The Benefits of Weightlifting During Pregnancy

 http://www.liftbigeatbig.com/2011/11/benefits-of-weightlifting-during.html

 

The Benefits of Weightlifting During Pregnancy

Thanks to CrossfitThreshold.com for the photo.

When one thinks of a pregnant woman, images may come to one's mind of fragility, weakness, and cravings for pickles and ice cream. You can thank the early 20th century for this change in the course of human events. Up until the beginning of mega-hospitals, woman engaged in physical activity usually right up to the day of labor if they were part of the working class. My grandfather grew up in Africa, and he told me that the women in his village would literally be working in their gardens and giving birth while holding a third-world squat. That is in a bit of a contrast to the present mindset, is it not?

But is exercise and weightlifting harmful to the unborn baby and the mother? Or, can it be incredibly beneficial to both parties? This article will attempt to draw a conclusion on the topic of weightlifting during pregnancy.

Erin from Xplore Crossfit, 14lb strict press @ 8 months pregnant!

Like with most physical warnings from the 20th century, they are now slowly being reversed, and science is slowly beginning to crawl out of the hole that it dug itself. The science has begun to reverse itself from previous recommendations that women stay off their feet during pregnancy, and rather than suggesting very light cardio, it now suggests moderate weight training. This was once thought that of as a strenuous activity that would result in a premature birth and lower birth weight. Tell that to the hordes of pregnant warriors currently backsquatting at your local gym. It's simply not the case.

In every study I have read thus far, pregnancy outcomes were more favorable in the groups of pregnant woman who participated in exercise vs. non-exercise. In one particular study, significant data included a shorter length of hospitalization, lower incidence of C-section, and an overall improved AGPAR score.

Xplorecrossfit.com

I have talked before about the hormonal response you will get from weightlifting and it relates directly to this current topic of pregnancy. If flooding your body with beneficial hormones like testosterone, HGH, and IGF-1 is beneficial without being pregnant, imagine the positive effects it will have on your baby. I am talking lifelong effects; things like a healthier birth weight, less chance for allergies, stronger bones, and possibly even a lowered risk of depression or other mental disorders. Some research has also shown that physical activity during pregnancy can help lower the risk of gestational diabetes.

If that isn't enough for you, research has also shown that women who continue to train through their pregnancy put on less extra weight than those who do not exercise.  Women who train through their pregnancy also have an easier time losing weight after the pregnancy. This is good information for all mothers who fear the extra weight that pregnancy may leave you with.

Get those heels down!

In closing, I am not suggesting that you hit your training with the same intensity you had during pre-pregnancy, but maintaining a modified version of your current training, under the eyes of an EXPERIENCED strength coach will help you and your child reap the benefits of proper strength training. Think about the long-term positive effects that your training will have on your child's future.

What to expect while I am expecting :)

Sorry I took a little hiatus. I needed some time to balance some things in my life and get back into the groove of things. A little update, I am currently 15 weeks pregnant and experienced quite a few problems in my first trimester. 

Intense athletic training can lower progesterone levels in women. This is why women athletes have a hard time getting pregnant and some do not have a menstrual cycle. For those that don't know anything about this, Ive included the information I have gathered about progesterone and pregnancy. I almost lost my baby, from my first appointment I was high risk and  having to go in every two weeks. The doctor put me on a high dose of oral progesterone with possibility of shots if it didn't work. It made me very. Twice we heard no heart beat...I can't explain the state of panic that puts a pregnant mother in. Low progesterone if the LEADING cause of miscarriage in early pregnancy. Some women can't even conceive because of low hormone levels. Luckily my doctor caught it in time and I am finally out of high risk and can continue normal activity. After taking time off in the gym I am slowly working my way up to 5 days a week. Limited cardio because during pregnancy your heart rate shouldnt be high for longer than 15 minutes at a time with a 10 minute cool down. Makes the cardio classes I was going to like BODYCOMBAT or BODYATTACK impossible to do during pregnancy. Im going to have help keeping this up during the pregnancy. 

What to expect when I am expecting....
1) Meal plans. Im determined to NOT gain 65 pounds like I did with Nolan. The unhealthy weight gain lead to many other problems that could have been dangerous for me and my unborn child. I will keep up with my meals on MyFitnessPal like before and share. Now I will be eating good calories and not trying to burn more than I eat. 

2) Weight gain and photos- as much as I DON'T want to do that part its important that you see the progress. Mainly for the purpose of seeing that it is possible to stay fit while pregnant, maintain a healthy weight, and also how long it takes to bounce back when you take care of yourself pregnant. 

3) Pregnancy Fitness- you cannot do some exercises while pregnant so I will give you alternatives to nail the same muscle group but not endanger yourself or growing baby. 

4) Humor- Why should the funny stories or experiences stop during the pregnancy? Might get even more entertaining for followers. 

5) Tips from experts- I would never want to put false information out there so I will continue to get information from trainers, instructors, certified professionals. 


Information on Low Progesterone: 
taken from : www.squidoo.com/progesteronemiscarriage

  

Why is Progesterone so Important during Pregnancy?

As a result of talking to many women going through miscarriage scares. I have learned a bit about the importance of progesterone and how this hormone affects pregnancies.  As a result, I believe that a number of doctors downplay the significance of supplements during the first trimester.

I am hoping the information on this page will educate women on the importance of progesterone, whether it might be an issue in their own pregnancy and whether they should discuss this issue with their physicians.

I am not a medical professional. The information I share is meant to supplement the information given you by your doctor. If you feel your doctor is not doing enough for you or not willing to listen to your concerns, I strongly encourage you to take what you've learned here and get a second opinion.

Progesterone, Why is it so Important?

the keep-it-simple version

After reading the stories at Saving Babies Online I am really interested in the role progesterone plays in miscarriage. I would just like to pass on a bit of what I've learned in hopes it may help somebody else.

The Importance of Progesterone:
Progesterone is important not only to keeping a pregnancy but also may determine whether or not you conceive. During your cycle, the uterine lining grows thicker in anticiption of a fertilized egg and progesterone helps ensure the endometrium (lining) is ready. Progesterone is responsible for preparing the uterus for implantation. If you have low progesterone, chances are the baby will not be able to implant which may result in a chemical pregnancy. And, low progesterone may keep you from ovulating. Keep in mind that once both estrogen and progesterone levels drop, your body prepares to break down the lining and thus your period begins. If your progesterone is dropping during pregnancy, you are in danger of losing the baby.

Some symptoms of low progesterone:
If you have short cycles (25 days or under), you may have low progesterone. As women age, progesterone may decrease as well. Other symptoms may be severe PMS and weight gain. Stress, whichs stimulates cortisol production, will also decrease progesterone production making conception more difficult and could jeopardize a pregnancy. Progesterone actually produces a more calming effect than cortisol which increases stress. INTENSE ATHLETIC TRAINING CAN LOWER THESE HORMONE LEVELS!

Natural or Synthetic (man-made) Progesterone:
Although I'm reading alot on the benefits of both synthetic and natural progesterone in maintaining a pregnancy, there does seem to be some consensus that synthetic progesterone may cause some birth defects. I haven't really seen that those studies are reproduceable and am unsure how valid they are, but the risk of birth defects should be taken into consideration. Natural progesterone, however, looks to be much safer with no side effects as long as you don't overload yourself with it. Also topical progesterone and injected progesterone seems to be more effective than progesterone taken orally.

Hope this helps