Weight lifting/working out during pregnancy?!

I am curious if there are any other moms who did lift weights during their pregnancy or are currently lifting weights while pregnant?

I've been doing some research to find out the do's and don'ts.  Here is what I have found:

• Do always consult your doctor before continuing your routine.
• Do aim to strength train at least two times a week with 1-2 rest days in between.
• Do create intensity during you workout.  The amount of resistance you use should challenge you without excessive strain. 
• Do avoid maximal static lifts.  This may cause a sudden increase in blood pressure.  If you have to hold your breath and bear down to be able to lift a weight, it is too heavy and unsafe during pregnancy.
• Do reduce the amount of weights you lift (not repetitions) if strength training causes muscle soreness. 
• Do lift somewhere between 8-12 reps with 30-90 seconds rest in between. 
• Do use proper form.
• Do breathe properly.
• Do warm up and cool down.
• Do stay hydrated and drink plenty of fluids.
• Don't continue a particular exercise if it causes pain or discomfort after modification.
• Don't exercise in hot weather.
• Don't get overheated.
• Don't lie on your back while exercising after the fourth month of pregnancy.  This decreases the blood flow to the uterus and placenta.
• Don't continue if you are getting dizzy, tired, or short of breath.  Listen to your body.

I found the above in the following articles/websites:

http://babyfit.sparkpeople.com/articles.asp?i d=759
http://www.stumptuous.com/cms/displayarticle. php?aid=73

Does anyone have any insight, advice, or experiences to share? 

Congrats!!!!!!!!!!!!!!!!!!!

Sorry, I have no advice to offer.  I was only lifting light free weights to tone, but I'm lazy and haven't done it in a while.  I just wanted to wish you well with this pregnancy! :)

Undertherainbow...congrats! 

I am 15 weeks now and I have been lifting weights throughout. I am NOT a doctor, but I did ask the Nurse practitioner and she said it was fine as long as I don't lift to the point where I have to grunt and struggle out my rep. So, I limit my weightlifting to lighter weights, higher reps and I listen to my body so I don't overdo it. There have been times when I think I have done too much.  Usually by the end of my workout I am just completely spent and just want to sleep right where I am. So, I am extra careful now. I also don't do exercises that require me to lay flat on my back (as you listed). Even though I am not quite at the 4 months mark, I felt that I may as well asjust my regimen sooner rather than later. I think the most important thing is just listening (I mean really listening to your body) and remembering that you are carrying a life.  Anyway, hope this helps. Good luck!  Congrats again.

Thanks nvyscr22.  Congrats to you as well. 

I guess it would depend on if you were active before pregnancy. I weight trained daily before I got pregnant with my daughter and I continued until I wasn't comfortable anymore. So about my 8 mo mark I didn't do as much because I was carrying more weight and was starting to get tired..it didn't help that I was pregnant during summer months either. But I ran 3 miles daily and would lift weights 3-4 times a week. It helped with the birthing process and I went right back into shape after 6 weeks and that made a BIG difference to me because I had my daughter at 29. Good Luck with your pregnancy!!

Congratulations!

Unless your doctor has restricted your exercise or you are in a high-risk pregnancy (e.s. you've miscarried in the past) you should be able to maintain a regular workout program, including weight lifting, during most of the pregancy or until your body tells you otherwise. Obviously now is not the time to do super strenuous workouts but moderate exercise is more than ok. I remember that there are restrictions on how much weight you should lift in the various phases, although I don't remember the amounts. I also remember that after the 3rd month you should avoid exercises laying on your back, as you can make it hard for the baby to breath. There are some great books on the subject. I used "fit pregancy" during my two pregnancies and found it helpful. I also found that swimming was fantastic -- especially toward the end of the pregnancy when I was huge and the water made me feel as if I were myself again.

congrats!!  i  haven't done any weight lifting becuase I had a scare in my first trimester-  not sure if it was the gym or not-  but it kicked me in gear and made me slow down a little bit.....now I walk a lot and when I go to the gym I'm on the elliptical.  I climb a lot of stairs in the subway!!  but I find that I get out of breath quickly and sometimes I get very hot-  I think it's hormones.  who knows.  I'm 25 weeks now with my first; and starting to really show.  I'm still wearing the same maternity pants and shirts that I got in the beginning of my pregnancy; so I don't think my inches anywhere else has changed-  my hips and thighs got a little bigger; but that's to be expected I guess.  Nothing that some good cardio can't take off after the baby comes out.  My advice is just keep active, take one day at a time and don't do strenuous workouts.  9 months of light cardio is OK in the grand scheme of things.   I haven't gotten any back fat yet (thank G*D) and those muscles are pretty good still.  I was a gym rate before I got preggo.  90 minutes of cardio plus lifting 5 days a week for 9 months.   It's a welcomed break now-  but I plan to get right back into the swing of things.  It will take a year to lose the weight I gained0  but as long as it comes off at a steady pace and STAYS off; I think it will be OK.

