COLUMN: FITNESS

For many women, quitting their exercise program at the discovery of a pregnancy is not an option. Besides the fear of gaining extra pounds, many

women opt to keep exercising in order to protect their health and that of their baby's. However, toning down a current exercise program might be harder than it seems.

There is little dispute that moderate exercise is beneficial in a healthy pregnancy. According to a variety of studies, recreational exercisers are less susceptible to common pregnancy discomforts such as swelling, nausea and leg cramps. Their risk of gestational diabetes, preterm delivery and Cesarean delivery is lower too. Fit Pregnancy magazine is an excellent source for expecting moms who are looking to keep active during those long

nine months.

Whether you are a seasoned athlete or a beginner, there are several dos and don'ts that moms-to-be should heed. Listening to your body is the first step. Athletes might have a "no pain, no gain" attitude, but pregnancy is not the time when you should override what your body is telling you. Feeling worn-down or when exercise feels uncomfortable are signs that you need to slow down or take the day off. High intensity exercise is possible for pregnant women, depending on their pre-pregnancy fitness level.

Here are some general guidelines: To keep exercising at a high level, find a doctor or mid-wife who is qualified to advise you about workout issues. Consume an extra 300 calories for every hour of exercise. Stay hydrated, add two 8-ounce glasses of water for every hour of exercise. Adequate fluid intake is especially important in the last trimester, since dehydrations can trigger premature labor. Use the talk test: slow down if you cannot carry on a conversation while exercising.

Finally, stop exercising until you see your doctor if any of the following symptoms crop up: pain, fever, bleeding, dizziness, shortness of breath, faintness, back pain, pubic pain, persistent headaches, failure to gain weight or an abnormally rapid heartbeat.

Before launching your pre-natal workout program, it is important to determine your fitness level. You are an advanced exerciser if you have done high-weight and high-repetition strength training consistently for at least 6 months prior to pregnancy. You should be able to continue your strength training 2-3 times a week but might need to lower the intensity as your pregnancy progresses.

Intermediate exercisers are those that have worked out with weights, 2-3 times a week at a medium intensity for at least 3 months prior to pregnancy.

Finally, beginners are those who have only used weights occasionally and they should start by focusing on their cardiovascular program initially before moving on to strength training 1-2 times a week.

Exercises that keep you in an upright or seated position are best for pregnant women. Always consult your physician before starting into your weight training program as every women is different. Squats using an exercise ball against the wall is a great exercise as it effectively works the lower body while keeping some pressure off the back. Any other exercises preformed while sitting on the ball will work your core muscles which will

be strained for the next several months.

Cardiovascular exercise should also be approached slowly for beginners. Exercising 2 or 3 days a week for 10-15 minutes is ideal. Intermediate or advanced exercisers can do 20-45 minutes of aerobic exercise at least 2-4 days per week. Always pay attention to your body and just do as much as you feel you can. Exercising in short intervals throughout the day will still help you reap the benefits of staying active while pregnant.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.