I hauled my sorry self out of bed yesterday, ignoring the dark, cold day outside; drove into work; sat down at my desk. And promptly tried not to cry. I haven’t ached this much all over since my pre-pregnancy return to body pump classes. I actually thought I might be coming down with a virus.
But no, I was just being a bit pathetic – although I still feel a little bit awful today, pity me. This weekend saw me do two bits of exercise: the first proper breathless workouts I’ve done in more than three months.
The first was an ill-advised walk-jog down the road with the husband and back again. Aside from the novelty of just about managing to zip up my previously baggy running top over my growing bump, it was probably a bad idea. I didn’t push it too much and alternated a couple of minutes’ gentle jogging with walking – but I won’t lie, my joints really ached the next day and not in a good way.
The second session was a million times better and with a specialist antenatal personal trainer, natch.
I did wonder whether another chunk of cash spent on the one-off session might be a bit extravagant, on top of my second block of pregnancy yoga sessions (and the million other baby bits we seem to be acquiring). But it was absolutely £40 very well spent. You see, I’m one of those insufferable people who gets out of sorts, frustrated, ok even slightly angry if I don’t get enough fresh air and exercise. The past couple of months haven’t been my best (and just don’t ask my poor husband what my mood’s been like). I really needed to snap out of it and get back to a bit of exercise.
My trainer, also a qualified midwife, knew her stuff and had the reassuring air that comes with having dealt with thousands of pregnant ladies. I booked the session partly for some exercise ideas to try out while pregnant – but equally for the reassurance that I could pick up exercise again after months of horrible nausea and tiredness – and not die/hurt my baby.
Advice around exercise while pregnant is extremely sketchy, so I’d lost confidence in what was safe and possible to do, beyond swimming and yoga. I know that women have different needs and conditions during pregnancy, so I can understand the requirement to speak to a GP or midwife before exercising – but even the advice I received from both when explaining my predicament was very vague. If you want to do more than light stretching – but haven’t matched the stealth of Paula Radcliffe and continued to run 10Ks since getting your positive pregnancy test, it seems that you fall into the gulf of No Information. However, apparently, people like me are in the majority and most pregnant women start exercising again when they’re 16-20 weeks pregnant. Phew.
I won’t bore you with a blow-by-blow account of the session, but it gave me the knowledge and reassurance that I needed and has given me a fresh enthusiasm for exercise, which was very much needed.
The workout Bernadette showed me consisted of some interval power walking with weights (this is what caused a lot of my aching I think!) and then some mat work inside, going through core strength exercises. Who knew power walking was so strenuous? I would have mocked it previously, but it really did the trick at giving me a blood pumping workout – while not feeling too hard on my achy running bones.
While we stuck to walking down the road and mat work in my living room – the principles of aerobic interval and core strength training are ones that I can easily take to the gym too. Haha Mr Gym Manager, just when you thought you’d made a packet on my annual upfront payment, I will finally strike back (albeit very slowly – wearing ridiculously stretched gym gear).
Just a few useful points and principles from the workout that we went through that I’ll definitely be using both outside and in the gym:
- 10 minutes’ warm up – including stretching, around five minutes’ walking and a posture check (the pelvis position check was a revelation – if you’re pregnant, I urge you to do this as much as possible – google it).
- 20 minutes of cardio intervals – this could be power walking, cross trainer, etc. Five minutes of warming up and down and ten minutes of interval training (two minutes at 50 per cent effort and one minute at 70-80 per cent)
- 15 minutes’ resistance training – we did a box press up, squats and side leg raises on the mat – and some others which I can’t explain fully in a pithy style… It was good to know that things like press ups and squats are still ok – as this is the kind of thing I wasn’t sure about.
- 10 minutes’ cool down – gentle stretching.
Ok, so I haven’t actually made it outside in my trainers again yet – or to the gym – but I can actually see it happening this week and have the drive to make it happen, which is a great turnaround in motivation from last week. If you’re in the same situation as me and have the time and cash, I would wholeheartedly recommend finding a trainer who specialises in antenatal fitness and getting back on it. And if you’re based around Warwickshire, I would definitely look Bernadette up.