Question
"Over the past three years I've become quite fit by using my NordicTrack ski machine. I exercise on it for 30 minutes a day, five days a week. I've lost 30 lbs and have been at my goal weight of 140 (I'm 5'7") for over a year. I'm newly pregnant which is great news. My other two pregnancies were during my couch potato phase. Can I keep up my routine? Dr. Visit is not for 3 weeks. Don't want to lose my fitness gains. Please advise. Thanks."

Rebecca Wysocki
Lisle, IL

Answer
First of all, congratulations on your fitness success *and* your upcoming new addition.

The American College of Obstetricians and Gynecologists (ACOG) has published guidelines for exercising during pregnancy. Basically, during pregnancy, women can continue to exercise, although it is recommended that intensity be kept at the mild to moderate level.

A main concern is the buildup of body heat, which occurs during an aerobic exercise session. The ACOG guidelines state that women who exercise in the first trimester should "augment heat dissipation by ensuring adequate hydration, wearing appropriate clothing and choosing an optimal environmental surrounding during exercise." Other guidelines include: avoiding exercise while lying flat on the back, maintaining adequate calorie intake, and decreasing intensity or not exercising when feeling fatigued. Basically, pregnancy is not a time to train for competition or to strive for new levels of fitness.

Those are the general guidelines. Each individual is different and has a different medical history. Many experts recommend that you check with your physician before exercising when you become pregnant, even if you have been working out regularly. That would certainly be my recommendation.

The good news is that if you have been working out regularly, a couple of weeks off will not adversely affect your fitness levels to any great extent. When you exercise, there are short and long term physiological changes that occur to improve fitness. The long term changes will not be affected much at all by a 2-3 week layoff and any decline will be quickly regained.

You might want to consider joining a prenatal exercise class once you are beyond the first trimester. These include low-impact aerobics and specific stretching and toning exercises. A YMCA or fitness center in your area might offer such a program. If it would be convenient, the Good Samaritan Fitness Center offers an excellent program at our facility in Oakbrook Terrace. Call 708-916-8828 for more details if you are interested.

Hope you don't mind the small commercial blurb. Good luck with your pregnancy and your fitness program.

Rick Gerwin

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