Need help with trai...
 
Notifications
Clear all

Need help with training a freind of mine


rook325
(@rook325)
Active Member
Joined: 3 months ago
Posts: 10
Topic starter  

I hope that this is the right area to post this. I got a friend of mine that is 11 weeks pregnant and she wants to start training so she doesn't gain too much weight during the pregancy. I don't know what she can and can't do so do any of you all have suggestions?
here are some of her numbers
age : 22
weight: 132
11 weeks pregnant
25% bf


Quote
Doug_N
(@doug_n)
Estimable Member
Joined: 9 months ago
Posts: 110
 

If she were my wife I'd have her doing cardio eatting clean and light machines.


ReplyQuote
johnnyb
(@johnnyb)
Trusted Member
Joined: 4 months ago
Posts: 94
 

Definately eat clean, however, you do not want to deprieve the body of any essential nutrients especially during pregnancy. Have her eat clean, and thats it - no crazy dietting.


ReplyQuote
Doug_N
(@doug_n)
Estimable Member
Joined: 9 months ago
Posts: 110
 

Make sure she taking her Pre Nataul sp? vitamines!


ReplyQuote
QueenofDamned
(@queenofdamned)
Estimable Member
Joined: 8 months ago
Posts: 175
 

Make sure she taking her Pre Nataul sp? vitamines!

DEFINATELY!!! make sure she gets the proper supplementation she needs...everything and anything she does should be fairly MODERATE! i wouldn't suggest riding a bike for cardio (my stepson's girlfriend did this and went into pre-mature labour) but walking on the treadmill will be sufficient.

as for diet, she needs to make sure she is getting enough nutrients for two....and she also needs to accept the fact she is going to gain weight, whether she wants to or not....

if she stays away from junk food and eats healthy, she shouldn't gain too much excess weight, but PLEASE remind her, she is NOW responsible for a little human being that is growing inside her...she needs to consume more calories...

some women gain TONS of weight during pregnancy, some women do not....IMO, even if you are eating healthy and doing everything right, it has to do alot with genetics....

i have a woman friend who is an exotic dancer, she BALLOONED while pregnant, but, was back to work a little over a week after giving birth. every woman is gonna react differently to pregnancy....

on this note i am SO glad im fixed....i quite enjoy my 34 inch hips;)


ReplyQuote
Wedge
(@wedge)
Eminent Member
Joined: 3 months ago
Posts: 31
 

Although I understand that she doesn't want to visiblely get big and huge, she has to understand that the little baby inside her needs all the food and liquids to grow stong and healthy. So she should be careful not to get selfish about her own concerns and remember that something bigger than herself is happening inside her. Becoming pregnant is and having a baby is a miracle in itself. I don't think there is anything in this world more beautiful than a pregnant woman. So remind her to keep the baby's concern's first and foremost always. Besides, she's got plenty of time after the baby is born to get back into shape. I don't believe in disrupting what nature has perfected.


ReplyQuote
johnnyb
(@johnnyb)
Trusted Member
Joined: 4 months ago
Posts: 94
 

Although I understand that she doesn't want to visiblely get big and huge, she has to understand that the little baby inside her needs all the food and liquids to grow stong and healthy. So she should be careful not to get selfish about her own concerns and remember that something bigger than herself is happening inside her. Becoming pregnant is and having a baby is a miracle in itself. I don't think there is anything in this world more beautiful than a pregnant woman. So remind her to keep the baby's concern's first and foremost always. Besides, she's got plenty of time after the baby is born to get back into shape. I don't believe in disrupting what nature has perfected.

Beautiful, Bumping Wedge!


ReplyQuote
Wedge
(@wedge)
Eminent Member
Joined: 3 months ago
Posts: 31
 

Sorry if I sound stong on the subject but my wife is 7 months pregnant herself. Nothing in this world to me is more important than her and our little baby boy's health right now. She's huge,,, she's miserable,,, she's cranky,,, she's bloated,,, she's holding water,,, and you know what,,, she's beautiful !!!! I wouldn't have it any other way. As long as they are both stay healthy, I don't care what happens. :beerc


ReplyQuote
gremster
(@gremster)
Active Member
Joined: 6 months ago
Posts: 15
 

Definately need to bump up the protein requirements for pre-natal mommies out there. Pregnant woman should take in all the calories they normally need for there normal RMR, plus some. I would say as a close guess, about 300 to 500 kcals extra for the little one. Food depravation isn't going to accomplish anything. At this time it's good just to do cardio, and weight training can be done, but one has to be careful in the later months of pregnancy to keep the back and stomach in a safe position to avoid falling or possibly cutting of circulation of nutrients and O2.

Contraindications for exercise during pregnancy have been established by the American College of Ostetricians and Gynecologist (ACOG) for most women that don't have any of the following risk factors: pregnancy induced hypertension, preterm rupture of uterine membrane, preterm labor during the prior or current pregnancy, incompetent cervix, persistent second to third trimester bleeding, and intraueterine growth retardation. Cooperate closely with a physician to see if you may have any type of the following risk factors.

ACSM recommendations for exercise are as follows: exercise with a mild to moderate intensity, at least three times per week (found to be more beneficial than intermitant activity). Women should avoid exercises in the supine position after the first trimester to avoid disturbing the splanchnic beds (especially the ones of the uterus) which the blood flow is reduced here during exercise. Prolonged periods of motionless standing should also be avoided. Women should be aware of the decreased O2 availability during exercise, and should not exercise to exhaustion. Weight bearing exercises may be continued, but should be proceeded with caution. Non-weight bearing exercise like cycling or swimming may done to avoid the risk of injury.
Pregnant women who are exercising in the first trimester should augment heat dissipation by keeping themselves well hydrated, wearing appropriate clothing during exercise and maintain a stable body temperature (in short wear layers of clothing to take off or on to ensure adequate heat availability). Lots of physiologic and morphologic changes will take place 4 to 6 weeks postpardum, so prepregnancy exercise routines should be resumed gradually to ensure a safe return to higher intensity exercise as the body adjust to not having a baby inside of it.

Hope this helps. 😉

Gremster


ReplyQuote
ape1821
(@ape1821)
Eminent Member
Joined: 4 months ago
Posts: 28
 

We are trying to get pregnant, so my info goes like this:

1. Folic acid is very important,

2. Once you are pregnant, you are not supposed to change your exercise routine. If you have not exercised before pregnancy, do not start when pregnancy starts. If you did exercise before you can keep going at it with the same intensity until the pregnancy has advanced.

So, the way I understand it: improve nutrition, do not get on the exercise bandwagon now, if you were not on it already. You should not be introducing new stresses to your body while pregnant.


ReplyQuote
Share: