Confused on Exercise - please help (TTC after a loss in April)

[daydrmbelievr]

Hi everyone!
I lost a twin pregnancy very early on in January. I think we are going to start TTC in April.
I began working out last week, giving myself at least six weeks before our first attempt. I

Starting next week, I will be walking two huge dogs for at least an hour, 4x a week. When doing this, should I run or walk, or do intervals? What HR should I be looking to achieve?

I also want to hit the gym 3x a week for classes. Would Tabatas (20 seconds on, 10 seconds off with cardio and light weight activities), or spin be okay? I can keep the resistance lower at spin and the speed higher to avoid building muscle (even though I tend to "muscle up" easily).

^^^ are any of these activities "bad" for the girl sway? In order to not go insane, I need some variety :)

I am also going to limit chicken, fish, etc... but basically eliminate red meat. With my prior attempt (miscarriage, twin molar preg) I eliminated all meats. That time around, I was doing the couch potato route, so I was okay not taking in that much protein.

I already started adding in skim yogurt (Green and non-fat), skim milk, and other sources of extra calcium. I am limiting excess salt and processed food. I'm not taking any vitamins or supplements at this point. I'm also skipping breakfast and trying to stick to eating just 2x a day (minus my mid-afternoon skim milk and Chai drink). I also drink red wine and avoid beer.

Is there anything you would add/subtract/change? I am mainly concerned about the exercise. Is walking/running/jogging 4x a week along with 2-3 times at the gym doing Tabatas and Spin ok??? Or, should I avoid those classes and stick to the cardio equipment?

Thanks so much!

[atomic sagebrush]

I would walk. I think that people start off trying for exercise that is too difficult at first and that sets up for failure. I find many women who have recently (within past 3 years) have been pregnant may be more prone to injury when running due to the "relaxin" hormone your body makes when pg.

Don't worry about heartrate. I don't think there's anything to be gained from that. Just go for an hour, the length of time seems to be the important thing. heartrate is just another thing to worry about.

As long as you're losing at least a little wieght on a lower protein diet, light weights are ok. I would not up protein by much tho. I know the instinct is "if I'm exercising, I need protein" but 40-50 g is all you need.

As you know I don't believe in calcium but if you do, I think it is better to get via supps instead of dairy. Dairy has SO much nutrition in it. But, your call to make,

I would have you take folate instead of folic acid this time.

[daydrmbelievr]

Thank you!!!
I also picked up some Vitex today - I had been on Spiro a while back, and I now notice my hair thinning again (grrrr....)
Should I also use Saw Palmetto in conjunction with the Vitex?

I LOVE working out, so the Tabata and spin is wonderful for me. I am also an avid runner (well, before DS2 came along) and I would do 1/2 marathons, 10ks, and 5ks, so running is not a 'task' for me at all :)

I just wanted to make sure that the Tabata and Spin wouldn't muscle me up too much for this sway, but I guess if I don't take in insane amounts of protein, that is a null point.

Thanks, Atomic!!!!

[daydrmbelievr]

Also, I was thinking about it...

DS1 - I was working out sporadically (I had a high-stress, long hours job so time was not my friend). I was super-healthy and ate a very protein-heavy and gluten free diet (why, I'm not too sure, LOL)

DS2 - I had a broken toe and a fallen arch so I was not working out. The month prior to conceiving, we were in Jamaica so I ate and drank my heart out (hehe)

Maybe working out and this diet will ready turn the tables for me next time around. This is all so interesting when I look at things in retrospect... and how I 'swayed' for boys unintentionally ;)

[atomic sagebrush]

Have you gotten a cycle back though? I generally don't recommend starting V or SP until your cycle has resumed.

IT's really hard for women to build muscle. It takes a lot of food and a lot of rest to do it (plus a genetic disposition to build muscle). I think that most gals can get away with some light weights and anyone who has ever been really fit probably will need them just to get some exercise out of it.

A lot of people lose some weight and think they are growing muscle but they aren't - the muscles are just more visible without the body fat.

[daydrmbelievr]

I did get my cycle back, 28 days after my D&C.
I started my second cycle last Sunday, after a 37 day cycle (longer than usual). I had a perfect 14 day Luteal Phase as well (I had the most horrendeously painful ovulation ever so I knew right when it happened).
I have been running 2-3 days a week (6-7 miles in around 1:10), doing tabata twice (1:10 total exercise with some time on a cardio machine), and walking a couple of days a week. All-in-all, I've been exercising 5-6 days a week so far and absolutely loving it! It feels great to spend so much time outdoors (which I know is also good for pink).

[atomic sagebrush]

Good luck and lmk if I can do anything to help.