Q&A Pregnancy and Exercise
I am four months along in my high risk pregnancy. I have also been in Muay Thai Kickboxing for two years. Can I safely continue a cardio Kickboxing and bag boxing regime? Lucy
In a high risk pregnancy you have to be very careful with exercise so that you don’t injure yourself or your baby. It is okay to continue Kickboxing during your pregnancy provided that you tone down your exercise regimen, and that you are cleared by your doctor.
Your workout should not exceed 30 minutes and should not be performed more than three times per week. Aim for 50% power or less.
When performing upper body bag work, do not over extend or exert yourself. Make sure that you don’t over-rotate your hips and cause any unnecessary pulling to your abdominal and groin area.
All lower body bag work should be done no higher than hip level. Make sure there are no kicks from the back leg (as to prevent over-extension of legs and hips).
Cardio should consist of low impact exercise (walking on the spot or on a treadmill) and should not include running as it places too much stress on the body.
Take frequent water breaks and ensure that your exertion level is at a medium intensity level.
If you notice any bleeding, abdominal cramps or pain, dizziness or extreme fatigue, stop your exercise regimen and consult your doctor immediately.
I am 23 years old and have a 2 year old son. I am planning to have another baby but I’m worried since I gained a lot of weight during my first pregnancy. I haven’t been able to lose my extra weight, and I don’t want to get bigger than I already am! What can I do to get back in shape? Rabia
Walking is a great way to get started. Make sure you have proper running shoes and that you’ve consulted your family doctor about your exercise program.
Start with something realistic like 10 minutes of walking, twice a week. Then aim for 10 minutes three times a week. Gradually start increasing your walks by five minutes.
Your overall weight loss program should consist of cardio, a strengthening program and good nutrition. Your diet should consist of lean meats (like fish and chicken), and fruits and vegetables. Keep sweets to a minimum.
Remember Rabia, the most difficult part of an exercise program is starting one. Start with realistic goals and soon you’ll be on your way to being more healthy and ready for the wonderful challenges of another baby!
Claire Moscone-Biafore has her Honours BSC in Kinesiology and Health Sciences, is a Certified Athletic Therapist, an Osteopath in Present Study (Thesis Candidate), and a Fourth Degree Black Belt Instructor. She also works at Women’s College Hospital, Pivot Sportsmedicine and Orthopedics and in her own practice.