Fitness during pregnancy and staying in safe shape

Fitness during pregnancy doesn’t mean hiding your belly or chasing your old shape at all costs. It means moving smarter, eating more calmly and honestly accepting that your body is doing a lot of work right now.

Bryna DeLuca described it in very human terms: it’s hard to let go of a body in good shape, even when the reason is a beautiful one. She was 4 months pregnant and was slowly reaching the stage of coming to terms with her new body. It’s a feeling many women know.

Why does fitness during pregnancy matter at all?

Many women hear about a pregnancy and think straight away: now I have to put my feet up. Yes, rest is necessary. On some days the smartest thing really is just to sleep, eat and not feel guilty. But that doesn’t mean you should set movement and looking after yourself aside entirely.

Good shape during pregnancy isn’t only about appearance. It can help you feel better, ease lower back complaints and make it easier to return to your usual activity after birth. A simple truth: the more consistently you support your body sensibly, the less pregnancy feels like complete chaos.

This isn’t the place to set records. If you were active before pregnancy, you don’t have to drop everything. But if you’re not sure what you’re allowed to do, talk to your doctor or midwife first. This is especially important if you have previous health concerns, bleeding, severe pain or other warning signs.

Fitness during pregnancy starts with nutrition

When it came to supplements, Bryna started with folic acid. She pointed out that about 70% of women know folic acid is beneficial, but only 30% take it. Folic acid is considered important before pregnancy, during it and afterwards as well. She also mentioned prenatal multivitamins, which help cover your need for vitamins and minerals.

She also noted that if men take folic acid before conception, it may be linked to better sperm quality and a lower risk of genetic disorders. If such topics concern your family, it’s worth discussing them with a doctor rather than treating internet advice as the final word.

According to her, an expectant mother also needs 60% more protein. That doesn’t mean you should add powder to every meal, but protein should be part of every day. Bryna sometimes stirred unflavored protein powder into yogurt or oat porridge. That way eating didn’t become tedious or artificial.

Fish oil was also a prominent topic in the article. It covered DHA and the baby’s brain development, especially in the third trimester of pregnancy and after birth. Not all fish oil capsules suit everyone: some can cause unpleasant burping all day long. When you choose a product, look at the ingredients and how well you tolerate it, not just the promises on the packaging.

On calcium, the idea was simple: the baby’s bones need calcium, and if your own stores are low, the body will still take it from wherever it can. A deficiency can show up as bleeding gums, weaker bones or stronger back pain toward the end of pregnancy. You can also get calcium from food, for example from broccoli, baked beans and some nuts.

What to eat and avoid during pregnancy?

You don’t have to eat for two during pregnancy. Bryna stressed that you need just 300 extra calories a day. For the first 18 weeks you’re not yet directly eating for the baby; the baby takes what it needs from your body. That’s exactly why it’s important that your menu contains enough vitamins, protein and calcium.

The first trimester can be hard. Hormones fluctuate, appetite changes and some smells can bring on nausea in an instant. At that time there’s no need to whip yourself into line. Still, it’s best not to build your life around chips and soda. Junk food gives you energy, but it doesn’t support you and your baby the way real food does.

The article recommended avoiding saccharin. Based on animal studies, it was linked to a higher cancer risk in offspring. For other sweeteners the tone was calmer, but the recommendation stayed moderate: limit use to 1-2 servings a day. If you’re in doubt, it’s wiser to ask a specialist for advice.

For fish, the advice was to avoid swordfish, shark, mackerel and shellfish, since they can contain high levels of mercury. Canned tuna could be eaten once a week; with fresh tuna the caution was greater. Salmon, sea bass, haddock, halibut, cod, flounder, perch and trout were mentioned as suitable fish.

It’s also worth being careful with foods that contain nitrates. Hot dogs and salami were listed as examples. Among soft cheeses, brie, feta and blue cheese were mentioned, because they can carry a risk of listeriosis. Listeriosis is an infectious disease spread through foods of animal origin; the bacterium listeria monocytogenes can grow even at low temperatures, including in the fridge. Headache, dizziness, diarrhea and nausea were listed as signs of infection. Transmission from mother to newborn was described in ¼ of cases.

You should also avoid eggs and meat that haven’t been properly boiled or cooked, since they carry a risk of salmonella. Bryna also left out excess soy, because she had heard a claim that it can slow the development of the genitals in an expected baby boy. For fruit there’s a simple rule: wash it thoroughly.

Honestly, even a very sensible menu can leave you bloated and gassy. During pregnancy the gut slows down so the baby can get the nutrients it needs. Eat slowly, chew properly and don’t panic over every uncomfortable sensation.

Dental checkups deserve a mention of their own. The risk of cavities can increase during pregnancy, and poor oral health can in turn cause extra worries. Go for a checkup and, if needed, have your teeth cleaned more thoroughly.

Morning sickness and everyday limits

There is no miracle cure for morning sickness, but a few things help many people. Drink enough water. Bryna stressed that you need water anyway, because it helps the necessary amino acids reach the baby. Light movement can also improve how you feel.

Sleep is just as important. If you are tired, nausea can hit harder. Sometimes the problem isn’t that you are doing too little, but that you are trying to live at exactly the same pace as before pregnancy.

