Why Exercise While Pregnant Matters

 

Is It Safe to Exercise During Pregnancy? | Parents

Video taken from the channel: Parents


 

What are the benefits of exercise during pregnancy?

Video taken from the channel: Main Line Health


 

6 BENEFITS TO EXERCISING DURING YOUR PREGNANCY!

Video taken from the channel: Lisette Howard


 

The Importance of Exercise during Pregnancy – Part 1

Video taken from the channel: Spectrum Health


 

How To Prevent Abdominal Muscle Separation During Pregnancy

Video taken from the channel: Pregnancy and Postpartum TV


 

Exercise During Pregnancy

Video taken from the channel: Cleveland Clinic


 

EXERCISE DURING PREGNANCY | DO’S AND DON’TS!

Video taken from the channel: Carly Rowena


Regular exercise builds bones and muscles and gives you more energy and endurance. When you are pregnant, you may be plagued with backaches, constipation, swelling and bloating, all of which exercise helps. It can help prevent dangerous excessive weight gain during pregnancy, as.

How — and why — to stay active and strong during your pregnancy If someone offered you a magic potion that would ease pregnancy symptoms more comfortable — and promised better sleep, improved balance and grace, fewer backaches and headaches, less gas and swollen ankles, a happier state of mind, a more positive body image, an easier labor, and a healthier baby — would you take it?Promote muscle tone, strength and endurance. Other possible benefits of following a regular exercise program during pregnancy may include: A lower risk of gestational diabetes. Shortened labor. A reduced risk of having a C-section.

Exercise tips during pregnancy. The little one growing inside of you is relying on you to take the best care of yourself and provide the healthiest environment for them to develop. Regular exercise builds bones and muscles and gives you more energy and endurance. In the not-so-distant past, women were urged to cut down on or even avoid exercise during pregnancy. Today, we know differently.

Not only is it OK to participate in fitness activities during. Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness. This type of exercise during pregnancy is important and can help with some common discomforts of pregnancy and even help prepare your body for labor and delivery. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational.

Your body goes through many changes during pregnancy. It is important to choose exercises that take these changes into account: Joints—The hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury.

ACOG cited multiple benefits to having an exercise regimen while pregnant, including helping with weight management, reducing the risk of gestational diabetes in obese women, and enhancing your psychological well-being. And this matters, because secure attachment leads to a raft of positive outcomes for the child, not just emotionally but cognitively and socially too. So, how can you create this space?

Most people will naturally do a bit of this during pregnancy, and there are things you can do to support this, such as: Talking to your bump.

List of related literature:

Suitable regular exercise should be encouraged during pregnancy because it helps prevent venous stasis and thromboembolic disease, maintain regular bowel movements, improve posture and perineal muscle strength, and regulate weight gain.

“Rosen's Emergency Medicine Concepts and Clinical Practice E-Book” by John Marx, Ron Walls, Robert Hockberger
from Rosen’s Emergency Medicine Concepts and Clinical Practice E-Book
by John Marx, Ron Walls, Robert Hockberger
Elsevier Health Sciences, 2013

Women should be advised to continue to exercise during pregnancy, unless there is hypertension, preterm labor, rupture of the membranes, IUGR, an incompetent cervix, persistent secondor thirdtrimester bleeding, or medical conditions that severely restrict physiologic adaptations to exercise during pregnancy.

“Hacker & Moore's Essentials of Obstetrics and Gynecology E-Book” by Neville F. Hacker, Joseph C. Gambone, Calvin J. Hobel
from Hacker & Moore’s Essentials of Obstetrics and Gynecology E-Book
by Neville F. Hacker, Joseph C. Gambone, Calvin J. Hobel
Elsevier Health Sciences, 2015

After the first trimester, pregnant women are advised to avoid supine positions during exercise because the enlarged uterus can apply pressure to the surrounding blood vessels and obstruct venous return leading to decreased cardiac output and orthostatic hypotension.

