Remember those pre-pregnancy days when you bounced right out of bed, dashed to the gym or went out for run, and finished, feeling fired up and in control to tackle everyday life? Do you give up that though up just because you saw that pink positive line on the pregnancy test? For most mamas, the answer is NO, as long as you alter you routine slightly to take in account your new physical state! So keep going even if you don't have the energy just get on that treadmil, go for a jog, push play to your favorite DVD and you will join ME and millions of other woman who stuck to a routine and had an energy packed, healthier, active pregnancy through exercise!Benefits of Exercise during Pregnancy
Helps maintain steady weight gain
Increase in self esteem
Lower depression/anxiety
Reduces Pregnancy- associated discomforts
Lowers chance to have a C-section
Shortens recovery time
Accelerates postpartum weightloss
Increased Energy level
Improves sleep quality
Can indulge more when you crave something :)
***Its super important to gain the ok from your doctor first, for any mom to be, with normal pregnancy, exercise can be very safe. For those who have had obstetrical complications or pre term labor exercise may not be recommended.
When beginning an exercise program start out slow and gradually increase your activity level, especially if you have not been exercising regularly. Even if you have been you may find you need to decrease the level of intensity
Tips to remember
- Take frequent breaks to drink water (and pee) the more water the less overheated
- Regular exercise (3-6 times a week) is better then bouts here and there.
- Make a workout calendar, post it and stick to it.
- Vigorous exercise should be preceded by a 5-8 min warm up and cool down with long periods of stretches AFTER.
- You should be able to talk, hoot n hollar during your workout, if you can't you are pushing to hard.
- You can use a heart rate monitor (140-160 target heart rate talk to your doctor) with a chest strap but the perceived exertion test (talking while working out) is your best option.
- DRINK before, after and DURING your workout
- AFTER your first trimester you want to avoid lying flat on your back, it lowers the babies heart rate while yours is increasing. Instead prop yourself up with a few bed pillows.
- Pilates requires alot of lying on your back, stick to Pilates routines designed specifically for pregnant woman.
- Don't exercise in hot humid weather, instead PUSH PLAY inside!
- Its ok to continue STRENGTH training, just don't lift any weights that are too heavy causing your spine to lean in the direction you are lifting. Up your body position neutral.
My favorite Workouts while pregnant!
Each month I always had a new goal and new plan to keep things fresh, interesting and motivating! I would print a calendar for the month and write my workouts in for the week. I used Beachbody programs like P90x3 (with modifications), Focus T25, Turbo Fire & 21 day fix.
My starting favorites for beginners/Intermediate is Slim in 6 which is awesome moves that really work your entire body without vigorous exercises.
Pregnancy specific workouts I really Love the 10 Minute solution You tube video options
Denise Austin has great pregnancy DVDs too that are slow going but perfect for those starting out!
