Weightlifting During Pregnancy- Is it Safe

More Controversy yet again surrounding women exercising during pregnancy!

There is huge debate over this women weightlifting. Compare this to what there was with Zara Phillips horseback riding and still competing just a few months ago!

I have wrote many guides on exercising during pregnancy and what you should do to train safely during your pregnancy:-
Running
CrossFit
Horse Riding
Trimesters Guide: First Second Third

Should we be concerned for the health of this woman and her baby?

I think not, this women is an experienced weightlifter and it is her third pregnancy, I would assume she knows her body and her limits. I know as a mum of 3 myself that she will hopefully not push herself beyond her individual limits as her baby is much too important to do that.

Lea-Ann Ellison has been lifting weights for a number of years and I am sure she has modified her weights to suit during her pregnancy. Every women is different what looks hard and extreme for some is actually easy and moderate intensity for others.

The majority of the photographs that I have attached here she has excellent form and technique. There is no excessive hyperextension of the lumbar spine and she is not swaying her back putting pressure on weakened abdominal muscles.*

Some of the articles that have been wrote about Lea-Ann will make many women fear lifting weights and this is very misleading  Here is one example:
http://www.mirror.co.uk/news/uk-news/would-not-recommend-weightlifting-pregnant-2285990

Yes women can lift weights, the average toddler is 12kg+! This is what really annoys me when doctors advise not to lift weights. As mums we have to lift weights not only our kids but the average basket of wet washing would be 10kg!

Holding breath to lift a weight......baby could be deprived of oxygen I'm sorry but one of the safest exercises recommended to pregnant women is swimming where you hold your breath for longer than any lift would take you!

Your waters will break due to pressure? Exercise has not been proven to induce labour- Dr James F Clap III MD

 This weight looks like an 8kg Kettlebell a lot lighter than your average toddler! My clients swing weights like this 3 times a week during their pregnancies

 This is one of the exercises that I feel she is using too heavy a weight to maintain correct form and it is stressing her lower back muscles and obliques, she would be better off using a lesser weight for this one

 Perfect technique- no excessive lumbar extension of her lower back and Lea-Ann definitely doesn't look like she is straining herself. Without training I can easily press 30kg above my head with training I could lift heavier, remember what looks hard for one person is actually easy for another.

 Now I do not recommend Pull Ups during pregnancy. I did try during my third and they never felt comfortable I always found that they did put far too much pressure on the uterus. After 15+ weeks this exercise will increase diastasis recti-abdominal muscle separation and Lea-Ann has got separation of the abdominal muscles as I can assess this from the photographs. 

This separation may well have been caused by too much heavy lifting during her third trimester. I don't know how often she lifts and how much heavy lifting she does in each session. 

Personally I would never recommend this type of exercise in late pregnancy as it will increase diastasis recti. *Even with perfect technique this exercise stresses weakened abdominal muscles. There are many safe alternative exercises.

So is Weightlifting safe?
Yes it is but again listen to your own body and modify your training throughout your pregnancy. Lea-Ann is a very fit healthy mum, I do not recommend starting any new fitness regime during your pregnancy.
If you are weightlifting/CrossFitting I would suggest you change your lifts and weights as you progress into your third trimester. Read my guide to CrossFit during pregnancy if you are unsure: CrossFit

Please comment with your thoughts.

Read More

CrossFit During Pregnancy- is it Safe?

Can I CrossFit during Pregnancy?

When there is a new exercise phenomenon around there comes the question sooner rather than later which is- ‘Is this OK to do if I am pregnant?”

As a pre and post natal exercise specialist I will guide you through the ins and outs of CrossFitting during your pregnancy.

Let’s first have a quick look at CrossFit- CrossFit is a functional exercise program with the emphasis on intensity. I have based many of my own sessions over the past 2 years on using a similar format and enjoy putting my clients through challenging W.o.w sessions (They are my workouts of the week!).

Many of the main exercises CrossFitters do during a session are perfectly safe to do during a pregnancy and can have many benefits for a pregnant athlete example squats, lunges, and lifts. The 'functional' exercises use many muscle groups at once and demand good core strength and posture. The variety of the classes are motivating as sessions and exercises change frequently.

Here are my guidelines if you are CrossFitting during your Pregnancy

1: Take the intensity down and train at your 70-80% during pregnancy. This intensity is more than adequate and training at this intensity will not lead to any extra tiredness or fatigue. Intensity video guide-http://youtu.be/mjyE9I5sU6U

2: When taking part in WODs think about technique rather than time. Rest more frequently in-between each exercise if you need to and rounds, especially in first and third Tri-Mesters

3: Joints become flexible due to the pregnancy hormones relaxin and progesterone so I wouldn’t advise stepping up or jumping on to high boxes after 15 weeks, you are much more likely to 'go over' on your ankle during your pregnancy.

4: Reduce height of any jumps but continue jumping until you feel uncomfortable you can normally continue with low side or frontal jumps until 30+ weeks.

5: Reduce your weights as and when you feel necessary stick to the 70-80% intensity rule of thumb when training during your pregnancy. Centre of gravity changes significantly from 20+ weeks this will demand changes to lifts and how weights are carried/lifted.

6: 'Kippings' and Chin ups: I have seen women do these in their third Tri-Mester but I would personally definitely not recommend. I didn’t feel comfortable doing these after 15 weeks and there are a couple of reasons why you shouldn’t:-

1, Can increase round ligament pain

2, Can increase your pregnancy diastasis recti!  Avoid diastasis during pregnancy- http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/03/how-to-avoid-reduce-abdominal.html

7: Avoid all frontal planks, press ups and crunches  after 14 weeks- these exercises will increase pregnancy diastasis recti- that’s abdominal separation if you haven’t heard that term before have a look at the post above.

8: Low Blood Pressure is a common symptom of pregnancy so you may want to watch exercises/circuits that have you standing up then exercising down on the ground. Burpees can send you dizzy and light-headed these may be best avoided.

9: Avoid exercises that place a high demand on both the upper and lower body at the same time. This can drive blood flow away from baby also making you feel dizzy and or faint:.

10: Handstands- Do with caution, this is an exercise suggested sometimes to do in late pregnancy to help turn a baby in to optimal foetal position. I am also owner of http://turningbaby.com and I too tried handstands around 30+ weeks to try to turn my second baby but they were far too painful even in the pool, so beware! 

Above all listen to your body, you are your best training coach

Every women is different and depending on how fit and strong she is at the start of her pregnancy will determine the exercise she can do during her pregnancy.

Some women have been CrossFitting for years before pregnancy and what may look extreme from the outside may feel perfectly OK and easy to her, the Crossfitting female.

You should NEVER feel exhausted after a training session and you should always if you had to be able to continue exercising for a further 10-15 minutes.

Keep hydrated too!

Make sure you trust your trainer and coach. Pregnancy is no time to be 'prooving a point'.
Often women during their first pregnancy may feel pressured into holding a high level of fitness and may push themselves a little too hard. Based on my own experience, pregnancy is a time to slow down and enjoy moderate training!

I am not an affiliate of CrossFit I am a pre and post natal exercise specialist of more than 15 years.

For further information about exercising during a pregnancy and for specific pre and post natal exercise and health programs visit my website http://pregnancyexercise.co.nz  

Read More