By; Carla McDonald
In September of last year my husband, Grady, and I were pleasantly surprised to find out we would be having our first child. Having come from a family of nine children, seven of whom are girls, I am no stranger to children. I’ve babysat, changed diapers, put babies to sleep when my sisters couldn’t, and all of that good stuff that comes with raising children. However, none of that prepared me for my own pregnancy, especially when it comes to exercise.
Having been very active in sports, the Marine Corps, and more recently, Crossfit and Olympic lifting, the importance of being physically active has always been a big part of my life, and I know it is no less important during pregnancy. I want to share some of my thoughts with you regarding exercise and pregnancy, and what I have learned from my personal experience.
The transition that occurred in my mind when I found out I was pregnant was quite strong and surprised me. I’ve never minded getting bumped around or bruised up a bit. I like pushing hard physically, and have always sought that out. However, upon finding out I was pregnant, I went into this “I need to protect my body so I don’t hurt the baby” mode. I wonder if any of you other mothers have had similar thoughts to the following: if I jump too hard I will shake the baby loose; if I squat I will give birth early (never mind that you’re only ten weeks along); if I push myself hard the baby will get no oxygen; if I put any pressure on my abdomen I am going to squish the baby. Sound familiar anyone?
All of a sudden books I’d had no interest in prior to pregnancy became sought out sources of information regarding what was appropriate exercise during pregnancy. Although there were many common answers among all resources, I had many questions left unanswered.
First, I’ll point out a few of the common answers I encountered. Kegel exercises - who knew kegel exercises would be at the top of the list of required exercises during pregnancy?! All of the resources say do kegel exercises. Well enough, I knew I could do that while drinking a cup of coffee (decaf, of course). Additionally, most medical experts discourage women from doing exercises while lying on their backs, for example, situps, bench presses, etc… This is frowned upon because the weight of an enlarging uterus can compress major blood vessels, which may in turn restrict circulation. Almost all resources I’ve read warn not to overheat our bodies, drink lots of water, and beware that a shift of gravity occurs as our bellies grow, causing even the most tenacious ballerinas to become stumbling klutzes.
As for the unanswered questions, the following still remained: how hard can I exercise and yet maintain a safe heart rate; what amount of weight is safe to lift? Regarding heart rate, the American College of Obstetricians and Gynecology recommends that during a period of strenuous exercise the pulse rate should not exceed 140; this is for a woman who was active prior to pregnancy. Most other studies I have seen say the same thing, although, it is different for pregnant women who haven’t been exercising prior to pregnancy. Additionally, when I asked my doctor about lifting weights I was told 45 pounds was the max recommended; however, when I explained that 45 pounds was pretty light compared to what I had been doing, they had no answer. So in my mind, that advice was out. The list goes on, but the point I want to make is that pregnancy is different for everyone, and thus, I think the exercise routine should be as well, especially when there are varying levels of fitness just going into pregnancy. Philosophically speaking, the approach I have taken is as follows: do what feels right; do what feels good; and if it doesn’t feel good then don’t do it at all.
When we get down to brass tacks here’s what has worked thus far for me, and I am now in my 27th week of pregnancy. During the first trimester I continued to do all exercises I had done prior to pregnancy, with the exception of those requiring me to lie on my back. I squatted, did kipping pull-ups, box jumps, rowed (a lot I might add), and even continued to do some oly lifts. However, to be on the safe side, I lifted at about 50 to 60% of my max lifts. This seemed very comfortable on my body, and I had no complications whatsoever. Quite frankly, I was never sick and not even that tired, so I felt like I could push as hard as I wanted, but I didn’t; rather, I built in little breaks for myself during the workouts.
When doing a CF workout that involved three or four rounds of different exercises, or even a set twenty-minute workout, even if I felt like I could push through hard, I would make myself take a break. For example, I would do 10 wall balls, then step back and make myself rest for ten seconds. I would do ten more, rest for ten seconds, etc… This kept me steady and yet kept me from pushing to the point where it was hard to talk. Additionally, rather than run between exercises I would walk and take my time, but again, keep it steady. If I got to the point where it seemed difficult to talk, that’s when I reined it way in and took longer intermittent breaks between reps. I only used a heart monitor once; my monitor consisted of my built-in breaks.
During the second trimester I started to modify the exercises a bit. My stomach started to grow, and thus, some stretching on my low abdomen became slightly uncomfortable. For instance, kipping pull-ups bothered me in the forward C arch at the bottom of the pull-up, so after four months into my pregnancy, I stopped. If the WOD called for pull-ups I just did ring rows or even banded pull-ups to alleviate some strain. At about four months I stopped doing 24” box jumps and started to do 24” step-ups. This still works the posterior chain, I worked on my balance, and I didn’t feel like I was jolting the heck out of my body. More recently I have moved to the 20” box.
My oly lifting changed dramatically. For the most part, I stopped doing anything but some light muscle snatches and cleans; I used around 22kilos for these skills and that seemed great. I found that once I started to go heavier I seemed to put a strain on my lower abdomen; I didn’t like the feeling, so I stopped. However, to keep that upper body strength slightly intact, as well as continue to work my shoulders, I did and continue to do lots of push presses and shoulder presses.
Kettle bell (KB) swings have been great. I normally used the 1.5 pood or the 1 pood prior to pregnancy. During the first four months of my pregnancy I stuck with the 1 pood, and then started switching to the 12 kilo and 8 kilo KB after that. I love these little KBs for the one-arm snatch (which I still do) and swings. They feel great and I don’t feel strained at all. So, if the KB swing with both arms bothers you, try a light KB and don’t forget about the one-arm snatches and swings. I like them because you can work your way around a protruding belly when only using one arm, as you can swing a little to the side.
I want to address squatting. I still squat now; however, I only do body weight squats. Additionally, I don’t go past ninety degrees at this point. As mentioned, I continued to squat during the first trimester with some weight (still only around 50% of my PRs), and really began lightening up even further as I progressed in the second trimester. I still do a little overhead squatting with a PVC pipe, but not as deep. I believe this is keeping my posterior chain in check and helping with shoulder flexibility.
Lastly, one exercise I want to address are good mornings. I love them for strengthening my lower back, especially now. They feel great on my body, and nothing seems uncomfortably strained. I would recommend trying these to keep the back strong so you can support that baby!
In summation, my only hope is that you can glean some ideas from this article in the event that you are pregnant, have a pregnant wife, or friend who is looking for some ideas when it comes to exercise. I believe in talking to your doctor, as we all have different pregnancies, aches and pains, or even complications which may drastically alter exercise routines from one person to another. My goal through exercise has not been to make gains in my times and PRs, but rather, to maintain a healthy mind and body during this pregnancy. My article is simply meant to share my approach and what has worked for me. At the end of the day, my advice is as follows: do what feels right; do what feels good; if it doesn’t do either then don’t do it at all.
Carla McDonald
For further information or questions please e-mail carla@crossfitsandiego.com
