November 30, 2013
Click here for the full written transcript of this podcast episode.
In this special podcast episode, I interview Amy and Deveren from PreNatal365.com. During our discussion we answer important questions like:
-How hard can you exercise when you're pregnant?
-How can you get your body back after you've had your baby?
-Are there exercises or quick fixes for morning sickness?
-Can you do things like running and Crossfit when you're pregnant?
-Are Kegel exercises the best way to get good abs after you've given birth?
-And much more!
Additional Resources Mentioned in This Episode:
-Previous BenGreenfieldFitness podcast: “Can You Exercise Hard If You're Pregnant?“
–Controversial article on a Crossfit pregnant mom
–14 core exercises for pregnancy
–Podcast on pregnancy with Cassandra Forsythe
–Better Baby Book by Dave Asprey
–Chris Kresser’s Healthy Baby Code
–The FREE book “Business of Baby” at AudiblePodcast.com/Ben
Do you have questions, comments or feedback about how hard you can exercise when you're pregnant, or anything else from this episode? Leave your thoughts below!
Hi Ben,
I am reaching out to your podcast above, I really think it was really helpful for me specially that I work out at least 2 times a day around an hour of workout, so two hours a day, 7 days a week. I reasonably just found out I am pregnant but this is my third try, and I want it to work this time. Last two pregnancies I had a miscarriage around 8 to 11 weeks, and I never know if I was working out to much a day. Doctors couldn’t tell me a reason, why did they happened. So know my question is if I should reduce my routine of two hours of workout a day, I don’t do it the two hours altogether I usually do an hour in the morning and one hour at lunch. I usually run in the morning and swim at lunch or bike at lunch, or I do yoga in the morning and then go for a swim at lunch. One day a week I lift weights too. I would like to hear your recommendation. Thanks
You're definitely working out way too much for pregnancy and fertility. I would instead be doing some very brief efforts of high intensity interval training, especially in the pool, along with some super slow lifting and some restorative practices such as yoga and mobility work. I'd be happy to help you out with a consult: Just go to https://bengreenfieldfitness.com/coaching. and then choose a 20 or 60 minute consult, whichever you'd prefer. I can schedule ASAP after you get that.
Hey Ben – late listening to this, but a couple comments all the same –
1) any professional who says that exercising while pregnant will result in an easier birth isn't selling their program as accurately as they might. Yes, you will have more stamina, and you will probably recover better, but how an individual labours is down to genetics and geometry, not muscle tone. You can control the process to a small degree, nature takes care of the rest.
2) During the third trimester ab muscles part like curtains to give the baby room to grow. The only core muscles that are working (and can be worked) are lateral and posterior.
3) A 1-2 cm or larger separation of the rectus abdom. after a second child or multiple birth is practically a given. If you've given birth naturally you wouldn't know the gap existed unless you did the fingertip test mentioned in the podcast, nor would any attempt be made by your doctor to fix it. Of course it's possible to fix it surgically later on. It's also possible to train the muscles back together but the training has to be intense. Standard ab exercises might do this but even better is walking/running w/ belly button compressed back to spine till it's a habit.
4) The idea of holding squats during contractions during a prolonged birth is not so realistic for most first-world women. It's easier to kneel and having somebody catch the baby from behind . . .
generally though, exercise during pregnancy is a great way to feel normal, and the baby will be a good eater once he or she is born!
Ben, please read the works of Gloria Lemay, Ina May Gaskin & Micheal Odent. I know you are talking about being fit while pregnant which is important but that is just a small piece of the picture.Take the focus away from looking good or getting your body back after baby. I could write an essay here on how this podcast does not empower pregnant women but rather give women another reason to not trust their bodies. Frustrating! Stick to what you know. Training triathletes not pregnancy & birth.
Point taken… but that is exactly why I bring experts such as Amy and Deveren on the podcast.
Anita,
I believe this podcast is aimed towards women who are very fitness oriented. We are just curious about how much of our usual routine we can continue during pregnancy. Fitness is important to ME for the mental, emotional, and of course physical benefits. It's not all about vanity. I didn't see this podcast as not empowering woman at all. SOME people DO care, let the people who care do so, and the people who don't care, this podcast isn't for them. I get tired of all the backlash against people caring about their fitness during pregnancy. We aren't helpless, we CAN move, and some of us want to know how to do so safely during pregnancy.
@AnitaJBoyes You are missing the point. If you look seriously after your health (nutrition) and fitness (exercise) before getting pregnant, it makes the whole lot easier before, during and after the pregnancy.
In my example I was very fit before pregnancy and I did exercise mildly during pregnancy (not triathlons). I gained a healthy 10 kg of baby weight and lost it within first week after giving birth. My son is super healthy, happy chap. I might be not as strong as before, but I can gain strength back with doing weights again.