“Women's Health Care in Advanced Practice Nursing, Second Edition” by Ivy M. Alexander, PhD, APRN, ANP-BC, FAANP, FAAN, Versie Johnson-Mallard, PhD, ARNP, WHNP-BC, FAANP, Elizabeth Kostas-Polston, PhD, APRN, WHNP-BC, FAANP, Catherine Ingram Fogel, PhD, RNC, FAAN, Nancy Fugate Woods, PhD, RN, FAAN
from Women’s Health Care in Advanced Practice Nursing, Second Edition
by Ivy M. Alexander, PhD, APRN, ANP-BC, FAANP, FAAN, Versie Johnson-Mallard, PhD, ARNP, WHNP-BC, FAANP, et. al.
Springer Publishing Company, 2017

It appears that the temporary negative effects of exercise on the fetus are outweighed by the benefits of exercise when averaged over a 24-hour period.These findings suggest that moderate exercise during pregnancy can increase placental function and increase the birth size of the baby.

“Biology of Women” by Theresa Hornstein, Jeri Lynn Schwerin
from Biology of Women
by Theresa Hornstein, Jeri Lynn Schwerin
Cengage Learning, 2012

There are certainly some concerns regarding exercise during pregnancy when the mother has one or more conditions that place her pregnancy at high risk.

“Understanding Motor Development: Infants, Children, Adolescents, Adults” by Jacqueline D Goodway, John C Ozmun, David L Gallahue
from Understanding Motor Development: Infants, Children, Adolescents, Adults
by Jacqueline D Goodway, John C Ozmun, David L Gallahue
Jones & Bartlett Learning, 2019

Even women who have led sedentary lives before pregnancy generally find that a regular exercise program during pregnancy decreases fatigue and helps improve muscle tone and endurance, thus easing the physical stress of both pregnancy and childbirth.

“The New Harvard Guide to Women's Health” by Karen J. Carlson, Stephanie A. Eisenstat, Stephanie A. Eisenstat, M.D., Terra Diane Ziporyn, Alvin & Nancy Baird Library Fund, Harvard University. Press
from The New Harvard Guide to Women’s Health
by Karen J. Carlson, Stephanie A. Eisenstat, et. al.
Harvard University Press, 2004

To ensure adequate delivery of oxygen and nutrients to the fetus, intense exercise should be limited during pregnancy.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Exercise prescription and monitoring during pregnancy require knowledge and expertise from the fields of obstetrics and exercise physiology and on the interactive effects of pregnancy and exercise on maternal-fetal biologic and psychologic functions [66].

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

The complete supine position is also to be avoided during exercise after the first trimester because of the potential for compromising venous return and lowering cardiac output.

“Principles of Gender-specific Medicine” by Marianne J. Legato, John P. Bilezikian
from Principles of Gender-specific Medicine
by Marianne J. Legato, John P. Bilezikian
Elsevier Academic Press, 2004

Exercise also helps prevent or treat gestational diabetes; improves energy and mood; improves posture; promotes muscle tone, strength, and endurance; and helps the pregnant woman sleep better.11

“New Dimensions in Women's Health” by Linda Lewis Alexander, Judith H. LaRosa, Helaine Bader, Susan Garfield
from New Dimensions in Women’s Health
by Linda Lewis Alexander, Judith H. LaRosa, et. al.
Jones & Bartlett Learning, 2020

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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65 comments

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  • I started working out at 10 weeks pregnant. Half an hour walk and weight training 5-6 times a week.
    I’m almost at 25 weeks now and feel fantastic.
    With my first pregnancy I stoped all activity, ate for 2 and it did me no good. I gained heaps of weight and had so many body aches.
    This time iv’e had morning sickness the whole way through, have had food aversion but working out is something I have stuck to and am so happy I have.

  • I try to stay active ���� I’m 28 weeks pregnant and I HATE MY PREGNANCY BODY I know I should be grateful and I am because so many females struggle to get pregnant or can’t at all before pregnancy I lost 98 pounds in a year and was kinda getting somewhere healthy with my mindset on my body and now being pregnant I gained so much weight that I cry all the time and am miserable I work out as often as I can and I clean my house and that’s a WORK OUT I just want my baby out and in my arms, so I can have my body back I am excited to be a mommy and to have a daughter!

