By Katherine O'Hara
May 2, 2008 -- Weeks 17 to 22.
As the weeks go by, I sense what a complete lifestyle change I have experienced since I confirmed my pregnancy back on New Year’s eve 2007. Having been a competitive Triathlete, whose sole focus was training for races, I continue to see the similarities between pregnancy and race preparation.
The 20-week scan was like a time trial without the pain, in the fact it was reassuring to know I was on track. The technology makes it possible to check the baby’s organs blood flow and growth and takes its measurements. An amazing fact was that the femur is the same length as the feet as this point!
Staying ActiveI am now well into the second trimester and have definitely felt my energy levels increase as the sickness finally disappears. Although I feel I have adjusted to the tiredness, it still creeps up on me and the couch is still my best friend.
I have really enjoyed being active when I have had the energy for it. Swimming definitely requires more effort, maybe because the pregnant body is simply less streamlined in the water, although I was hoping I would be more buoyant! I can feel the decrease in my aerobic capacity and my stroke count is much greater from what it was. After a maximum of 1.5km, it feels like it is time to get out. No more pulling up on the side either; it's time to use the stairs.
Walking gets the legs feeling good in the fresh air and especially in the soft sand it can get the heart rate elevated. Watching the XTERRA Adventure race in Daylesford, I thought I would get some experience handling a baby stroller. I pushed a friend’s child up some of the hills whilst following and supporting the race. The next day my legs were very achy and I was quite amused to feel the tightness in my legs. I t made me realize how little it takes right now to wear me out.
The confidence to ride on the road is not there right now. In fact, I haven’t ridden my road bike on the road since week 12. It saddens me to clean the dust off my race bike and as the mornings are crisp and sunny here in Melbourne, I feel I am missing the perfect time of year to ride. I joined my squad for a wind trainer session which was social and I intend to keep this up once a week. My heart rate increases much more quickly than normal and maintaining a cadence of 90 or above is very hard work, even on the easiest settings. Obviously, no more "down on the handlebar" positions either, due to the pressure on the abdomen being uncomfortable.
I venture out most Sunday mornings on the bike path from my house on my Mountain bike... I just can’t resist it. It follows the coast and it is very safe. I dismount when I feel it is too tricky or busy. After 45 minutes the fatigue in my legs is obvious and yet it feels so good to be back on the bike. I don’t feel my balance and coordination are affected yet but as my centre of gravity moves forward and curvature of the spine increases, I may start to feel uncomfortable.
Does Size Matter?As I observe my shape in the mirror, the pregnant look seems to have crept up on me. This was highlighted last weekend as I stood on a busy tram from the city and an elderly lady asked me if I wanted to sit down! My weight has remained pretty steady and I am now 68-70kg from a starting weight of 60kg. Don’t ask me why, but I attempted to weigh my boobs to establish If they are as heavy as they feel they are. They are over a kg each! My stomach has popped out and none of the usual training gear fits me now. In fact, I am using training tops from my partner (who is an extra large). It is probably the athlete in me, but I do feel like I am in a foreign body. There is nothing now in my normal wardrobe that even slightly fits and I have stopped trying to squeeze it on. The wardrobe I wear has become very boring and it is mostly borrowed, making me feel like my identity is somewhat lost in the dark, shaded, tent-size pieces of clothing handed down by previous pregnant friends. Not to say I am ungrateful, as I see absolutely no point in buying new when I can grow out of it in a few weeks.
My thighs, bottom and waist have obviously widened from the reduction in riding and running and I began to feel after a swim in the pool with my paddles that my upper body strength was also disappearing. I feel less flexible and although excessive stretching is not recommended as loosened ligaments and joints may be more prone to injury, this is no excuse for my lack of stretching. Strengthening exercises especially core strength for the pelvic joints are also recommended to decrease risk of injury to the sacro-iliac and pubic symphosis joints.
Seek out a specialistJust as we seek advice in our training, I began to feel frustrated a few weeks ago that I could be doing more exercise. I wanted to reassure myself with a specialist in the field that what I had done up until this point was correct and ask how I could continue in a safe and effective routine. I visited a doctor who is very experienced in the triathlon world and has looked after many female athletes through pregnancy. She has also been involved in trials in the that addressed what was safe for woman in pregnancy, including contact sports.
Amazingly to date, contact sports such as netball were not found to put the foetus at risk, nor was studies of resistance training. Remembering that each individual must get their own questions answered, I was very reassured that I had not exercised too intensely to this point.
