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| Some of my workout during my first trimester |
1. The first part of my first trimester training was actually tightly connected to my recovery from the two procedures I had in early and mid August
After my cardiac ablation in August, I stayed sedentary (no scheduled exercise) for ~3-4 weeks for the veins to recover. I started out my scheduled exercises by first starting to walk for a longer period of time, it then transitioned to power walk, and then eventually I went to the gym to do indoor cycling for ~20 mins a time.
In early September, I signed up for a 5 K race in early December (Holiday Run Portland) as a token of my COMEBACK race from the cardiac procedure (and celebrating saying GOODBYE to SVT). During this time, I planned to spend 4-6 weeks of run/walk to gradually get back to running.
My schedule was like:
First week: 6 to 7 days a week of doing (1 min job/1 min walk * 5 times)
Second week: 6 to 7 days a week of doing (2 min job/1 min walk * 5 times)
Then I gradually increased (while still had some cut back days) my run time from 2 min to 3 min, then 5 min then 10 min. My total exercise time of each exercise was remained at 20 to 30 mins. At about 6th week, I was able to do 1 mile run/1 min walk twice in my exercise day. 7th week onward, I started to run 20 mins a time, and 3-4 times a week.
Coming back from being sedentary and cardiac ablation to running was not fast, and I felt like I was doing it from scratch. Nevertheless, I'm glad that I took the healthy and sustainable way. 💓
2. Exercise with first trimester symptoms
About mid October, I found out that I was pregnant. 👶 My first trimester symptoms also started to show too. My pregnancy was stable throughout the first trimester. Important things that I avoided doing are: I got out of the habit (and intentionally AVOID) of doing sudden/abrupt change of movement. For example, lifting heavy stuff very fast, standing up from the sitting position really fast. These movements had made me feel weird and uncomfortable around my belly when I was doing them. So I avoided it.
My symptoms include: fatigue - muscle fatigue (similar to the muscle fatigue feeling when I'm feeling sick or weak without pregnancy), very tired - needed 1-2 hrs of evening nap time in order to function, feeling very cold most of the time, low appetite, always feeling at the edge of vomiting when eating, would vomit after eating things that are oily and/or sweet.
My approach to maintain my exercise habit during this time was:
a. Identify the time when body can/feel like exercise, and do it!! For example, I felt the weakest in the evening, so I tried to run in the day before I started feeling weak.
b. Adjust the type and intensity of exercise according to how the body feels. On the running side: I cut down my weekly long run to no more than 40 mins. Easy runs also shortened to 20-30 mins. I also shortened my 5 K specific workout to 20-25 mins (including 10 mins warm up). On strength training side: I focused my strength training mostly on body weight training and did mostly running specific training.
Conclusions
**Check with your doctor that you are OK to train/exercise before doing it**
If you already have a workout routine before pregnancy, try to keep your exercise routine and adjust the type and intensity of your exercise accordingly.
If you have been sedentary but want to enjoy the benefit of being active during pregnancy, start very slow (walking first) and the primary goal is to build an exercise habit!!
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| Excited to finish my 5 K race at the end of my first trimester |
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| At the start, feeling no pressure :) the goal is to finish the run healthy |
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