16 Right Ways Of Exercising When You’re Expecting

Jan 31, 2011 3 Comments by
Not only does your pregnant body not fit into your regular workout clothes anymore, it also may not fit into your regular workout routine. Now that you’re exercising for two, you’ll need to make doubly sure you’re exercising the right way. Here are some pointers, whether you’re a gym junkie or a Sunday stroller:
1.The Starting Line Is The Practitioner’s Office. Before you lace up your sneaks and hit the aerobics class, make a pit stop at your practitioner’s office for the green light. It’s highly likely you’ll get it — most women do. But if you have any medical or pregnancy complications, your practitioner may limit your exercise program, nix it entirely , or — if you have gestational diabetes — even encourage you to be a little more active. Be sure you’re clear about what exercise programs are appropriate for you and whether your normal fitness routine  (if you have one) is safe to continue when you’re expecting. If you’re in good health, your practitioner will likely encourage you to stick with your regular routine as long as you feel up to it, with certain modifications (especially if your regular routine includes pregnancy – taboo sports, like ice hockey) .
2.Respect Your Body As It Changes. Expect your routines to change as your body does. You’ll need to modify workouts as your sense of balance shifts, and you’ll probably also have to slow down to avoid taking a pill (especially once you can no longer see your feet).  Also expect workouts to seem different, even you’ve been doing your particular routine for years. If you’re a walker, for example, you’ll feel more pressure on your hips and knees as your pregnancy progresses and as your joints and ligaments loosen. You’ll also have to accommodate your pregnant body by avoiding any exercise that requires you to lie flat on your back or stand without moving (like some yoga and tai chi poses do) after the first trimester. Both can restrict your blood flow.
3.Start Slow. If you’re new at this, start slowly. It’s tempting to start off with a bang, running 3 miles the first morning or working out twice the first afternoon. But such enthusiastic beginnings usually lead not  to fitness but to sore muscles, sagging resolve — and abrupt endings. Start the first day with 10 minutes of warm-ups followed by 5 minutes of a more strenuous workout (but a stop sooner if you begin to tire) and a 5-minute cool-down. After a few days, if your body has adjusted well, increase the period of strenuous activity by about 5 minutes until you are up to 30 minutes or more, if you feel comfortable.
Of course, if you’re already a gym rat, remember that while pregnancy is a great time to maintain your fitness level, it’s not a time to increase it (you can set  new personal bests after baby is on the scene) .
4.Get Off To A Slow Start Every Time You Start. Warm-ups can be tedious when you’re eager to get your workout started — and over with. But as every athlete knows, they’re an essential part of any exercise program. They ensure that the heart  and circulation aren’t taxed suddenly and reduce the chances of injury to muscles and joints, which are most vulnerable when cold — and particularly during pregnancy. So walk before you run ,  swim slowly or jog in place in the pool before you start your laps.
5.Finish As Slowly As You Start. Collapse may seem like the logical conclusion to a workout, but it isn’t physiologically sound. Stopping abruptly traps blood in the muscles, reducing blood supply to other parts of your body and to your baby. Dizziness, faintness, extra heartbeats, or nausea may result. So finish your exercise with exercise: about 5 minutes of walking after running, easy paddling after a vigorous swim, light stretching after almost any activity. Top off your cool-down with a few minutes of relaxation. You can help avoid dizziness (and a possible fall) if you get up slowly when you’ve been exercising on the floor.
6.Watch The Clock . Too little exercise won’t be effective; too much can be debilitating. A full workout, from warm-up to cool-down, can take anywhere from 30 minutes to an hour. But keep the level the of exertion mild to moderate.
7.Divide And Conquer Your Workout. Can’t find time in your day for a 30-minute workout? Divide your exercise schedule into two, three, o even four shorter ones. Not only will any combo that adds up to 30 minutes do the trick, this can tone muscles more effectively.
8.Keep It Up. Exercising erratically (four times one week and none the next) won’t get you in shape. Exercising regularly (three or four times a week, every week) will. If you’re too tired for a strenuous workout, don’t push yourself, but do try to do the warm-ups so that your muscles will stay limber and your discipline won’t dissolve. Many women find they feel better if they do some exercise — if not necessarily their full workout — every day.