  • That’s such a evils thing to say. I have had 2 miscarriages and I have never worked and was not working out. Everyone’s reason for their miscarriage is different. ��

  • So Ive been working out for only 3 months. Cardio and strenght training….. Im almost 5 weeks but get really fatiged and tired:( could this change later on? I really want to continue to work out ��

  • I couldn’t do Any sports during first trimester. I was So tired, powerless, dizzy, and sick. I tried to workout few times, but after two repetitions I started feeling weak, sick and dizzy. ����
    Now at second trimester I’m feeling lot better. Have to do things slow and take breaks, but at least I’m not sick and tired all the time.

  • Hello can you please tell me if I can start doing exercise on cross trainer just for 20 or 30 minutesa day to keep fit. I have recently find out that I am pregnant and thinking to get one. I use to do pelvic floor exercises before pregnancy. I am still in my 1st trimester. Thanks in advance.

  • I’m wanting to start working out again after not working out for nearly 4 months. I am over 3 months pregnant and I want to make sure to work on my fitness in a way that isn’t going to harm the baby in any way. Ok I will do the same sorts of things I used to do but lighter (was lifting heavy and doing stair master and elliptical. I probably won’t do stair master as it’s high intensity).
    Goals: Firm up in the glutes /outer and inner thigh area as well as arms, look and few healthy, not gain excessive weight over pregnancy (stay within the recommended gain)
    I guess I’ll be doing plenty of gluten bridges/lunges and arm workouts with the medium resistance band. 20-30 min a day is good I guess. I wish I could swim right now but really can’t since I don’t have a pool and everything is closed –

  • Incorporating some moderate aerobic activity, such as walking or swimming, and some flexibility and strengthening work, like yoga, is all any pregnant woman needs. I suggest to buy this ebook, which has the best solution and delivers awesome source of info that a pregnant woman needs(based on fitness before and after pregnancy). This is the link-
    https://payhip.com/b/v2lZ

  • If you exercise while pregnant, after you give birth will you still gain a lot of weight? I have an eating disorder and I want to look the same as I do now.

  • Thank you for sharing your knowledge! It drives me nuts when people think pregnant women need to rest all the time and not move a muscle. My mom scolded me about exercising and said I shouldn’t take out the trash, reach for things, walk across the parking lot, carry shopping bags…

  • Getting pregnant and childbirth are two of life’s greatest miracles. Most women, when asked the question, “What was the most memorable event in your life?” often cite pregnancy and childbirth.
    It’s like a gift from above. There is just no denying the powerful emotions that pregnancy and childbirth can create in parents.
    For more information click here
    https://www.payloadz.com/go/jump?id=3345903&aff_id=3738311

  • I haven’t been exercising for a while now, let’s say, 8 months? I am in 7th week and really really want to start some exercise to stay fit and not to gain way too weight. I also just started to work from home so that’s not helping much. Is there any types of exercise recommended for me? I was thinking about yoga but I find it super boring so not sure about that.

  • I’m on my first trimester with frequent nausea and decrease in appetite should I start only after first trismester onwards? Can I also do weight lifting? For arm toning?

  • Tip #1 Don’t start something new…
    And what if you are a couch potato. Stay a couch potato? I feel like there has to be a better answer lol

  • Hi mom’s if you want to know facts on how to stay fit and secrets on being fit while being pregnant go to this site ☺️❤️

    https://payhip.com/b/x9X6

  • Hi Guys,

    If anyone is trying to keep fit during their pregnancy or wants to know how, this book had really help me a lot, was very very helpful.
    check it out. 
    payhip.com/b/jLeu

  • Thank you! I’m finally feeling better at 20 weeks & need to slowly get back to exercising. This quarantine, winter & pregnancy really got me feeling sick & tired of not doing anything. Teaching online at home also made me a lot more sedentary than usual. I can walk outside now that it’s warmer with my dog❤

  • But is it ok to exercise if I haven’t exercised before? I just want to do it so that I strengthen my back. I have a weak back n have forever been lazy to exercise before

