So the rabbit died as they said in the old days. You got
two pink lines on your home pregnancy test and your doctor
confirmed it. You are going to be a mommy!
Congratulations, you have an incredible journey ahead of
you. You are going to need plenty of energy to grow a
life inside of you and a good workout routine will help you.
A lot of women are under the misconception that exercise
during pregnancy is bad. Unless you have complications
such as a threatened miscarriage or you are a high risk
pregnancy, most doctors will recommend you exercise
throughout your pregnancy. Exercising during pregnancy can
help you balance your hormones, help loosen your bowel
movements, relieve stress, and help avoid or control
gestational diabetes. It also can help you with your weight
gain and make labor and delivery a little easier on you.
There are some modifications though you will have to make
to your exercise routine and some guidelines to follow
especially if you have not really exercised before you were
pregnant.
First get your doctors ok to exercise through out your
pregnancy. As I said earlier, unless you have a
complication your doctor will more than likely give you the
ok. Once you have the ok, think about what exercises you
did in the past. If you have not done much, start off
slowly. Walk for about five minutes a day and add an
additional five each week until you are up to thirty
minutes. Even if you have worked out before you got
pregnant, you do need to tone it down a little because you
are going to be carrying extra weight.
You want to make sure you do low impact activities that
will get your blood pumping but not get you out of breath.
If you have exercised before you should keep your target
heart rate at 140-150. It is going to be less if you
never really exercised before. This does not mean you
have to run out and get a heart rate monitor; you can do
the talk test. If you are doing your exercise and you
find that you can not talk without feeling winded, you are
working out too hard. You want to find it a little
challenging to talk but not be huffing and puffing.
So what kind of exercises should you do? Almost every
doctor will tell you to walk. Walking just thirty minutes
a day, three times a week will have a positive impact on
your pregnancy. Yoga and Pilates is becoming the hip
thing to do and help with your mental health while
pregnant. Make sure you do a pregnancy geared class or
video since they are designed specifically for your new
body. Aerobics are good also, along with walking you have
swimming, or even light jogging will work.
So what should you avoid, most doctors will recommend that
you cut out any sit-ups and some weight lifting after your
first trimester. This is because once you hit four
months, your uterus will probably be slitting on at least
one of your major veins and can slow your blood returning
to your heart. So take it easy on those crunches. NO
matter how many you do while your pregnant you are still
going to get a baby belly!
How long should you exercise? Well, that is really up to
you. Some women report being able to exercise all the way
up to their delivery date while others have to stop by the
time they hit their third trimester. When you are
pregnant you really need to listen to your body and if you
find you can not walk as much as you could a month ago,
then you need to stop. Do not push yourself. It is not
the time for the "no pain no gain" motto. Rest when your
body tells you too.
Gone are the days when being pregnant meant you should do
nothing. You can still exercise. Keep in mind though you
are exercising to maintain a healthy pregnancy, not to lose
weight during your pregnancy.
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We have released the official site for more details go to:
http://www.womensfitness-secrets.com
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