Fitness superstar
Kayla Itsines will be putting her signature
burpee-heavy routines on the back-burner—at least for now. After officially announcing that she's 20 weeks pregnant in
a series of Instagram posts yesterday, the HIIT queen added that she fully intends on keeping her sweat sessions alive through the nine-or-so months ahead—but with a few modifications.
When a follower, using IG's question feature, asked Itsines exactly how she planned on switching her routine up, she answered, "I now do... modified exercises, lots of walking, no jumping [R.I.P., burpees], lower weight reps, and heart rate monitoring" You listening, soon-to-be mamas?
Joanie Johnson, co-founder of New York City's Fit Pregnancy Club, says that the Instagram fitness guru's self-adjustments are spot-on. "HIIT workouts don’t have to stop, but the intensity should be brought down in order to protect the pelvic floor—especially during the later months when these muscles are supporting a lot of extra weight," says Johnson. The American College of Obstetricians and Gynecologists recommends using your "perceived level of exertion" as a gauge for the intensity of the workout. "As long as a woman can carry on a conversation while exercising, she is likely not overexerting herself," the site reads. So, if you can swear through Itsines' Sweat App mid-session in your normal tone, you're doing it right.
"As long as a woman can carry on a conversation while exercising, she is likely not overexerting herself." —The American College of Obstetricians and Gynecologists
Apart from lowering the baseline intensity of your workout, pump and kegel moves (in which you activate certain muscles by manipulating your breath) will also protect your pelvic floor, according to Johnson. "An incorrect breath pattern, even during easy workouts or yoga, can put you at risk for diastasis recti (abdominal separation) and/or pelvic floor dysfunction," she adds. But of course, you should consult with a qualified prenatal specialist before slipping on your training shoes.
A couple more pregnancy questions you might have: Should I be taking CBD? And, is it okay for the baby if I stick to my vegan diet?
