For women who are avid exercisers, pregnancy can present a challenge in terms of making necessary modifications to ensure baby’s safety. Lisa Druxman, who specializes in pre- and postnatal fitness, says that pregnant athletes don’t have to completely overhaul their normal routine, as medical guidelines for exercise are now much less conservative than in years past.

“Original guidelines for exercise during pregnancy cautioned women to never exceed a heart rate of 140 beats per minute, which most fitness enthusiasts would hardly consider a workout,” states Druxman. “Now, more and more experts agree that pregnant athletes, when properly trained and monitored, can safely exercise beyond these guidelines and are actually typically more efficient at handling the stresses of exercise during pregnancy.”

Druxman advises that it is still important for athletes to use caution when it comes to protecting their own health and that of their unborn baby.

Druxman addresses three primary concerns of the effects of prenatal exercise on the fetus, and how they can be avoided:

Hyperthermia — A higher-than-normal body temperature is the most common concern for the fetus during high-intensity exercise. This is because the fetus can take on the mother’s increased body temperature, possibly leading to birth defects. Studies do indicate, however, that fit clients actually have better ability to dissipate heat.

To help prevent problems, especially during the first trimester, pregnant athletes should be most cautious about exercising in hot conditions and for long durations, as the fetus is unable to regulate its own body temperature at this stage. Wear light-colored, breathable fabrics to keep cool, and drink plenty of water throughout the day and during exercise bouts. Urine should appear clear in color, an indicator of proper hydration. Some experts recommend that pregnant athletes also take their temperature immediately before and after their longest weekly workout.

Sports injuries — An extreme blow to (or a fall onto) the abdomen during any stage of pregnancy can damage the placenta, although there is greater risk of damage to the fetus during the later stages because it is positioned higher in the womb and unprotected by the pelvis. “Although most medical experts agree that the typical falls and contact levels common in sports are unlikely to cause damage, there is potential for injury, so it’s best for the athlete and her physician to ultimately decide what’s safe”, says Druxman. “Because I’ve found they can be problematic to pregnant athletes, I usually discourage my clients from participating in contact sports, such as hockey, boxing, wrestling, football and soccer; as well as high-risk sports, such as gymnastics, horseback riding, skating, skiing, hang gliding, racquetball and scuba diving.”

Oxygen deficit — The fetus’ heart rate can be affected by the exercise being performed. If a woman performs extreme levels of exercise on an inconsistent basis, uterine blood flow can decrease to a point where the fetus experiences a serious oxygen deficit. Typically, a pregnant athlete who trains regularly will have a fetus that is better conditioned to adapt to the stresses of exercise, but monitoring is still important, says Druxman. She goes on to say that pregnant athletes should follow any fitness program with a thorough cool-down period of gentle exercise and also pay special attention to fetal movements in the hours immediately following a workout. Like us, babies stop moving when they aren’t getting enough oxygen.

The amount of exercise considered safe for a woman during pregnancy is related to how much physical activity she was used to beforehand and other factors. Regardless of fitness level, all women should see their doctors before exercising during pregnancy. Once you have been cleared, listen to your body and avoid overtraining. 

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her Web site is at www.ohtrainer.com.