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Hello BodyRockers,

Welcome to Installment #2 of BodyRocking Pregnant. I have covered the ”must knows” of exercising while pregnant, including the anatomical changes that will impact your exercise program during pregnancy. I am now going to cover what to expect when exercising prenatally in your first Trimester as well as some guidelines and suggestions to help you continue your BodyRock.Tv program. Remember, I have the answers to your questions, and if I don’t cover it here you can email me your questions.

Prenatal (General Trimester Guidelines)

If you experience ANY of the following symptoms cease exercising immediately and contact your healthcare provider:

- Nausea

- Dizziness

- Bleeding

- Cramping

- Sudden need to go to the washroom.

- Significant discharge

- Blurred Vision

- Headache

First Trimester (0 – 13 weeks)

- If you were previously active you can continue to work at moderate intensity 30 minutes/day or more.

- If you were previously inactive, start a program with low to moderate intensity (such as walking, swimming, etc.) 30 minutes 3-4 days/week.

- Stay well hydrated and don’t become fatigued or overheated

- The baby is most susceptible to heat in the first trimester so monitor carefully

What to Expect:

Typically women in first trimester suffer fatigue and often nausea. This can impact an exercise program tremendously (even wipe it out completely!) but don’t despair! If you were previously active you will be able to resume your previous activities by week 14, although perhaps with less intensity depending on your pre-pregnancy exercise program. In the first trimester your body is working extra hard to support the pregnancy. By the second trimester your placenta will ”take over” much of this burden and you will feel 100% better!

I do not recommend beginning ANY new activities while pregnant other than low impact cardio exercises such as swimming, elliptical, recumbent and stationary bike.

Here are some Suggestions to modify your BodyRocking in the first Trimester:

Interval Training: Yes you can interval train while pregnant WITH the appropriate/necessary modifications. You may NOT work to maximum effort as you did pre-pregnancy. You must monitor your effort and maximum heart rate which is exclusively age determined when pregnant (refer to the ParMedX – Preg form), and use the ”talk test”! You must also monitor extremely closely for hyperthermia during interval training ESPECIALLY  in the first trimester! Take it easy and listen to your body! Remember your goal is a safe and healthy pregnancy. You are maintaining your fitness, not necessarily improving (although you will see improvements after squatting for 10 months with that extra weight!) Slow and steady is the pregnancy exercise mantra but that does not mean it can’t be challenging – don’t be afraid to break a sweat!

In the first trimester try scaling back your workouts to compensate for your pregnancy symptoms. Instead of maximum effort rounds try set rep rounds with slower form.

Focus on exercises with less impact such as:

- side lunge jumps (you can even remove the jump and it’s still a great exercise!)

- crab and dancing crab

- sumo squats

- prisoner squat kicks

- dip station knee tucks

- monkey push ups

- dynamic push ups

- breakdance push ups

- pike leg switches

- side bridge knee crunch

- dip station knee tucks

- step up & side step ups

Zuzana has SO many great exercises that are perfectly safe!

Note: Get in your pikes and planks and anything supine (back laying) now because as of week 14 they are OUT!

Avoid exercises with:

- very high impact such as any high knees exercises including squat jumps, straight high knees, jump rope, etc. Modify these exercises with lower jumps for less impact and focus on slower fluid form.

- prone positions such as Star Raises (although technically safe in the first trimester I haven’t met one pregnant woman who was comfortable doing them)

- supine (back laying) exercises where your shoulder blades leave the ground as in supine toe reaches, seated V’s, bicycles, prisoner get ups, etc.

What to Expect:

In the first trimester your RPE (rate of perceived exertion) is higher than normal in relation to your HR. This is because the body is extra taxed supporting the early pregnancy. Listen to your body and don’t worry if you find yourself working extra hard with a surprisingly low HR, of if you are only able to complete 25% of your pre-pregnancy scores. It’s normal and it is the way it is supposed to be. Slow and steady with focus on form and consistency!