me, after nursing three kids, I find that nursing takes off the weight initially but tends to keep me with a few extra pounds. I think the body keeps a reserve in case it needs fuel and I am not giving it. I loved the extra calories I could burn though with nursing! If she has any questions on how to do it as a working mom, I am very experienced but not a fanatic.
I tend to lose the last of my extra weight when the kid is 2 1/2 years old. This is about the time the kid quits being such a drain on the mom, more independent, and I can start getting in some exercise. It is when the child quits sucking so much of my life out of me.
As most are suggesting, don't do something she wasn't already doing aside from walking, cycling or whatever.
Weight gain seems to be all over the board and highly individualized, even differing between pregnancies for every woman. A co-worker here gained 25 lbs in her first pregnancy. Lost that weight, had a second baby and gained 90, that's 9-0 lbs even though she did all the same things. It was all water, she lost half of it within a month of the baby coming.
IMO, The best thing she can do to control her weight is to monitor her calories though. The rule of thumb is, maintance calories increase by 300 per day.
That's it.
300.
Not 1000.
Not 3000.
300.
300 is not much.
I'm not a doctor, none of this is medical advice. Always safest to do as the doc advises. If the doc tells her she needs to eat more, then do it.
So, I'm going to be a Dad...
I suggest both as a woman with two kids and a person with medical background that you talk to her doctor first. Now is not the time to start lifting weights. Ya she will gain weight, all pregnant women do. As long as she maintains a good healthy diet and appropriate exercise she'll be just fine. Save the weight lifting for after the baby is born,
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