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Pregnancy Training: What I Didn’t Know
An Athlete’s Perspective
It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.
The Truth About "Morning Sickness" and Pregnancy Training
The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".
Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.
A New Level of Fatigue During Pregnancy Training
The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.
My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.
Balancing Training Intensity and Pregnancy
As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.
But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.
So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.
Final Thoughts
I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.
The Truth About "Morning Sickness" and Pregnancy Training
The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".
Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.
A New Level of Fatigue During Pregnancy Training
The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.
My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.
Balancing Training Intensity and Pregnancy
As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.
But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.
So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.
Final Thoughts
I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.
The Truth About "Morning Sickness" and Pregnancy Training
The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".
Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.
A New Level of Fatigue During Pregnancy Training
The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.
My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.
Balancing Training Intensity and Pregnancy
As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.
But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.
So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.
Final Thoughts
I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.
The Truth About "Morning Sickness" and Pregnancy Training
The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".
Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.
A New Level of Fatigue During Pregnancy Training
The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.
My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.
Balancing Training Intensity and Pregnancy
As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.
But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.
So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.
Final Thoughts
I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.
The Truth About "Morning Sickness" and Pregnancy Training
The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".
Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.
A New Level of Fatigue During Pregnancy Training
The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.
My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.
Balancing Training Intensity and Pregnancy
As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.
But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.
So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.
Final Thoughts
I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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