group discussion: strength training during pregnancy - what do you think of Emily Breeze's workout routine?
Emily Breeze is a CrossFit competitor.
Emily released a new video clip showing her training at what seems to be a high intensity resistance training.
It has been said she is training with the approval of her doctor.
This video made me think if it can be harmful to train like this?
Searching for guidelines on strength training in a healthy riskless pregnancy i saw the following information:
The ACOG guidelines
"If you were very active before pregnancy, you can keep doing the same workouts with your health care professional’s approval.
However, if you start to lose weight, you may need to increase the number of calories that you eat."
But it's important to notice ACOG don't mention in their guidelines anything about resistance training, lifting weight or strength training.
source: link
ACSM publication
- The ACSM doesn't recommend women to train with free weights because of "the potential for abdominal trauma from the barbells and dumbbells."
- They do recommend strength training during the pregnancy For healthy women.
- women are advised to avoid holding their breath, to avoid Valsalva Maneuver.
- "pregnant women should avoid lifting heavy resistance or performing ballistic movements, "because of joint laxity."
- Pregnant women should "use safe amounts of weight, and controlled movements"
- "the supine position should be avoided past the 13th gestational week"
The ACSM publication also mention the ACOG guidelines and the lack of information about strength training in their guidelines. saying it is probably " due to the limited amount of research in the area"
source: link
What do you think?
what do you think about strength training during pregnancy?
do you have any experience training while pregnant or did you coach pregnant women?
If you have information or experience about on this topic, you are welcome to add it in the comments
As a personal trainer, a woman and pro athlete I'm always for exercise during pregnancy. Strength training is a must and definitely beneficial for both mom and the baby, that being said, depending on trimester and individual physiology of each woman, there are certain exercises that should be either avoided altogether or modified. If the athlete is experienced (let's take a high level crossfit female athlete) she is unlikely to hit her stomach with the bar by performing a clean or snatch for example. Woman is very aware of her changing physiology and people who say there is a high risk of injury, simply don't understand that. Now, if we talk about absolute newbie or average gym goer, of course, there will be different limitations. It all depends on the person. Post pregnancy exercise is a very different topic that should be addressed more often. As once you are pregnant, your body changes forever and certain adjustments should be made to the training.
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STOPStrenous exercise is not recommrnded for pregnant women.
What is to your opinion a "Strenuous exercise"?
After all, different women can be in different shape and physical ability.
No matter how fit a pregnant woman is, there are some exercises she would not do. This is because shw not be able to handle accident is it occurs. Since 'strenous' is personal, everyone should avoid what they consider strenous.
There is another important scientific publication created by a panel of experts sponsored by the International Olympic Committee (IOC).
In the article, the experts tried to cover the scientific work done in the field of exercising during pregnancy in recreational and elite athletes.
These are the main points of their conclusion on strength training during pregnancy:
"Light-to-moderate weight training with free weights or weight machines generally has no adverse health effects during pregnancy."
actually, they even state that untrained women can benefit their health if they start a strength training program.
But as to elite athletes who train in harder intensity, like the ACSM, the panel also warn women from the Valsalva manoeuvr effect, which "may temporarily decrease blood flow to the fetus"
they also warn that "large increases in intra-abdominal pressure may harm the pelvic floor support, which may increase the risk of urinary or anal incontinence or pelvic organ prolapse during or after pregnancy."
source: http://bjsm.bmj.com/content/50/10/571
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