Workout Tips for Moms-to-Be
Don't fall into the trap of thinking that pregnancy is your ticket to the couch for 40 weeks. There's no need to put your workout on hold--in fact, exercising during pregnancy can help prevent gestational diabetes, increase stamina needed for labor and delivery, ease the baby blues and postpartum depression, and help to maintain energy levels. Another perk: You'll likely take the baby weight off faster. Sounds good? Now, you'll just have to recruit someone to help tie your sneakers!
Both cardio and strength training are safe for most pregnant women, but you'll obviously want to get the OK from your doctor. And there are a few things to remember. First, now is not the time to start training for that marathon you've always wanted to run. Vigorous and intense workouts are not recommended. If you're already active, continue with your program and modify as necessary. If you've never exercised, be sure to start slowly and work your way up to a moderate level. Second, keep your heart rate below 160 beats per minute to avoid overheating, which can harm the baby. Finally, make an effort to focus on your breathing. You want to ensure that you can maintain a rhythmic pattern; basically, if you can't talk, you're exercising too hard. Good pregnancy workout options include yoga, aquatic exercises, bicycling (as your pregnacy progresses, you should switch to a stationary bike to help maintain balance) and walking. If you are an avid exerciser and are running, you don't have to hang up your sneakers. Talk to your doctor and listen to your body: When you feel like slowing down, slow down.
You can also try these tips to make sure both you and baby stay healthy during your workouts:
Drink up. Stay hydrated by drinking plenty of water before, during and after your workout.
Don't forget to breathe. Holding your breath for more than a few seconds during your workouts can deprive your baby of oxygen.
Choose safe positions. You may want to skip squats (they can cause the placenta to separate from the uterus). And after the first trimester, it's not a good idea to do ab work or moves that require you to lie on your back; it puts too much pressure on your baby and your organs. And if you're ever unsure about a move, just check with your doctor.
Go steady. It's usually best to avoid workouts that involve bouncing, jarring (up and down movement), leaping or sudden changes in direction, such as horseback riding, skiing and some aerobics classes. You'll also want to steer clear of anything that poses a risk of abdominal injury or falling. Remember, your center of gravity changes as your body adjusts with pregnancy, which is why it is important to listen to your body and your doctor.
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Both cardio and strength training are safe for most pregnant women, but you'll obviously want to get the OK from your doctor. And there are a few things to remember. First, now is not the time to start training for that marathon you've always wanted to run. Vigorous and intense workouts are not recommended. If you're already active, continue with your program and modify as necessary. If you've never exercised, be sure to start slowly and work your way up to a moderate level. Second, keep your heart rate below 160 beats per minute to avoid overheating, which can harm the baby. Finally, make an effort to focus on your breathing. You want to ensure that you can maintain a rhythmic pattern; basically, if you can't talk, you're exercising too hard. Good pregnancy workout options include yoga, aquatic exercises, bicycling (as your pregnacy progresses, you should switch to a stationary bike to help maintain balance) and walking. If you are an avid exerciser and are running, you don't have to hang up your sneakers. Talk to your doctor and listen to your body: When you feel like slowing down, slow down.
You can also try these tips to make sure both you and baby stay healthy during your workouts:
Drink up. Stay hydrated by drinking plenty of water before, during and after your workout.
Don't forget to breathe. Holding your breath for more than a few seconds during your workouts can deprive your baby of oxygen.
Choose safe positions. You may want to skip squats (they can cause the placenta to separate from the uterus). And after the first trimester, it's not a good idea to do ab work or moves that require you to lie on your back; it puts too much pressure on your baby and your organs. And if you're ever unsure about a move, just check with your doctor.
Go steady. It's usually best to avoid workouts that involve bouncing, jarring (up and down movement), leaping or sudden changes in direction, such as horseback riding, skiing and some aerobics classes. You'll also want to steer clear of anything that poses a risk of abdominal injury or falling. Remember, your center of gravity changes as your body adjusts with pregnancy, which is why it is important to listen to your body and your doctor.
http://thebestlife.com
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