Welcome to Fertility Focus, where Maria discusses how to safely work out during the Two Week Wait (TWW). The TWW is the period between ovulation or embryo transfer and finding out if you're pregnant. It can be mentally challenging, leading to excessive symptom spotting and anxiety. While it's important to acknowledge and accept this phase, finding ways to distract yourself is equally crucial. Exercise can be a great solution, providing a break from overthinking, releasing endorphins, reducing anxiety, and offering a sense of control.
Key Points:
During the first 12 weeks of pregnancy, it is important for pregnant women to avoid raising their body temperature above 39.2°C (102°F) to minimise the risk of birth defects. Monitoring body temperature during workouts is crucial, and research suggests that pregnant women can safely exercise for up to 35 minutes at 80-90% of their maximum heart rate in temperatures around 77°F (25°C). It is essential to pay attention to individual differences and adjust accordingly.
To prevent potential interference with implantation or trauma to the abdominal area, it is crucial to avoid exercises that exert excessive pressure on the abdomen during the Two Week Wait (TWW). Examples of such exercises include hip thrusts with a barbell and resting dumbbells on the abdomen during weighted sit-ups.
Proper hydration is essential during pregnancy and workouts. To avoid dehydration, it is recommended to lower workout intensity, exercise in well-ventilated spaces, wear loose clothing, and keep a readily available water bottle. Using a bottle with an easy-to-drink lid can also enhance convenience and improve workout safety and comfort.
While the research on the effects of twisting exercises on implantation is mixed, there is evidence suggesting that mild uterine contractions caused by such exercises may interfere with implantation. To err on the side of caution, it is best to avoid exercises involving rotational movements. Instead, focus on core exercises that do not require body rotation.
During the TWW and pregnancy, it is not advisable to strive for personal records or engage in heavy lifting. Pushing your body to its limits, as often seen during personal best attempts, can be counterproductive during this sensitive period. It is important to maintain a controlled exercise routine while ensuring you have enough energy to support your body and potential pregnancy.For any questions or additional guidance during the stressful TWW, feel free to reach out to Maria at.
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DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.Don't forget to subscribe to the Fitness Fertility Podcast to stay updated on the latest episodes. Tune in every Friday for interviews with fertility experts and in-depth discussions on various topics. Lastly, please share the show with others who may benefit from the information and support.
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