Although I am aware that many athletes continue to pound the pavements running, I made the decision many weeks ago that whilst I wanted to continue with an exercise regimen, I would be overcautious to maximize a safe pregnancy. However, transitioning from the first to second trimester, I feel I have so much more energy to exercise. Some of the notes from the doctor that were useful included the fact that during pregnancy, there is an increase in resting heart rate and decrease in maximal heart rate. It is not recommended to use target heart rates, but more so use the well-known perceived rate of exertion.
The focus by the doctor I saw was on the fact that every individual is different and unfortunately for the Ironman/endurance athletes amongst us, our base gives us little advantage in dealing with the tiredness of pregnancy. There does not seem to be a trend in weight gain or greater ease of birth for athletes, although by maintaining fitness there are obvious benefits for the birth and post partum recovery. Also the benefits of exercise in pregnancy include the feeling of well-being and mood (which is much missed when you have previously regularly exercised prior to pregnancy), better weight control, strength, flexibility as well as preventing onset of gestational diabetes
Warning signsOverheating and impaired oxygen or nutrient supply to the foetus are the theoretical concerns for exercising during pregnancy, although there are no studies to date showing an association between exercise and adverse outcomes for the foetus. Abnormal symptoms such as pain, contractions, vaginal bleeding, dizziness or unusual shortness of breath are some of those to be aware of. This is not a comprehensive list and your health professional must be consulted If in any doubt.
How intense is intense?One study showed woman who exercised intensely more than three times a week in the third trimester delivered significantly smaller babies. The recommendation from this was to exercise less intensely in the third trimester and limit the number of sessions to three or less per week.
As previously discussed, there are recommendations to avoid rapid changes in posture or suddenly stopping cardiovascular exercise. In the second trimester of pregnancy, blood vessels develop to support the growing placenta and blood pressure falls. Periods of motionless standing should be avoided. The weight of the foetus can slow downn the return of blood to the heart through the main vein (vena cava) and therefore lying on the back for extended periods of time should be avoided. Possible modifications such as lying on the side should be incorporated by the instructor.
An experience to forgetSpeaking of instructor, I need to stress the importance of seeking out appropriate classes to attend when pregnant. I have a background as a qualified instructor and I felt the instructor of my class could modify yoga or pilates classes. I was assuming instructors would have a basic knowledge of exercise in pregnancy and to my misfortune, I had a bad experience.
I attended a class where there was no initial clarification for injuries or conditions and I had to inform the instructor when she was demonstrating curl ups, that they weren’t appropriate for me. She gave me no alternative and went on to do leg lifts, also creating a lot of strain on the abdominals where I was not sure If I should do them. At the end of the class she informed me in so many words that I wasn’t welcome and should take my safety seriously. Emotionally I was on the edge anyhow, as many pregnant ladies can relate to. I was missing my only nephews first birthday in the U.K. that weekend, so it didn’t take much to make me cry. I would like to share this experience as a warning to go for special classes when possible.
Physios and FitballsAfter this bad experience I bought a block of classes on a Fitball and had my first session at week 20. Not only was it the first time I as raised a sweat in a good few weeks, but I felt so good afterwards. We not only exercised aerobically, but also did simple exercises – squats, lunges, pelvic tilts and upper body strengthening and after three weeks my body feel like it is back in control of its shape. There was a focus throughout on core and pelvic floor work also. I got to meet other girls in a similar stage of pregnancy and socially, it was a great experience.
It is different from a normal aerobics class. After 20 minutes of aerobic bouncing (low impact), half of the class disappears to the bathrooms! It has highlighted that, contrary to the information I had been given by previous instructors, there are many muscular and aerobic exercises still possible with correct attention to posture and technique. I can definitely feel the extra weight I have put on and it gives me an insight into how much harder it is to exercise. Maybe I should have had more sympathy for the clients I used to personally train.
It seems my competitive nature continues through pregnancy and I have to remind myself I am pregnant whilst bouncing up and down on the Fitball. I actually shot off the back of the ball for the first time which didn’t hurt at all, but must have looked pretty funny. As the music plays and my heart rate increases, the endorphins have returned in a safe environment and it s easy to get carried away.
Now that I am back in to a routine with regular exercise, I feel like myself again. It enables me to fit more into a day, which is lucky as I actually have to move houses this week, as well as cope with a new campaign at work. Exercise is an essential part of my life and defines part of who I am and I am definitely happier in pregnancy when I am exercising. Not only that but the glutes of steel are showing signs of returning. All is not lost!