  • I used to cycling 30mnt everyday before pregnant. In my first trimester i still hit my RPM and everyone be like “don’t do exercise” etc and i stop exercise and my body feel sick really like tired everytime i woke up, my feet hurt even tho i sleep all the time. And i try to hit my RPM again in my 24th weeks, and ALL THE PAIN IN MY BODY WAS GONE! Thank god exercise and being active remove all the pregnancy problem (i think), and now i’m 30weeks swim 1hr 2 times a week and still cycling 30mnt/day. No swolen body, no nausea. Just drink water and eat healthy

  • eBook for pregnancy that covers fitness, supplements and nutrition feel free to check it out. Hope all pregnancies go well!! Link https://payhip.com/b/98kG

  • i really needed this! i haven’t been working out because the first trimester vomiting made me so lazy �� i also felt so weak and i passed out one time because i was so dizzy! but i feel better now transitioning to my second trimester:)

  • I love his video. I was super active before and I’m active still being 22 weeks, I do it for my baby for my body and for a healthy labour. I think it’s so important to still be active. Of course I know what is too much compared to what I use to do but there’s still so much I can do. It’s funny when people criticize active pregnant women

  • Hi I am 13 weeks pregnant and I used to exercise a lot almost every day but that was 2 1/2 years ago and I gained a lot of weight during that time. But now that I am pregnant I want to exercise and be healthy for my baby also keep in mind they sent me home from work so now I really do nothing. Any advise on what workouts I can start pretty much as a beginner? Cause I feel like a beginner when I workout now.

  • Loved your video! I giggled everytime you complained about the heat cause I feeeel youuuu so much, I’m still in the first tri tho. I feel like I’m always being baked in an oven. �� Much love! You got a new subscriber.��

  • Love this. Exercising during pregnancy makes it easier for birth and you bounce back faster after you have your bubba. Totally worked for me. Some cant believe how i do it. I only have two kids and they were easy. I went home an hour or 2 after i gave birth. I was so proud of myself and hyping myself up ❤

  • Thank you so much for information video I’m definitely a new mom again but bfr I didn’t CrossFit or lift or did any training but your video definitely helped I also have abs and suffer from ptsd anxiety so for me working out is my stress relief so now I’m definitely have all kinds of questions if I should keep doing it and how much i can train and how but please keep these videos for moms like me that want to just continue been healthy and strong for our babies thank you and God bless����������

  • Hi I am regular gym goer and lift weights n train all muscles, I found that I am 4 weeks pregnant, what exercise should I avoidnow? can I lift heavy? or train abs?

  • I didn’t exercise because I didn’t know that I could. I’m pregnant and haven’t exercised for months but before pregnancy I was active and doing a LOT. is it okay to do what I was doing before or get close to that again or is that not a good idea bc I stopped for a few months?

  • It’s so hard to know what intensity to workout at. I haven’t even worked out because I’m scared I’ll push to hard. I’m used to working out extreme lol. Help. I want to badly workout but have only done light yoga.

  • Hi Carly, thank you for the content. Question: I was very fit before pregnancy (I’m a ballerina and was training crossfit too) but for a couple of reasons I decided not to continue training during my first trimester.Now that Im on my second trimester the doctor told me I could do anything I wanted and I feel more confident to resume training. Do you think I could slowly pick up training or these 3 months I stayed inactive (I was just walking which for me is close to nothing) would be like “im starting a new activity”? I feel like I lost a lot of muscle of course but I don’t feel like a beginner… What do you think?

  • so I have boxing and competing for sometime. I am about two months Iam wondering if bag drills and pad drills is ok? NO contact sparring or anything of that sort. Thanks

  • First thing first, 10 out of 10 she already worked out before pregnancy. Don’t think you can get pregnant and run out and start
    Lifting weights and running. She is right she was not out trying so.ething new.

