Congratulations you’re pregnant! If you are a dedicated athlete or addicted to spinning class, you may feel that you have reached a roadblock with this pregnancy. If you are a fitness buff or experienced is fairly new to the fitness scene, you might be wondering how to explore the world of prenatal fitness.
What exercises they are off limits? What should change? How often should you go to the gym? If these are the questions you have, you are not alone, and this article is designed to answer them and start on this journey of prenatal fitness armed with the knowledge and confidence in his powerful body!
prenatal fitness tips
Where to begin?
If you were active before becoming pregnant, you can continue doing most of the things that you would if you were not pregnant. training methods such as contact sports, and some exercise movements, are off limits, but for the most part, can only move on with your normal training program.
If you were not exercising regularly before pregnancy is the perfect reason to start. It is perfectly safe for her baby and, in fact, is very good for your baby. As long as your doctor has given the okay, you can start relieving himself in a regular exercise. Pregnant women are recommended to get at least 30 minutes of exercise a day. The fun part is that the way you choose to move during those 30 minutes are completely yours and the possibilities are endless.
What precautions or modifications do I have to do?
During the first trimester, women often are plagued with nausea and fatigue, because all new high levels of hormones coursing through your body to create a healthy baby. This can make it difficult to exercise. If you’re a girl who likes to exercise as soon as his feet touched the ground in the morning, you may be in for a rude awakening that is running to the bathroom instead of using the gym. In this case, it may be better to wait until after exercise has been able to have breakfast. During this time, just I know that even something as simple as getting some fresh air and going for a walk can do wonders for morning sickness.
During the second and third quarters, (hopefully) will be adjusted to hormones and you will have some of his old energy back, but that will have an average rapidly expanding! Your baby is well protected inside your body, but make the following changes:
- Avoid contact sports or any exercise where you could be hit in the abdomen
- Take a break with squats and sit-ups for a while, and the use of toe boards or crunches to strengthen your abdominal muscles
- Try to maintain a level of exercise where you can still hold a conversation. His heart is doing a lot of work carrying blood to your baby now, too, so it is important not to let the heart to work so hard that it can not effectively make
- avoid exercises that force you to lay flat on his back
- avoid exercises that put excessive stress on the lower back, especially because her belly gets bigger and bigger
- avoid hot yoga, and any another type of exercise that cause overheating
- avoid exercises with a high risk of falling
So how can I exercise during pregnancy?
There are a ton safe for exercise than running on the treadmill options. Even if you’ve been doing this for years, you may not tolerate her pregnant body so well anymore. If you need to change it up, most things are safe to treat (and are very good for you, in more ways than one!) Training as prenatal yoga, Pilates, Zumba, Barre, training spinning class, at home , and classes that combine several of these are all great options.
Why should I exercise?
No matter how you choose to move your pocket, you get some pretty big benefits! You will sleep better and reduce the risk of symptoms such as constipation, back pain and inflammation. It can help prevent weight gain during pregnancy and excess reduce the risk of developing gestational diabetes. Exercise also helps increase your energy, increases your mood and improve your immune system.
The strengthening of large muscle groups such as the buttocks / thighs, core and upper body will help improve your posture and avoid things like shoulders hunched or an excessively arched back. Staying physically fit and strong also going to help you during labor, possibly making it shorter and softer. (It is important to work your “pushing muscles” by strengthening its core and pelvic floor. Squats are great for this, and adding them into your routine 3-4 times a week is a great goal !)
And last but not least, exercise (safely) helps give your baby a healthy start for your little life! Your workouts can give your baby a healthier, more efficient heart, brain development increases, and reduces the risk of certain diseases later in life. Give your baby and yourself the gift of good health, and the workout during pregnancy!
By Randi Thiebaud for Healthy Moms Magazine
Randi Thiebaud, Social Media Manager for Mumberry is a Nutritional Sciences graduate from Texas A & M University University. She knows how difficult it can be (and also how important it is) to live a healthy life, and loves to help educate others on how to implement healthy diet and exercise habits in their daily lives. When not working on Blog Mom, you can find her curled up with a book, trying a new recipe, or bingeing watching Grey’s Anatomy on Netflix. She loves two-step, talking on the phone, and Sunday brunch. For more tips on diet and lifestyle Randi, click More blog.mumberry.com .