Pregnancy & Baby Index: Pregnancy - Health and Wellness: Trouble gaining weight
Trouble gaining weight
Lisa Stone
With variations of body types, morning sickness and other factors, some moms-to-be have a really hard time gaining weight during pregnancy. So how can you stay fit without burning off much-needed fat and calories? Lisa Stone, an ACE-certified Pre-and Post-Natal Fitness Instructor, has some advice.
Your question
I am having a hard time gaining weight during this pregnancy, and
was naturally thin to begin with. Do you have any suggestions for
exercises I could do to gain strength and keep fit without burning
off any fat? - Denise in Albany, New York
The expert answers
Denise,
As you know, it is very important that you gain weight so that you grow a
healthy baby. The first order of business is to check with your healthcare
provider to make sure you're in good health. Assuming so, then I
would recommend some light aerobic exercise to build your stamina and
endurance. You might want to try walking at a moderate pace for 20 minutes
three times a week or swimming for the same amount of time. You don't want
to workout so vigorously that you get into your fat-burning zone. Try to
keep your heartrate at about 60% of your maximum (220 minus your age).
Couple the aerobic exercise with some strengthening exercises to build your
muscle tone and increase your lean body mass. Start with three sets of 8
repetitions using 3-5 pound hand weights. Work up to 3 sets of 15 reps.
When that gets too easy, gradually increase the amount of weight you're
using. You want to lift at a slow, steady pace -- again, you want to avoid
elevating your heartrate into your fat-burning zone. Rest for 20-30
seconds between sets and move slowly between exercises.
Your diet will also play a major role in how much weight you gain. You
should discuss your dietary needs with your healthcare provider or a
registered dietician to make sure you're eating enough of the right calories
and getting enough vitamins and minerals. If you're not already taking a
prenatal vitamin, ask about that as well. My guess is that they will
recommend that you eat several mini-meals throughout the day to ensure that
you take in enough calories. They may even suggest using a liquid
nutritional supplement to boost your calorie-intake. Since I'm not a
registered dietician, please discuss these matters with someone who is
qualified to properly advise you.
Best of luck to you!
Lisa :)