  • So True because when I was pregnant with my daughter I did not work out with her and that was a painful labor I don’t know if it’s because she was my first or me being overweight and not “fit”… but with my second child (son) I jogged, walked, danced, lift weights did 5ks you name it “because I was doing all this after I had my daughter so it was ok”. During that labor with my son I did not have to have no medication until it was time to push that’s because “I wanted medication” but Yeah i did not feel anything the whole time and the doctors were saying that my contractions were very strong on the screen they were surprised that I was sitting there laughing and playing with everyone lol… I popped him out in 10mins… hopefully with my third pregnancy right now it will be the same because I’ve been working out with this one also.. “same workouts and I’ve done 2 5ks” this time..

  • Hello Carly, do you recommend any online pre and natal course? I am a Physiotherapist and I’m interested in doing this course. Thanks

  • I love this video, thanks for inspiring me…
    Actually I not speak English daily but you explain this really good, easy to understanding..

  • I guess my main question would be when doing other exercises, do you still hold in your abs to support your low back? Or should you not do that while pregnant?

  • I still kept doing crossfit until the end of my 2nd trimester. Now we are no longer able to afford the gym so I do home workouts instead. I still do cycle and sometimes long walks

  • Ok I’m 3 months pregnant and I was sick and exhausted for the whole pregnancy so far. It has held me back from exercising. So now I feel tired from the smallest activities. Would it be ok for me to pick up free weight exercises? Such as body weight. No added weight. I’m also pregnant with twins. Any help helps!! Thanks in advance!

  • So, the rule of thumb is not to start anything new. What if you were not exercising before pregnancy but now you are feeling the need to start for overall better wellbeing, should that idea be scratched? I also don’t just want to walk. I need more.

  • For crying out loud! Save your selves some time folksthis ditsy clown doesn’t show any ACTUAL exercises…she just talks and talks and talks…what a waste of time!

    Stupid piece of shit.

  • Great video. I’m launching a FREE exercise and wellness programme called The Powerful Pregnancy. Our mission is to to empower women to be their strongest both physically and mentally during pregnancy. We’re looking for women who are 12-16 weeks pregnant (Oct 2019) to trial our online classes and give us feedback. If you’re interested, or would like more information contact Jane Wake via janewake.com/contact and subscribe to our YouTube Channel http://www.youtube.com/user/noodlemx?sub_confirmation=1

  • I want to know what is the best belly wrap during and after pregnancy. Please let me know I need the most help I can get thank you!

  • So on your first point about sticking with your previous routine, I did not exercise before getting pregnant really. It was off and on, not consistent. Would it be safe for me to exercise? Now that I’m in my second trimester I have more energy but the few times I’ve tried working out (mostly do some upper body with weights, squats and elliptical) 10-15 minutes in I find myself too exhausted to continue. After one session I was so shaky and sore in my abdomen, from round ligament pain I’m sure. My abdomen muscles in particular feel very weak and easily become sore, even standing too quickly can cause me pain. I don’t know if I should just push through Or if 10-15 minutes is enough for me personally since I didn’t workout beforehand. I’m afraid of harming myself or my baby. The session where I became weak and shaky after I immediately noticed my baby boy was moving around a lot, he didn’t stop for about 30’minutes which was unusual. I actually worried I had done too much but it was literally only a 15 minute session which is pathetic. Im at a loss of what to do.

    Becoming pregnant was my motivation to be more healthy. I have actually lost 35 pounds while pregnant. I weigh less now at 20 weeks then I did when I first found out! I really would love to add exercise in. The doctors are not concerned with my weight loss either and consider it a good thing. My baby boy is healthy and weighs 13oz at week 20 which is normal:)

  • I’m 5 months now, and I would listen to other people telling me to not workout but I wanna pick back up what I used to do before I got pregnant ( calisthenics and running on treadmill, and lifting weights ) is it smart for me to do this? Or should I just do calisthenics and small weight lifting?

  • Thank you for the article. You are an inspiration to us all. Here’s a great way I found to fit to be pregnant. I hope it helps some others.: https://bit.ly/2HzGFT4

  • Quick question, I went to the bellies inc website & it said to measure yourself at 30 weeks for the ab system, which leads me to believe its for postpartum and therefore not a preventative measure for ab separation? Is this a correct assumption? Or do you recommend wearing it throughout pregnancy? If so, how would I choose the right measurement for it if I’m just starting my second trimester? Thank you.

