Competitive female athletes may fear that during pregnancy they need to stop exercising, give up their fitness training goals and resign themselves to growing fat and flabby. Fortunately, though, a serious woman athlete can remain fit even during pregnancy. If you enjoy competing in triathlons, you can continue training for triathlons by making a few changes in your exercise routine.
Exercise and Pregnancy
Continuing your triathlon training during pregnancy can provide a number of benefits. Exercising for at least 30 minutes daily can give you more energy, maintain your fitness level and preserve your strength and endurance, according to the American College of Obstetricians and Gynecologists. The three exercises often associated with triathlons are also approved by ACOG for pregnant women. Cycling and swimming are excellent options for aerobic exercise, even for beginners, and running is a safe exercise for women who ran regularly before becoming pregnant.
High-intensity Exercise
While a female triathlete can continue training during pregnancy, she will need to modify her exercise routine. Instead of aiming to improve in one of your exercise disciplines or get your body into peak performance, you should exercise to maintain good health and fitness. Talk to your health-care provider to ensure that your exercise regimen will be safe for you during your pregnancy. Exercise for shorter more frequent periods rather than having one long workout. Listen to your body, and slow down or modify your exercise routine when necessary.
Triathlon Training
Modify your exercise routine as needed to cope with the physical changes your body undergoes during pregnancy. If your stomach gets in the way of your pedaling when you ride your bike, switch to a recumbent bicycle. When swimming, match the intensity of your workout to your energy level, alternate the strokes you use or switch to a pregnancy water-fitness class. Break your running workout into two shorter sessions and alternate between walking and jogging when needed. By the third trimester, switch to a stationary bicycle and either walk or jog in water rather running. Swimming is the most effective exercise to use in your last trimester, and you can continue to swim as frequently as you feel like it.
Overtraining Risks
During pregnancy, your organs shift their focus from maintaining your life to growing your baby. Your ligaments soften, your center of gravity shifts and your resting heart rate increases. Overtraining may put you or your baby at risk. If you feel fatigued, stop exercising rather than trying to push through. Your oxygen requirements increase during pregnancy, and continuing to exercise when you feel tired may divert oxygen from your baby. Stop exercising immediately if you become dizzy, have trouble breathing, experience uterine contractions, notice less fetal movement or start leaking fluid from the vagina. Contact your health-care provider, since these symptoms can indicate a serious problem with your pregnancy.
References
- American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- USA Triathlon: Athletics Throughout Pregnancy Means Healthy You and Healthy Baby
- The Woman Triathlete; Christina Gandolfo
- Triathlons for Women; Sally Edwards