Some things should be cut out right away. For Bryna, smoking was the first and clearest example. She described it bluntly: if you smoke, your baby spends its first 9 months in an environment damaged by tobacco smoke. Smoking has been linked to growth disorders and even the risk of sudden infant death syndrome.

The message on alcohol was just as concrete. If you have a drink, your baby has one with you. Bryna made a comparison: when an adult needs 3 drinks to get slightly tipsy, the burden on a baby is something else entirely. Alcohol can be linked to miscarriage and birth defects. So the answer is no alcohol.

On caffeine, she advised caution. A baby’s heart rate is 150-180 beats per minute, and stimulants can affect it. She noted that most doctors consider a small amount, for example about a cup of coffee a day, probably safe, but the question remains: if you can do without, is it worth taking the risk?

Turning to weight, it was described that the average body weight of women is usually around 55-66 kg, and only about 38% of women gain the recommended number of kilos during pregnancy. Excess weight gain can increase the risk of diabetes, high blood pressure, pregnancy-related seizures and giving birth to a very large baby. Possible difficulties with breastfeeding were also mentioned.

Losing the kilos gained in excess during pregnancy can take 2 years of hard work. That sentence sounds harsh, but the point is not to scare you. The point is to keep weight gain within a sensible range, because that supports both mother and baby.

Fitness during pregnancy: the gym and aerobic workouts

According to Bryna, exercise is one of the main things that help you feel better during pregnancy. You can be pregnant and still work out. The tone of your training does have to change, though: less proving yourself, more listening.

For aerobic workouts, use the talk test. If you can’t speak freely while exercising, the pace is too high. If you have been running until now, it may be sensible to switch to brisk walking. A stepper can also work, as long as your heart rate doesn’t climb too high and you keep feeling good.

Overheating is something worth avoiding. If you are hot, your baby is hot too. Drink water, choose a cooler room if you can, and don’t push through to the end of the workout just because five minutes were still on the plan.

Strength training isn’t automatically off limits. At the same time, pregnancy is not the time to set personal records. Bryna stressed that if you have previously used heavier dumbbells, you don’t necessarily have to drop to 10 kg dumbbells out of fear alone. What matters is control, breathing and a moderate heart rate. She did not recommend using negative repetitions.

Exercise	Sets	Repetitions
Hamstring curl on the machine	1	8-12
Machine leg extensions (front of the thigh)	1	8-12
Barbell chest press	1	8-10
Triceps pushdowns on the cable machine	1	8-10
Wide-grip pulldowns to the chest on the cable machine (back)	1	8-10
Barbell biceps curl	1	8-10
Seated dumbbell shoulder press	1	8-10
Seated cable row toward the abdomen (back)	1	8-10
Seated calf raise on the machine	1	8-15
Machine forward bends for the abs	1	8-15

Bryna did this program twice a week. Before pregnancy she trained three times a week, but while pregnant she waited until her energy levels recovered. Going to the gym twice a week can be perfectly adequate if the goal is muscle tone and feeling good rather than maximum progress.

On top of that, she did aerobic workouts 4-6 times a week for about 45 minutes. She read a book at the same time, and the time went faster. The same volume doesn’t suit everyone. If you are starting out more gently, try to move at least 3 times a week. Your heart gets a workout, your circulation improves and your body feels more alive.

Why keep going at all? Exercise has been linked to a lower risk of complications, and the article mentioned that being active during the first and second trimesters may reduce the risk of preterm birth. Stronger leg and lower back muscles can help prevent lower back pain later in pregnancy.

When should you stop your workout?

Some discomfort is normal during pregnancy, but you don’t have to put up with everything. See a doctor if you develop any of these symptoms:

• Pain, especially in the back or lower abdomen
• Excessive fatigue
• Dizziness
• Difficulty breathing
• A feeling of weakness
• Vaginal bleeding
• Difficulty walking
• Cramps

If you don’t feel like working out, light movement can still give you energy. Bryna wrote that even on days with no desire to work out, going anyway left Bryna feeling much better afterward than before. That doesn’t mean you should force yourself to work out at all costs. There’s a difference between laziness and genuine fatigue. Learn to tell them apart.

The whole idea is simple: a healthy baby, a toned body and as easy a pregnancy as possible. Bryna put these recommendations into practice. There were very few bouts of morning sickness. Fatigue did show up, but training helped build up energy. Appetite was good, and sometimes there were cravings for sour foods, such as pickles and pickled eggs. So a healthy diet and training were no problem. The bump hadn’t grown much yet, but Bryna was already looking forward to wearing maternity clothes.

FAQ

Can you do strength training during pregnancy?

If the pregnancy is progressing normally and your doctor hasn’t prohibited training, strength training may be suitable. Keep the weights under control, don’t chase records and avoid exercises that cause pain, dizziness or a feeling of pressure.

Do you have to eat for two during pregnancy?

No. The recommendation in the article was 300 extra calories a day, not a double portion at every meal. What matters more is the quality of your food: protein, calcium, vitamins and enough fluids.

When should you stop a workout right away?

If you get pain, especially in the back or lower abdomen, dizziness, difficulty breathing, a feeling of weakness, vaginal bleeding, difficulty walking or cramps, stop your workout and ask a doctor for advice.

Source: Bodybuilding.com

Translated by: Aktivist

Come and train! ArtGym