-Chris Falcon, Certified Personal Trainer, Corrective Exercise Specialist and Founder of Reactive P.E.C
Reactive P.E.C. (2 locations)
1876 1st Street Unit B, Highland Park, Il 60035
1723 Chestnut Ave., Glenview, Il 60025
-Dr. Nicole Williams, OBGYN and Founder of The Gynecology Institute of Chicago
The Gynecology Institute, 1147 S Wabash Ave. AND 1351 W Belmont Ave., Chicago
-Sara Schneider, Mom-To-Be
Tips from Chris Falcon:
1. Don’t lie on your back in the 2nd and 3rd Trimesters.
2. Don’t let your heart rate skyrocket. Resting heart rate is higher while pregnant. Try to keep it below 70% of your Max Heart rate. That means you should be able to say the entire alphabet without stopping more than twice.
3. Don’t challenge your balance. Stay firmly planted on the ground at all times.
1. Time your recovery periods between sets. Stay between 60 and 90 seconds.
2. Write down your workouts. That includes all reps and sets. More data means better performance, and more information for your doctor.
3. Use progressive overload techniques. That means raising the weight when you are at the top of your rep range, and lowering the weight when you can’t reach the bottom of your rep range. For instance if you are doing 12-15 reps per exercise (which I recommend), if you can do 15, go up by 5 lbs. If you do between 12-14 reps, stay at that weight. If you do less than 12, go down 5 lbs.
How Much Weight Should One Gain? (source: Dr. Williams)
Weight gain in pregnancy:
Normal weight: about 25 pounds
Underweight: about 30-35 pounds
Overweight: about 15 pounds
Obese: about 10 pounds