Thanks guys!  :)  I think my biggest concern with weight lifting while pregnant is that I am not sure if I know my limits as to not how far to push myself.  I am afraid that I am either going to push myself too much or not enough. 

 It will take a year to lose the weight I gained but as long as it comes off at a steady pace and STAYS off; I think it will be OK.

The weight can and will come off. Trust me - I've done it twice back-to-back and was able to lose the weight both times. And no, I didn't do anything drastic in terms of diet or workout. Common sense and a gradual increase in exercise as my body healed and I became stronger. (By the way, I was 36 when my son was born and 38  with my second child.)

It will take between 8 months and a year and a half depending on your body type, metabolism after pregancy, diet and exercise, etc., but it is very very doable. Remember to eat well if ou plan on breast feeding -- your body needs the nutrients as does your baby. Congratulations and enjoy these next months. It's amazing what your body can do......

undertherainbow-  i get sooooo hot all the time!!  I have to tear my coat off the minute I get on the train.  it's awful!!  it's like hot flashes, but not as quick!  I guess I'm a slow roaster :)

 I was the exact same way with my first pregnancy.

lol

when are you due?  I'm due at the end of july.  not looking forward to sweaty hot subway trains.  I've been kicking off the covers every night and never able to get comfy!  a year and half of hot flashes?  yikes!!!  i'd have to walk around with a spray bottle!

I am hoping that this pregnancy is much easier than the first though.  But regardless, it is definitely worth it.  :)

ahhh....hormones.  they've been driving my temperature and the need to eat tomatoe sauce through the roof.

What are your thoughts?  Were you told something similar or different by your doctor? 

Im still working out.  I stopped kickboxing around 22 weeks because it was just way too much activity for me at that point.  I still take Ballet and Level 4 Tap (highest level at this studio is 6).  I still run but my hips hurt afterwards.  My last run was only for 2 miles though.  Basically if you continue to do something that your did prior to pregnancy then its fine and listen to your body.

As far as calories you are supposed to add 300-700 calories to maintenance to cover the baby.  I eat 2400-2800 calories and I started at 162 pounds 5'7".  Now I am going into my 26th week and have gained 15 pounds (3 of them this week but I also started showing this week).

I am hoping that this pregnancy I will stay fit and not have to fight the battle of the bulge afterwards.  Its my 4th kid!

You sound like you are doing all the right things.  My dance teacher told me that it might be good to reduce abdominal work in the third trimester.  She has been pregnant twice and taught/danced the whole way through so she is knowledgable.  I pretty much haven't done ab work since 16 weeks though.

had to chime in...sounds like you've gotten great advice!  my " ab work"  consisted of a belly dancing class with my last two pregnancies!  much safer than anything you might do on your back!  you really learn to control those muscles, which you'll need to push that baby out!  or even cat arches on your hands and knees, but don't neglect your abs!  when most docs tell you to avoid ab work, they have a pretty old-fashioned concept in their head!  tyr to find a trainer that specializes in pre-natal workouts or rent some preggers workout dvds to get ideas as to what's safest!

I went to the gym yesterday and had a pretty good workout. I did weights on lower body. I wasn't as tired as I'd thought I'd be. I haven't been to the gym in two weeks one was because of the KY derby and the other one was because I thought I was coming on my period and it's hard to workout when I'm on my period but after being 5 days late I found out I was pregnant. I was also waiting on my HCG level results to make sure it wasn't a tubial pregancy to resume working out. I'm excited about Spin class today. I know I shouldn't be worried about the weight gain and loss after the birth but I am because I worked so hard the past year to really tone up and stay active and I was starting to see good results when I became pregnant. I want to at least keep my legs and arms, chest and back in good shape.