  • I just listed: Expecting Better: Why the Conventional Pregnancy Wisdom Is Wrong-and What You Really Need to Know [hardcover] Oster, Emily [Aug 20, 2013], for $19.99 via @amazon https://www.amazon.com/gp/product/1594204756/ref=cx_skuctr_share?smid=A3FYCC14ZQ32MA

  • Hello. Can you tell me from which week have you used the belly wraping? I just ordered the same one you used and I want to wear it as soon as possible-is that ok (I am in week 17. and my belly is quite small at this point). Thank you!����

  • I couldn’t do anything on my first trimester, I Lost 7kg idk in lbs but its alot and exercising would have been absoluetly terrible. Now I’m on my second trimester 21 weeks (still had lot of nausea in the beginning of 2nd trimester) now I feel super tired but my body feels much better.

  • Do you feel nervous about “the mom pouch” after baby? Which of these are you going to do to reduce your abdominal muscle separation?

  • Incorporating some moderate aerobic activity, such as walking or swimming, and some flexibility and strengthening work, like yoga, is all any pregnant woman needs. I suggest to buy this ebook, which has the best solution and delivers awesome source of info that a pregnant woman needs. This is the link-
    https://payhip.com/b/v2lZ

  • I just found out that I’m pregnant, I’ve been walking a lot before I found out.. I’m 4 weeks now, can I continue walking just to not gain too much weight? Everyone stops me. And my morning sickness or any other symptoms haven’t kicked in yet.So I’m very confused..

  • I’m at 7 weeks and I have morning sickness 24/7. Only thing that helps is regular naps. Same as my first pregnancy. Hope to exercise in 2nd trimester

  • I made a huge mistake a d stopped working out completely when I found I was pregnant, I felt too sick. But i wanna start again, but I’m super weak and loss my muscle, what do I do?:(

  • Thank you!! I did not workout at all during my first trimester due to feeling exhausted and sick all the time. Now, in my second trimester, I am ready to get back into my happy placethe gym! Praying that staying strong will help with labor and also bouncing back afterward!

  • When is it good to start using the belly band during pregnancy? Second trimester? third trimester? or when you start to have a bit of belly? Thx!

  • Thank you so much for sharing this! I am a movement instructor and self-care coach who sometimes works with expecting and new moms and this was super-helpful!

  • Gah I’ve heard about this abdominal muscle separation.. I’ll definitely keep this in mind when preggo time comes around haha (not anytime soon lol) 😉

  • This is such a huge issue among women and my cousin is going through it right now. i have already shared your video and subscribed. Thank you

  • LOVE the belly wrap! I used it during my pregnancies too! I also love the cue you used hug the baby to your spine to make sure you’re engaging your abs. Such a great image! Thanks for the great tips!

  • Another awesome video girl! Can’t wait until I have a child someday and lucky to have your videos as a resource for when that day comes.

  • You stupid lip-filler bimbo barbie wannabe…the title said 6 benefits…but you gave me “a headache in 6 minutes”. You just talked and talked and talkedand talked a whole bunch of shit.

    You like listening to your own voice. Keep it concise and interesting.

    Instead it was boring as watching paint dry.

    Thick piece of crap.

  • What if you didn’t exercise before baby?? Not hating just curious because unlike you I didn’t really exercise before but I still want to be somewhat prepared

  • Hola Lissette! Gracias por tus videos, me encantan! Justamente mi esposo y yo estamos en la búsqueda de un bebé y me alegra mucho conocer de los beneficios durante el embarazo. Tengo una pregunta, mientras buscabas quedar embarazada disminuiste la intensidad de tus entrenamientos? No tengo mucho entrenando, así que no sé como proceder con este tema. agradecería mucho me respondieras. Por favor has más videos en español, creo que hay muchos latinos que te vemos. Saludos hermosa!!!!!

  • 25 lbs is good to gain overall i exercised up to one week before birth keeping HR where the Guidelines recommend and i think it makes the birth process soooooooo much easier!!!