When new participants showed up in my fitness classes and saw me, the instructor, bearing a round, pregnant figure, their faces took on a look of either admiration, condemnation or worry. All expressions I easily understood, for when I discovered I was pregnant, I too felt a range of feelings toward my part-time career in the fitness industry. Could I still work out? Could exercise harm the baby or me? What types of exercises could I continue, and which should I quit?

Despite what many well-meaning grandmothers will advise, and despite the old wives' tales, (such as if a woman raises her arm over her head, the cord can strangle the baby), most exercises can be continued safely during pregnancy if certain precautions are taken.

The American College of Obstetricians and Gynecologists has summarized their stand on the issue by stating that unless there are certain medical or obstetrical conditions, (such as hypertension, preterm labor or rupture of membranes, incompetent cervix, persistent bleeding or IUGR), "women who have achieved cardiovascular fitness prior to pregnancy should be able to safely maintain that level of fitness throughout pregnancy and the postpartum period." The following guidelines are geared to women who are experienced exercisers and have been working out for at least six months prior to pregnancy.

Always consult your doctor before beginning any exercise regimen.

The most important rule of thumb: Listen to your body! A woman's body is keenly intelligent. Just as hunger tells you when to eat, fatigue tells you when to rest. During the first trimester, when fatigue is often at its worst for pregnant women, you may want to shorten the duration of your workouts or lessen the number of times a week you work out, but at this stage, your usual routine is still very safe.

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