Jim Karas Fitness Q and A

Oct. 14, 2002 -- 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

First of all, the key is to get in the best shape possible before the pregnancy. I would try to lose a few pounds, say around an additional three to five. That will help you to start out a little lower. You might want to cut back a bit on the exercise when you get pregnant since you might not feel the same energy level. Don't despair. You will not gain an excessive amount of weight. Just listen to your body, keep your heart rate below 140 beats per minute when performing cardiovascular exercise and keep your weights low and the repetitions high. Just be smart, drink water, watch your diet and understand that this time you are gaining the weight for the baby, not for your thighs.

Also, realize that you only need about 300 additional calories each day when pregnant. Don't go crazy with the eating as we constantly see on the television or in movies. 300 calories is equal to two large apples. That's it. Just think "healthy baby, healthy mom."

— Jim Karas

Dear Mr. Karas,

Thank you for addressing this important issue! What specific upper and lower body weight lifting exercises are safe? And, is there a limit on the weight you should lift? Also, I was a regular at my gym's body pump class which included lots of reps of squats among other exercises. Can I continue? I'm 33, 21 weeks pregnant, and a regular exerciser for 4 years.

— Olivia, Plymouth Meeting, Mass.

Olivia, which by the way is my daughter's name, in my first book, The Business Plan for the Body, I include many exercises for the upper and lower body. All of them are safe with the exception of the pushups, the hamstring curl and the bridges. That leaves you with 12 exercises to perform while pregnant.

I would eliminate the pump class at this time. It requires you to perform too many repetitions and I don't like the excessive squatting. Twelve to 15 squats is fine, but more than that is not recommended.

There is not a limit to the weight you can lift, but this is not a time to push it. You should start to decrease the amount of weight you lift after the 25th week.

I'm sure you will have a safe, healthy pregnancy.

— Jim Karas

Dear Mr. Karas,

I just miscarried (at 9 weeks) and wanted to ask you if you thought exercising might have anything to do with why I lost my baby.

I am an overweight 5'2 woman in my mid 30s. I began exercising about a week before I knew I was pregnant. I continued to exercise, keeping my heart rate at around 140 like the doctor had told me to do. I used the elliptical machine, as well as swimming around 20-25 laps freestyle. According to a friend of mine, the activity from the swimming could have caused my body to miscarry. The reason I was given was because my body was not used to the exercise.

I was told that swimming is the best exercise for pregnant women. Do you agree with that? And as I begin to swim again, should I stop once I get pregnant?

I would appreciate any advice you can give me!

— Christine, Ashland, Mass.

I love swimming. Yes, it is one of the best exercises to perform when pregnant because it takes some of the stress off of your joints and it helps your lower back to support the baby. Remember, your hormones are telling your body to loosen up around the joints. So, the water supports your joints and minimizes injury.

As for the miscarriage, my experience is that most miscarriages occur because the fetus was not viable or something was wrong. According to the Center for Disease Control and Prevention, 16 percent of pregnancies ended in a miscarriage or stillbirth in 1996. Don't in any way blame yourself for this happening. Look at it this way, you got it over with and the probability is that your next pregnancy will be successful. Just keep staying healthy, watch your diet and by all means, continue to exercise.

— Jim Karas

Dear Mr. Karas,

I currently do five days of cardio. Two days a week, I work with weights on my legs, and two days a week I work with weights on my arms. I really want to continue my weight program (which runs about 45 lbs.) especially on my legs. I have only been working out daily for about two months. Is it safe to continue my routine? Also, what should my target heart rate be during pregnancy? Currently it is 155. Thank you so much for your time.

— Heather, Jackson, MS

I would not let your heart rate go over 140 beats per minute to be safe. Yes, you may continue your weight program but you should start to reduce the weight in your last trimester. Just listen to your body and do as much as you feel is possible. Always drink tons of water and make sure to eat a diet high in fruits and vegetables.

— Jim Karas

Dear Mr. Karas,

On Good Morning America you stated that a woman's heart rate shouldn't go over 140 because of the lack of blood flow or oxygen that gets to the baby — however previous to my being pregnant my heart rate was usually in the high 170s. Now that I'm pregnant I thought that lowering that rate to under 160 would be safe … am I wrong? Also, you stated that the one yoga position to avoid is the standing tree. I do a lot of yoga where you are balancing on one leg at a time — is that OK, as long as there isn't pain associated with it? I found your segment very informative, especially the piece on abs — I've let them go because I thought that was a no no — but now I can do little sit ups! It's hard when you're used to 8-10 hrs of aerobic/weight activity a week and now have to restrict your entire routine. I currently only work out doing cardio only 5 hrs a week. Thanks for replying to my email!

— Kim, Pittsford, NY

Most medical journals say that you should not let your heart rate go over 140 beats per minute. That is the general information. If you feel fine at a higher rate, I say fine, just don't stay at that level for more than 10 minutes. This is because your are taking oxygen-rich blood away from the baby at that heart rate and you may risk overheating the fetus, since its core temperature is 1 to 2 degrees higher in temperature.

Yes, you may do some yoga, but by your 20th week, I would pull back since your hormones are loosening up your ligaments supporting your joints. This could lead you to fall and hurt yourself during some of the yoga positions. Once again, you know better than anyone else about your body and what feels right. Just don't feel you have to push yourself at this time. Think maintenance.

I'm really glad you have done so well with your exercise. Now, just modify for you and the baby.

— Jim Karas

Dear Mr. Karas,

Where can I find the half ball/ balance ball that I see you using on many of your segments. I have looked at every sporting goods store in my hometown. I can't find it.

— Sherri, Owens Cross Roads, AL.

