Q: I'm three months pregnant. Should I continue with my strength-training program or stop until after my baby is born? - M.O., Canton, NY

A: You'll want to check the specifics of your training regimen with your doctor, since he or she is more familiar with your personal health history and fitness level. A simple exercise regimen that your doctor approves can help you feel wonderful during your pregnancy. And once you've had your baby, you'll have a head start on getting back to your former body shape and fitness levels. You'll probably get his or her blessing to continue exercising, though you may have to adapt your fitness routine as your pregnancy progresses.

Bear in mind that, with all the physical changes going on in your body, there are times when you will feel physically fatigued and mentally flat. Medical experts agree that under these conditions, it's foolhardy and potentially dangerous to the unborn child to try to continue exercising at extremely high levels throughout your pregnancy. But that doesn't mean forsaking your workout entirely. Most research shows that moderate exercise during pregnancy appears to pose no danger to the fetus. It's only when exercise becomes excessive that fetal development may be impaired.

Leading sports gynecologists recommend that workouts be continued, but pared down, without increasing the intensity or frequency of the workouts. Above all, pregnancy is not a time for extremes. A pregnant woman should not go all out to maintain a certain fitness level and trim figure, but instead, she should be ready to cut back, especially toward the final trimester.

During pregnancy, your goals should not be to set performance bests, but to keep your muscles strong and your spirits lifted. Adhere to these general recommendations and your workouts should be safe, comfortable, and helpful in boosting your energy and self-esteem:

* Consider your medical history. Discuss exercise needs with your health-care provider, especially if medical conditions such as diabetes, high blood pressure, or history of miscarriage may pose problems.
* Obtain support for your decision to exercise from your partner. Exercise doesn't cause miscarriage or increase its risk. Miscarriages are usually caused by abnormal chromosomes, not by weight training. A partner who realizes this will be there to lend support.
* Listen to your body. The "no pain, no gain" workout philosophy is particularly out of place during pregnancy. Exercise to maintain your fitness level during pregnancy, not to improve it. Slow down or stop when you feel fatigued or out of sorts.
* Be flexible. Don't have pre-set goals for daily exercise. Your fatigue level, balance, and other factors may affect each workout differently.
* Wear a support bra during a workout. As your breasts become larger, you'll need the extra help.
* Change exercise positions slowly. This will help you avoid dizzy spells that can often occur during pregnancy.
* Be aware that hormonal secretions will soften your joints and ligaments during pregnancy. This will make you more susceptible to injury. Enlarged breasts and uterus, as well as increased weight, may lead to impaired balance and coordination.

Source: fitlinxx.com