Pregnancy, exercise, etc.

[shootingstar]

An excerpt from the College of Gynaecologists and Obstrecians about exercise and pregnancy, particularily fairly active exercise:

While Vancouver’s known for its fitness keeners, keeping up with the program during pregnancy is relatively new. Guidelines by the Society of Obstetricians and Gynaecologists of Canada say women should keep active with strength training (lifting light weights or using resistance bands) and aerobic activities (running, walking, swimming) as long as they’re not training for a competition. Scuba diving is out because the fetus isn’t protected from risks due to changes in pressure. And since a woman’s balance changes as the fetus grows and shifts her centre of gravity forward, the guidelines recommend caution in activities where there’s a risk of falling such as horseback riding, downhill skiing, ice hockey, gymnastics, and outdoor cycling.
A woman’s heart starts to beat faster soon after conception, so another concern is boosting heart rates too high. The recommended upper limits vary between 150 beats per minute for a woman in her 20s to 140 beats per minute for a 40-year-old, says Melanie Osmack, founder of Fit 4 Two, an exercise program designed for expectant and new mothers. Because there is little research on high-performance athletes and child bearing, health experts will err on the side of caution to ensure women don’t exercise so hard that their muscles are fighting the fetus for fuel.

Women are also advised against getting severely overheated — usually brought on by sitting in a hot tub or steam bath or having a high fever — since that’s linked to abnormalities in brain and neural column during early stages of pregnancy.

From: http://www.vancouversun.com/health/Pregnancy+slowing+down+super+women/6575411/story.html#ixzz1uQLZYbbl

[lph]

This is actually pretty much the same as I was told by my dr. when I was pregnant 16 years ago (my how time flies when you're having fun).

Don't overheat, don't raise your heartrate to extreme levels, don't take up new sports that require good balance, but by all means keep doing things you're proficient in. I happily kept on cycling, hiking, skiing and rock climbing, though the latter on top-rope, throughout my pregnancy. My greatest concern was injuries caused by loosening joints, and the greatest problem I actually had was: ack, no lungs! all squashed together in there!:D.

I'm glad to hear this is official advice now. I got a bit tired of nosy lay-people hinting that I should be sitting on the couch crocheting instead.

[OakLeaf]

My greatest concern was injuries caused by loosening joints

We got that part also in the group fitness instructor training I had six years ago, along with the rest of it that SS listed. And that women shouldn't do supine exercise after the first trimester.

The issues got a lot of coverage a couple of years ago when Deena Kastor and Paula Radcliffe were both pregnant and training together. One example (http://runningtimes.com/Article.aspx?ArticleID=21261).

[Irulan]

Really, there's not much new here. These "new" guidelines were published in 2002 by ACOG ( American College of Gynecology). The heartrate limitation has been disproven for almost 20 years. The "not above 140 BPM" was been overwritten by the newer recommendations in 1994.

Here is the actual publication from the ACOG. I always like to go to the source. I'm not sure how this might differ from Canadian.

ACOG Guidelines for Exercise During Pregnancy (http://www.acog.org/Resources_And_Publications/Committee_Opinions/Committee_on_Obstetric_Practice/Exercise_During_Pregnancy_and_the_Postpartum_Period)

Summary:

Conclusions and Recommendations

Recreational and competitive athletes with uncomplicated pregnancies can remain active during pregnancy and should modify their usual exercise routines as medically indicated. The information on strenuous exercise is scarce; however, women who engage in such activities require close medical supervision.
Previously inactive women and those with medical or obstetric complications should be evaluated before recommendations for physical activity during pregnancy are made. Exercise during pregnancy may provide additional health benefits to women with gestational diabetes.
A physically active woman with a history of or risk for preterm labor or fetal growth restriction should be advised to reduce her activity in the second and third trimesters.



The American College of Sports Medicine provides a great worksheet on calculating heart rate during pregnancy, based on level of fitness (sedentary, active, elite). Plus it's a very readable yet precise anaylysis of the ACOG information.

Sports Medicine and Pregnancy (http://exerciseismedicine.org/pdfs/c36pregnancy.pdf)

Livestrong also presents good analysis and recommendations of the most current ACOG recommendations:
Livestrong Pregnancy (http://www.livestrong.com/article/367508-heart-rate-zones-exercise-pregnant-women/)


It is noted that a good percentage of OBs still aren't up to speed on the most current science on this. So do your homework, moms-to-be.