Jim Karas Fitness Q and A
Oct. 14 -- Fitness expert Jim Karas, author of The Business Plan for the Body, says pregnant women are often confused about what they should be doing to stay in shape.
Karas says exercise can really help women through their pregnancy. The fitness expert recommends a light workout that concentrates on building back strength and simply staying healthy. Karas warns that women should not be looking for big fitness gains during pregnancy.
Meanwhile, Karas says it's absolutely necessary that pregnant women check with their doctor before attempting any exercise routine at all.
"After the first trimester, don't do any exercises that involve lying on the back, no jarring activities, no serious running, no high-impact aerobics," Karas said on ABCNEWS' Good Morning America.
Karas answered viewer questions received via ABCNEWS.com after his appearance on GMA. Please read his online Q & A below.
Dear Mr. Karas,
I am about 4 months pregnant now and have not worked out for the last month and a half. Prior to being pregnant, I had a regular fitness routine that included 6 days of high impact cardio and 4 to 5 days of weight training. I've stopped working out because of pregnancy related symptoms. Now, I am feeling more energetic and ready to hit the gym. I've read several articles that are not very clear about what weight training exercises I should avoid. My question is, can I still use free weights for my upper body and can I still do squats and lunges? Thanks so much for your help.
— Tiffany, San Antonio, Texas
Yes, Tiffany, you can weight train during pregnancy. I strongly recommend it for all of my clients. It really helps them maintain their lean muscle tissue. Lean muscle tissue is the body's most metabolically active tissue which burns lots and lots of calories. Case study shows that one pound of muscle can burn between 35-50 calorie per pound per day. This really keeps their weight down during the pregnancy and helps them to lose the weight faster after the delivery. It also helps to keep your back strong while carrying the baby and after the delivery when you have to hold the baby, place them in their crib, etc.
Now, here are the rules:
1. Never go to exertion. While I recommend this for non pregnant people when performing strength and resistance exercises, never do that when pregnant because you are cutting off oxygen to the baby.
2. Perform more exercises with machines than free weight because it will ultimately be safer. Since you are used to free weights, you can continue with them longer.
3. Careful with the lunges and squats and don't hold weights, since you are already holding more body weight than before. Only do partial squats and partial lunges as some studies prove that they could induce early labor.
4. Make sure to always drink lots and lots of water when exercising.
Good luck and listen to your body
— Jim Karas
Dear Mr. Karas,
I learned a lot from your segment on Good Morning America today about pregnant woman and weakness in the back. My daughter is single, 32 years old, and has suffered with a weak back since she was young. Someday she plans to have a family. Do you have videos or a training center here in the NY area that specifically targets those with weak backs? Any assistance you can give us will be valued. Your work is very valuable. We wish you continued success. Thank you.
—Callie, Brooklyn, NY
Just this past weekend I shot three exercise videos which all emphasize the back muscles, since so many of us have a weakness in that area. These video use the SPRI Xertubes and Xerings which really work the whole back of the body. They should be available on my Web site, www.jimkaras.net, in the next two to three weeks.
In the meantime, just sitting up straighter, pulling your shoulders together and tucking your abdominals can help.
— Jim Karas
Dear Mr. Karas,
I am 27 years old 5'7 and weigh 147 pounds. I have lost 60 pounds with diet change and exercise and kept it off for two years. We are thinking about getting pregnant within the next year and I am trying to get my body ready for this experience. I usually exercise five days a week. My workouts consist of a fitness swimming class, spinning classes, running about eight miles a week and strength training at least three days a week with core strengthening four times a week. My question is how should I alter my workouts when I become pregnant? I am very nervous about gaining weightagain and would like to stay healthy throughout my pregnancy.
— Kris, Three Rivers, MI
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