Pregnancy training myths and what to do instead
Training during pregnancy can be a minefield. There is so much misinformation and opinion. And Google rarely helps! I have heard loads of pregnancy training myths that create fear and confusion. Let's bust some myths and give you alternatives to help keep you active and healthy during pregnancy.
Don’t lift heavier than 6kg
This is a common one I hear and it can also sound like lifting weights is unsafe for you or baby. In truth we NEED strength training during pregnancy. Added weight from bump, boobs and everything else puts increased strain on the low back, upper back pelvis and core. Maintaining strength will help to keep those aches and pains away. Not to mention the physical aspects of postpartum, babies and car seats can weigh 12kg! That’s a lot to be lifting!
If you haven’t been regularly strength training get clearance from your healthcare provider and start slowly. Bodyweight squats and lunges are great.
If you have been regularly strength training avoid breath holding when lifting. Exhale on the movement to support your core and pelvic floor. It may not be the time to go for a pb or 1 rep max but you can continue to lift regularly if you feel well.
Heart rate over 140 bpm
This is actually from recommendations in 1985 and has since been removed in ACOG recommendations. Heart rate can rise in pregnancy due to increase in blood volume, etc
A better way to monitor intensity is Rate of perceived exertion or RPE. A simple way to remember this is during exercise you want to be breathy but not breathless.
Don’t do squats
Oh this one is just ridiculous! We squat everyday, sitting down, getting up, sitting on the toilet, picking up things or kids. So what do you do? Deep squats can move the baby down into the pelvis ready for labour but if you’re breech you might not want that. Occasionally deep squats can also cause increased pelvic girdle pain so adjusting stance to a shallower squat can help this.
Do what you’ve always done or listen to your body
This one falls into the category of we can do better. Doing what you always done doesn’t allow for the changes in your body, feelings of nausea, tiredness during pregnancy. Naturally our activity types and levels will decrease as pregnancy progresses. Start with adjusting your mindset and recognising that this is a temporary change to your exercise habits. You can use the RPE scale to adjust your intensity. Increase rest or reduce reps, sets and frequency if you are feeling fatigued. You will have to avoid certain exercises with a high risk of falling like horse riding, gymnastics or mountain biking but there are so many alternatives you can try!
Don’t do anything strenuous
There is no link between physical activity, preterm labour or miscarriage. You are not fragile in pregnancy but you are also not invincible. As mentioned above the old recommendation of max 140 bpm during exercise is not used anymore. The newer recommendation of less than 60-80% of age predicted maximal heart rate for intensity is used. An easier way to judge this is by RPE from fairly light to somewhat hard.
It can be pretty confusing when trying to exercise during pregnancy. Research is always emerging and we are learning more and more about lifting, running and HIIT exercise during pregnancy. Be mindful of red flags like bleeding, leaking amniotic fluid, shortness of breath or heart palpitations when exercising. Instead of focusing on all the things we can’t do, lets focus on what we can do!