Go to www.spriproducts.com and click on the Xerdisc. I love them as they really work the total body. Just this past weekend I shot a video using the SPRI Xerdisc and it should be available from my Web site, www.jimkaras.net, in the next three weeks. Thanks for the interest.

— Jim Karas

Dear Mr. Karas,

I had severe toxemia (high blood pressure) with my first child and delivered at 30 weeks. I have been doing aerobic exercise to help prepare for having a second child. Do you think the elliptical machine is too jarring? What weight exercises do you recommend? I really appreciate your thought. My first pregnancy was a very scary experience and I hope to avoid that with the second child.

— Leslie, Huntsville, AL

First, clear whatever you do with your doctor. I like the elliptical trainer, but just keep the intensity down and listen to your body. Don't push and make sure to drink lots and lots of water throughout your pregnancy. I'm sure this will be a better experience if you just stay tuned to the warning signs.

— Jim Karas

Dear Mr. Karas

I am in my first trimester. What exercises can I do? I have a lot of lower back pain, which sometimes attacks the sciatic nerve. My doctor approves of moderate exercise. I try to walk at least 3 times a week for 40 minutes.

— Olga, Kearny, NJ

I would like you to add some stretching to the walking. You need to do the cat, which is when you go on all fours and slowly inhale and exhale through your lower back. You also need to stretch the hamstring. Try sitting on the floor and placing a chair or one of the SPRI Resist-a-Balls I had on the air today, spread your legs as wide as is comfortable and then slowly lean forward. This will stretch your lower back and the back of your legs, the hamstrings. Just listen to your body and take it easy. I'm sure you will have a healthy pregnancy.

— Jim Karas

Dear Mr. Karas,

I have just discovered that I am expecting for the first time at age 40. I am in general good health but do not exercise regularly. I have a treadmill at home and would like to start some type of daily walking regime. But how often and how long should I walk each day? Thank you.

— Stacy, Charleston, SC

You should start your program today. I would begin by walking for 20-30 minutes. Please monitor your heart rate and don't allow it to go over 140 beats per minute. Then, I would recommend that you buy my book, The Business Plan for the Body. In it, you will see 15 exercises. Of the 15, only three are not appropriate for you and then are the Hamstring on the Ball, the Push Up and the Bridging on the Ball. All of the rest are fine. Just modify the lunges and squats and only do partials of each, as in only go down half way. I'm not trying to sound like a salesman, but the book is so appropriate for pregnant women and will give you lots of good information. Also, make sure to eat lots of vegetables and fruit and really drink water. All of this will assure you a healthy pregnancy. Best of luck and for the record, kids are the BEST!!!

— Jim Karas

Dear Mr. Karas,

I will be 45 this month, and am pregnant with twins due in April 2003. Prior to pregnancy, I worked out with a personal trainer. Mostly free weights, ball exercises, and interval training. My doctor said swimming is the only exercise she wants me doing. However, its a 30-minute drive to the pool, and some days I would like walk or use my ball for ab work. I would like to stay toned during my pregnancy. Do you think I am being reasonable?

— Jeanine, Half Moon Bay, Calif.

Why did your doctor recommend only the pool? Are their other health conditions which preclude you from continuing, in a modified manner, what you were doing before? Did you use fertility? That may be the issue. I would talk to your doctor today. As I said, I liked what you are doing before. Just modify it for the babies. Many of my friends have twins. They are a blast. Enjoy your sleep right now and you won't get much once they arrive.

— Jim Karas

Dear Mr. Karas,

I am 34 years old and this is my first pregnancy. I work in an office environment, plus go to job fairs and sometimes have long hours. Whatexercises do you suggest?

— Jennifer Hardin, Fort Worth, Texas

Anything is better than nothing. First, buy a Resist-a-Ball and sit on it instead of your office chair. That will really help your abdominals and low back. Then, start taking the stairs instead of the elevator or escalator. This will also get you moving. You should try to walk for 15-20 minutes three to four times a week and do some strength training exercises with SPRI Xertubes and Xerings to strengthen your back and arms. Just start slowly, first talk to your doctor and remember, you CAN take time for you even though you are working. You deserve to give you and your baby the very best. You're not being selfish, you're being smart!!!

— Jim Karas

Dear Mr. Karas,

I am a 27-year-old, health-conscious woman. I am not pregnant, but plan to begin trying in a year or so. What type of exercises should I be doing to make labor easier and/or to help my body bounce back afterwards?

— Lisa, Flint, MI

Do it all, cardiovascular exercise, strength and resistance training and stretching. Get to your best weight and really keep your muscles lean and toned. The exercise program in my book, The Business Plan for the Body, can give you a comprehensive program to follow. Also, really watch your food, drink water and prepare yourself for the baby. — Jim Karas

Dear Mr. Karas,

I am 5 months pregnant and before I got pregnant I was lifting approx 30 pounds for my upper body and I was doing leg squats at 90 to 120 pounds. I also taught Latin dancing about 8 to 10 hours a week. Because my heart rate goes up too fast I stopped mostly all and just walk for 30 minutes every other day. I would like to do more. What is the safest limit of weight thatI should lift?

— Leslie, Rocky Hill, Conn.

That is a hard question. Don't worry about the actual weight, watch your heart rate and see how you feel. It's not the time to push yourself. It is the time to take care and give your body the very best. I love strength training while pregnant because it maintains your lean muscle tissue. Lean muscle is very metabolically active and burns lots and lots of calories. This can help you minimize your pregnancy weight gain and lose the weight much faster after the delivery. I love Latin dancing, just take it easy and sit down every few minutes. Sounds to me like you would benefit from a heart rate monitor that would let you know how your heart is responding to the exercise.

Take care! — Jim Karas