Staying Fit During Pregnancy
By Ryan Frank
Being pregnant does not mean you have to stop exercising. In fact it’s recommended that women exercise regularly during their pregnancy. Of course the range of recommended exercises is limited. You don’t want to do anything that will put excessive strain on your belly or your back, as it could potentially hurt your baby and you, but there are still plenty of exercises you can do.
Precautions to Keep in Mind
While exercising, a pregnant woman’s heart rate should never exceed 130 beats per minute, as it is dangerous for your baby when your body overheats. Drink plenty of water to keep hydrated.
Remember to never over-exert yourself. When you’re doing more work than you’re supposed to, you have a natural tendency to hold your breath, which is bad for your baby. If you’ve been doing weights and aerobics prior to your pregnancy, you can continue to do so in moderation. If you haven’t been doing weights and aerobics regularly before your pregnancy, it is not recommended that you start now.
Also, before you make any decisions as to what exercise regiment to follow during your pregnancy, consult with your doctor to make sure you know what you should and shouldn’t be doing, as your doctor might have advice related to your specific health history.
Exercises to avoid
Do not do any squats during your pregnancy, as they can cause the separation of the placenta from the uterus. Any exercise that requires you to be on your back should be avoided after the first trimester, as this puts too much pressure on your organs and on your growing baby. Also avoid any abdominal workouts.
Recommended Exercises
1. Walking - Walking is one of the best exercises anyone can do, and for pregnant women especially. It keeps you fit and it doesn’t put too much strain on your knees and ankles. You can do it anywhere and without equipment. Just make sure you get a pair of comfortable walking that provide plenty of support.
2. Sitting exercise machines - Any exercise you can perform on a sitting exercise machine is okay. These exercises include cable curls, leg extensions, seated leg curls, etc. Use low weight amounts and high reps.
3. Swimming - Swimming allows you to exercise all major muscle groups without the dangers of over-exertion and muscle straining that’s implicit in aerobics or weight training.
4. Yoga - Yoga exercises can keep your muscles toned and your limbs and joints flexible, which is a great way to prepare for the rigors of your third trimester.
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