9.Compensate For The Calories You Burn. Perhaps the most fun part of a pregnancy exercise program is the extra eating you’ll have to do.You’ll have to consume about 150 to 200 additional calories for every half hour of moderate exercising. If you believe you’re consuming enough calories but you still are not gaining weight, you may be exercising too much.
10.Replace The Fluids You Use Up. For every half hour of moderate activity, you will need at least a full glass of extra liquid to compensate for fluids lost through perspiration. You will need more in warm weather, or whenever you’re sweating a lot: Drink before, during, and after exercising—but no more than 16 ounces at a time. It’s a good idea to start your fluid intake 30 to 45 minutes before your planned workout.
11.Choose The Right Group. If you prefer a group approach to exercise, take an exercise class that is specifically designed for pregnant women (ask for the instructor’s credentials before enrolling). For some women, classes are better than solo exercising (particularly when self discipline is lacking) and provide support and feedback. The best programs maintain moderate intensity, meet at least three times weekly, individualize to each woman’s capabilities, and have a network of medical and exercise specialists available for questions.
12.Make It Fun. Any workout, group or otherwise, should be an experience you look forward to rather than dread, one you think of as fun, not as torture. If you choose something you like doing, it’ll be easier to stick with—particularly on days when you have no energy, feel the size of an SUV, or both. Some women find it helpful to pick a workout with a social component, from a prenatal yoga class to a romantic after-dinner walk. Exercising with a mate or a pal, incidentally, increases the odds of sticking with a program. So instead of meeting a friend for a coffee and scone, meet for a walk.
13.Do Everything In Moderation. Never exercise to the point of exhaustion, especially when you’re pregnant. There are several ways of checking to see whether you’re overdoing it. First, if it feels good, It’s probably okay. If there’s any pain or strain, it’s not. A little perspiration is fine; a drenching sweat is a sign to slow down. So is being unable to carry on a conversation as you go. Work hard enough so you feel yourself breathing more heavily, but never be so out of breath that you aren’t able to talk, sing, or whistle while you work (out). Needing a nap after completing a workout means you’ve worked too hard. You should feel exhilarated, not drained, after exercising.
14.Know When To Stop. Your body will signal when it’s time by saying, “Hey, I’m tired.” Take the hint right away, and throw in the towel. Make serious signal suggests a call to your practitioner: pain anywhere (hip, back, pelvis, chest, head, and so on); a cramp or stitch that doesn’t go away when you stop exercising; uterine contractions and chest pain; lightheadedness or dizziness; very rapid heartbeat; severe breathlessness; difficulty walking or loss of muscle control; sudden headache; increased swelling of your hands, feet, ankles, or face; amniotic fluid leakage or vaginal bleeding; or, after the 28th week, a slowing down or total absence of fetal movement. In the second and third trimesters, you may notice a gradual decrease in your performance and efficiency. This is a normal and another signal to take it easier.
15.Taper Off In The Last Trimester. Most women find that they need to slack off somewhat in the third trimester, particularly during the ninth month, when stretching routines and brisk walking or water workouts will probably provide enough exercise. If you feel up to sticking with a more vigorous programs, your practitioner may green-light your usual exercise agenda right up until delivery, but definitely ask first.
16.Even When You’re Not Working Out…Don’t Just Sit There. Sitting for an extended period without a break causes blood to pool in your leg veins, can cause your feet to swell, and could lead to other problems. If your work entails a lot of sitting, or if you watch TV for hours at a time or travel long distances frequently, be sure to break up every hour or so of sitting with 5 to 10 minutes of walking. And while at your seat, periodically do some exercises that enhances circulation, such as taking a few deep breaths, extending your lower legs, flexing your feet, and wiggling your toes. Also try contracting the muscles in your abdomen and buttocks (a sort of sitting pelvic tilts). If your hands tend to swell, periodically stretch your arms above your head, opening and closing your first several times as you do.

Exercise During Pregnancy, From Conception To Delivery

3 Responses to “16 Right Ways Of Exercising When You’re Expecting”

  1. Sarah Farrukh says:

    Very Very Nice Info…..

  2. new girl full episodes online says:

    Thanks very nice blog!

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