Written by Corry on 06 July 2010
Ok…so you’re pregnant and thinking…if you haven’t already, I should get to the gym!
One thing you can guarantee during pregnancy, no matter how much you work out, you will (and you need to) gain weight. If you exercised regularly before your pregnancy, don’t be too concerned about your heart rate during pregnancy – and here is why!
In the past, the American College of Obstetricians and Gynecologists (ACOG) recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. Today, however, the ACOG recommends 30 minutes of exercise a day during pregnancy for most women without any specific heart rate limits.
Today, it is recommended that women use the talk test.
If you can talk but feel winded, you are exercising in an acceptable range.
However, if you feel dizzy or lightheaded, slow down carefully and give yourself a break. Remember once you have received approval from your doctor to exercise, it is advised to include a warm up and cool down for any workout (cardiovascular, strength training and stretching).
Due to the increased blood volume (may increase up to 50% by week 32 of pregnancy) both warm-ups and cool downs for exercise should be increased slightly, average time for either is about 8 to 10 minutes. This can be as simple as doing the exercise you are about to partake in at a slower pace, with lighter weights of dynamic stretches (slow stretching or exercises with movement) until the body warms up and does not feel stiff. Abruptly stopping exercise in pregnancy is not advised as it may cause the blood to pool in the lower extremity, drawing blood away from the uterus.
Fit Moms Running through Pregnancy
Here are a couple great “cardiovascular exercises to try”. Remember you can keep doing what you have always done as long as your doctor says it is ok! As your pregnancy progresses, running for example might become uncomfortable, and when it does, listen to your body and choosing something else. You will be back to running in no time…well, once you can sleep a little!
Swimming:
Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. Avoid scuba diving or water skiing.
Walking:
Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.
Running & Jogging:
Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, we do not encourage that you start running during pregnancy. If you run, make sure you’re well hydrated, avoid over-heating , and wear good shoes. Check out www.runningskirts.com for comfortable clothes for your run.
Bicycling:
The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike or spin class (provided you stay well hydrated) is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so you are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.
Stair Climbing Machines:
These machines pose a small risk of falling. However, side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.
Aerobics (especially prenatal aerobics):
If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you’ll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time after the 1st trimester.
Dance:
Dancing can be done in your home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping, and jumping.
What’s your favorite form of cardio while pregnant? Or normally?
Tags: 1st trimester, fitness, fitness trends, health, pregnancy, trimester
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Written by Corry on 01 July 2010
Yes – you can train your abdominals during pregnancy, and YOU SHOULD. I did, and it made the tummy not be so HUGE!!!
Training your abs is much different while pregnant than after pregnancy for general fitness purposes! The best reason to train your abs during pregnancy – LESS lower back pain!!!
Trimester #1
- Crunches (Mat or Ball) – in the first trimester the baby is low in the pelvis and regular abdominal exercises will not have any impact on a growing baby. Avoid exercises that “strain” the abdominals, but regular crunches, reverse crunches and hip lifts are ok.
- True Reverse Crunch – holding onto a bench or pole, start with the hips engaged and using the abdominals, contract starting with the base of the pelvis and roll up through the spine, lifting the hips and coming up like you are going over a rod. Knees come up towards the chest into spinal flexion.
- Hip Lifts – done either lying on ground or bench. In lying position, legs are straight up. The big difference between the reverse crunch and the hip lift is the hips will lift straight up which is a contraction of the transverse and isometric of the rectus and obliques, without rocking.
Trimester #2 – marks the stage in pregnancy where women can no longer lie on their backs to do abdominal exercises
- All Fours Breathing – on all fours, lift from the belly button to draw the abdominals in on and exhale and release on an inhalation. This exercise will begin to strengthen the transverse abdominals. Try this 10-15 times, 3 times per day.
- Elevator Holds – seated in a chair, this exercise is similar to the all fours breathing. With shoulders back and down, draw the abdominals in on an exhalation and then hold them in while continuing to breathe. Hold this position for 30 seconds and then release. Try this 2-3 times per week; add in a kegels hold to further intensify the exercise.
- Incline crunches on a ball – this smaller range of movement will still allow women to hold the transverse in tight while crunching. At this point women will want to being checking for Diastasis Recti. If diastasis rectus is present, stick to the 3rd Trimester abdominal exercises.
Trimester #3
- Elevator Holds, All Fours Breathing
- Seated crunches – like a regular crunch, but seated in a chair, starting with the elevator hold
Want more information: www.pre-postnatalfitness.com
If you missed it, don’t forget to catch up with the posts in this series:
Tags: 1st trimester, fitness, fitness trends, health
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Written by Stacia on 08 April 2010
Posted by Stacia D. Kelly. Follow her on Twitter.
Gold’s Gym has posted up a great newsletter on the Ghosts of Fitness Past, Present, & Future. Go check it out here.
Our own Corry Matthews shared her view of the Future:
“Kangoo Jumps! These boots are amazing for athletes with injuries, since they take out 80% of the impact. And you can run in them, on the pavement or on the treadmill. I tried them recently — it was a killer workout.”
Now, I haven’t tried the kangaroo jump class.
It still looks a little intimidating to me. And yes, I’m the martial artist in the group, but anything that requires hand-eye-foot coordination, and bouncing? It’ll take me a while. I’ll hang out in the back of the room. I’m sure I’ll get talked into it the same way I got talked into Corry’s Mommy BootCamp class, which is killing my in its own right, and as it should be. If you haven’t checked it out, you can find more info here. OR, pick up a MaxMuscle Magazine soon, we’ve got a whole article plus workout listed.
Did you try Tae-Bo® or Low Carb Diet?
I’m sure people have. I’ve got a great Billy Bank Tae-bo bar, but I don’t use it for his workouts. I admit, I’ll use it in my own makeshift ones, or as a practice weight when training with weapons, but again…the bouncing, do we see a trend here?
Go check out the newsletter and tell me what you think. I do like the pedometers. We make a game out of them in our house, who can get in the most steps for the day. Lately, I’ve been testing out a BodyBugg, it tracks steps, calories in and more importantly for me CALORIES OUT. I have to admit, mine was a gift. My loving mother wanted one and then had me order two as a treat. My only gripe? I have to wear the band on my arm so the bugg rests on my triceps. It’s really hard to hide the darn thing during workouts AND, if I’m doing a heavy upper body workout it starts to cut. I’m at the point if I life heavy, the muscles swell (which looks great in the mirror…but hey, OUCH.)
Which of these trends have you tried, which work better, or are there ones not listed that should be?
Tags: fitness, fitness trends, MaxMuscle, pedometers
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