Special gyms for moms-to-be: pregnancy gyms are a place to exercise when you're expecting - For Moms Only

Muscle & Fitness/Hers, Dec, 2002 by Heidi Dvorak

Determined to maintain her muscular physique, superfit mom-to-be Teri Palaski, a Los Angeles schoolteacher decided to join a gym that would cater to her pregnant body. "1 didn't think I needed a special program to exercise; after years of intense training, I thought I was an expert," says the exquisitely sculpted 28-year-old. "I joined because--even though I monitored my weight--I felt uncomfortable walking around the gym while people stared at my huge belly."

Even the most diligent workout mavens can't control the natural curves that blossom during pregnancy. Instead of longing for your formerly harder, leaner body, you might feel more confident in an environment that promotes the well-being of your developing baby while you work out.

Exercising at a gym that specializes in prenatal fitness gave Palaski unexpected benefits. "I was in top condition, but I learned that exercising while pregnant requires a new set of rules."

"The fit athlete already knows her body, but she needs to learn about pregnancy, explains Becky deLeon, RN, nurse manager at PregnaGym at West Hills Hospital and Medical Center in Southern California. "For instance, during pregnancy you don't want to elevate your heart rate for more than 30 minutes. Since you exhale and sweat, you may not feel overheated, but the fetus gets toasted. Having a trained professional close by allows for accurate assessment of your body temperature to prevent risk to your baby."

To that end, according to Raul Artal, MD, professor of obstetrics and gynecology at USC, in his book Pregnancy and Exercise (Delacorte Press): "The fetus responds to maternal exercise by an increased heart rate of 10-30 beats per minute. Strenuous exercise can have significant and lasting consequences, such as reduction in the weight of the fetus, early delivery and lower birth weight."

DeLeon emphasizes that even the healthiest pregnancy requires new fitness habits. "In the third trimester your body releases a hormone called relaxin, which loosens the joints to allow for easier passage of the baby. It's important to strengthen the muscles around those joints. You'll also need strong abs and back to support the weight of the baby, since your center of gravity is in a new location. And stretching is a must, as are warm-ups and cool-downs." Be careful not to overstretch, however.

Better For Your Body

Unlike conventional health clubs, prenatal gyms are often equipped with specially designed machines. "Our hamstring curl machine allows a woman to work out on her side rather than on her growing belly," says deLeon. "Our recumbent bikes have extra-wide seats. The abductor-adductor machine's recessed sitting area reclines at a 45-degree angle, so the baby's weight won't press down on the mother's groin. The chest-press bench is also recessed so the weight of the baby's head won't occlude the woman's blood flow."

After the first trimester, expectant women shouldn't exercise on their backs since in this position there's a greater chance for reduced blood flow to the uterus as well as to the brain. The reduction in blood flow may compromise the health of the fetus, while reduced blood flow to the brain may result in dizziness or may even cause the woman to black out.

Rarely are employees of a regular gym savvy about pregnancy precautions, but a prenatal fitness expert will inform you of a variety of pregnancy-related conditions. For instance, if you're experiencing urinary incontinence due to pressure of the expanding uterus on the bladder, a prenatal expert will teach you how to perform Kegels, a contraction of the pelvic floor muscles. If you incur diastasis--a separation of the two halves of the rectus abdominis muscle as the belly becomes stretched to accommodate the growing fetus--you'll need to use a modified crunch technique to prop up your shoulders over your belly. Other conditions that require modified exercise techniques or monitoring include knee and foot pain, varicose veins, swayback, exercise-related hypoglycemia, stress, low-back pain, sciatica, pregnancy-related diabetes, hypertension, anemia, excessive or low weight gain and multiple births.

On a social level, pregnancy gyms offer moms-to-be a place to feel comfortable. "Our clients start playgroups, breast-feed together and make long-lasting friendships,' says deLeon.

Social Outlet

Bonnie Berk, RN, a certified childbirth education specialist and founder of Motherwell, a nationwide maternity health and fitness program originating in Carlisle, Pennsylvania, believes that a prenatal program should be about more than fitness. "It should focus on health education," notes Berk, who designed pregnancy fitness programs for soldiers in the U.S. Army.

Most valuable to the pregnant client, she adds, is the opportunity to network with other pregnant women: "Socialization is a key factor of obstetrical outcome." A year 2000 study of 250 pregnant women at UCLA and UC Irvine shows that women who have social support have healthier, safer childbirths. Social support inspires healthy lifestyles among pregnant women and discourages behaviors such as smoking, substance use and poor nutritional intake. It also motivates women to be more likely to receive treatment for diseases associated with low infant birth weight, such as high blood pressure and heart disease.