In honor of Halloween, we’ve put together our top 5 “scary” myths that continue to persist in the pre/postnatal fitness world.
Have you heard any of these before?
You should keep your heart rate under 140BPM’s.
This was a guideline that was recommended in the past but has since been eliminated by the American College of Obstetrics and Gynecologists (ACOG). Everyone’s level of fitness and resting heart rate is different before pregnancy which means giving a “one size fits all” number doesn’t make sense. We now use “perceived level of exertion” or the “talk test”. Basically if you feel like you are pushing too hard and gasping for air, it’s a sign to slow down.
It’s dangerous to lift heavy weights.
This is another guideline that was given to keep the heart rate from going above 140bpm’s. Lifting weights spikes your blood pressure for a short period of time, but so does stress, running to catch a cab, chasing toddlers, and living life! :) You want to lift weights in order to maintain and build muscle tone. Don’t forget you have a newborn that you are going to be lifting and holding on the way. It’s wise to build up that strength now and not once you are dealing with sleep deprivation and fatigue.
You can continue doing whatever workouts you did before pregnancy.
This one is the scariest myth of all! While many of your pre-pregnancy workouts are indeed safe for the baby, they aren’t necessarily safe for your core and pelvic floor. It’s important to train differently and with a lot more intention during pregnancy in order to ensure a complete postpartum recovery. (Apply that Pump & Kegel!!) Many people that continue their pre-pregnancy routine throughout pregnancy end up doing damage to their bodies (Diastsis Recti and pelvic floor problems) that can cause pain or discomfort for the rest of their lives.
Crunches are safe before you start to “show”.
Fine for the baby, yes. Safe for your body? Probably not. We recognize that every body type is different and some women continue crunching long into their 2nd trimester without any problems, but they are lucky. Bottom line, the more you strengthen your Rectus Abdominis (6-pack) and Obliques, the more strain you are going to place on your linea alba as your belly starts to expand. We recommend you step away from your traditional crunches and oblique work and begin focusing on strengthening your Transverse Abdominis (TVA) as soon as you know you are pregnant.
You can go back to your regular workout classes when you are cleared at 6-weeks.
You had an easy pregnancy and amazing delivery. You exercised up until the day you delivered, you feel great and just got clearance from your care provider (sometimes as early as 2 weeks) that it is safe to go back to your pre-pregnacny workouts. Doing too much too soon can cause serious lasting damage. Your core and pelvic floor has been under a tremendous amount of strain for many months. It’s going to take more than 6 weeks to heal. In fact, your first 12 weeks postpartum are considered your “critical healing period”. That’s when you body is doing all the work to bring your linea alba back together and restore strength and function to your pelvic floor. It’s great that you feel amazing, but if you misread that as “healed” and head out for a run and then do 100 crunches, you may end up giving yourself a Diastasis Recti or pelvic organ prolapse. (that’s pretty scary). Honor what your body has just been through and allow it to rest and heal. That intense sweat sesh will still be there when you are really ready for it a few more weeks from now.
Questions about pre or postnatal exercise? Ask us in class! We love questions and want to make sure you are moving through your pregnancy and recovery with 100% confidence.