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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
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
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. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
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
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
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. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
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. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
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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