Fit Pregnancy » CrossFit and Pregnancy: Can they be mixed?

CrossFit and Pregnancy: Can they be mixed? Today there are different schools of thought on women who train during their pregnancy.

By ahmed msi

Moms-to-be always ask: “Is it safe to exercise while pregnant?”. Women are often told that they have to relax and rest as much as possible during pregnancy.

Recent studies indicate that exercising while pregnant won't harm your baby. In fact, it can benefit both mom and baby greatly, both during and after pregnancy.

Benefits for moms to train during pregnancy:

- Limit weight gain and fat deposition
- Reduce discomfort
- Experience an easier, shorter and less complicated labour
- Have more stamina during labour
- Decrease their susceptibility to illness
- Increase energy levels

Benefits for baby include:

- Significantly lower heart rates than babies of non-exercising mothers
- Handles stress at birth better
- Adapts to life after birth better
- Generally healthier at birth
- Leaner at birth and stays leaner as they grow
- Sleeps through the night sooner
- Decreased risks of cardiovascular and metabolic disease later in life

Recent studies showed researchers that pregnant women who exercise three times a week for more than 30 minutes per session had a positive impact on their unborn babies who had lower heart rates than those from another group of pregnant women who did not exercise regularly. The hearts of the unborn babies also pumped more blood with each beat. Results also suggested that the babies of the pregnant women who trained experienced the health benefits from these workouts up to the age of six.

It is clear that the best form of exercise for pregnant moms and their babies is a combination of cardio and strength training, which is exactly what CrossFit offers. Obviously a mother’s body goes through serious changes during pregnancy and is therefore more vulnerable.

Important changes to consider include the release of a hormone called relaxin, which makes your whole body a bit 'looser', specifically your ligaments. This occurs to help your baby move through the birth canal more easily during labour. However, this also makes you more susceptible to joint injuries if you exert too much force or exercise under excessive load. A woman's centre of gravity also changes as the weight of her growing baby, the placenta and amniotic fluid increases, which is all carried in the front of her body. A pregnant woman's blood volume and cardiac output also increases to support the new life being created, which results in an increased heart rate.

Special care should therefore be taken during training, CrossFit or otherwise, to ensure you move safely, correctly and efficiently. Your training should also change from trimester to trimester as your body changes, so certain exercises will need to be avoided. Training intensity will also vary from woman to woman as everyone is different, with differing training histories, levels of fitness and strength.

It's essential that a pregnant woman maintains their strength, stamina and flexibility, and gains only the weight that’s required for a healthy pregnancy. For the first 4-6 months your training could remain relatively unchanged, but you'll need to listen to your body. If it tells you to slow down or stop, do it. For all pregnant women, if you can keep a conversation up during workouts, then you’ll be safe, but as soon as you’re out of breath and can’t talk you'll need to reduce the intensity.

If, at any time, you experience discomfort, pain or irritation immediately stop the exercise you're performing and either replace it with a different movement or stop the training session altogether.

CrossFit guidelines for preggy bellies

First trimester: 
Exercises on your back will be tolerable until the 12-16th week. Most mothers-to-be will still be able to do normal CrossFit exercises and can continue to use their normal weights for training.

Second trimester: 
Lying on your back is no longer advised. Don't go inverted and stay away from movements where you could potentially fall. Weights will have to be dropped by 25-30%. Avoid Olympic movements as form will be compromised due to the larger belly. Keep on walking and rowing as much as you can tolerate.

Third trimester: 
Decrease weights and reduce the intensity of workouts. Walking and rowing can be performed as much as possible. Stay hydrated and keep your heart rate in check by keeping up the conversation to make sure you control your heart rate.

The ground rules:

- Stay well hydrated
- Don’t let your core temperature go above 38.8°C
- Avoid ballistic movements
- Squat, but not below parallel
- Avoid rope climbs and handstand push-ups
- No max effort lifting
- Replace box jumps with step ups
- Never work to exhaustion
- Run and row until you can’t anymore
- Scale workouts and replace movements if necessary

If you continue to move correctly and safely, under the guidance of a qualified coach, your risk of injury doing CrossFit while pregnant is no greater than any other form of training.

Note: Always consult your medical specialist before engaging in any form of exercise during pregnancy.