The BEST Cardiovascular Exercise for You, Your Baby and Your Busy Schedule
First of all, what IS Cardiovascular Exercise?
To make sure we're all on the same page here, cardio is any activity that keeps your heart rate elevated for an extended period of time, while using the large muscle groups of your body. Otherwise known as cardio, or aerobics - it strengthens your heart and lungs and helps deliver oxygen to your muscles.
It is especially important to engage in this type of exercise 2-4 days a week during pregnancy because it will help you:
- have an easier, problem free pregnancy
- manage excess weight gain
- decrease swelling of hands and feet
- sleep better- reduce constipation
- fight fatigue
- gain/maintain strength and endurance in preparation for labor
- get back to your post-pregnancy body faster
So, what is the BEST kind? Although this might not be the answer you are expecting, the best kind of cardio is the kind that you will actually DO!
If you shy away from 20-40 minutes of aerobic exercise a day because you think you need to be inside, on a treadmill, staring at a blank wall, then I have to say - I don't blame you!
Exercise shouldn't be something you dread. And if walking or jogging isn't for you, I'm here to tell you that there are lots of alternatives out there, some you might even enjoy - imagine that.
Some of the other more common types of cardio that are great during pregnancy are swimming (a good way to give your back a break!) and biking (indoor upright or recumbent is best) but if those don't motivate you - get creative! At the gym, try:
- rowing- stair climbing machine
- a low impact group class
- water classes
- yoga or pilates (you'd be surprised how some of these can get your heart rate up!)
- dance - any kind is great, just avoid lots of leaping and jumping, or anything that involves something closer to acrobatics...
Don't belong to a gym? Take your workout outside! Take advantage of a sunny day and moderate temperatures to enjoy the outdoors and go for a hike. Or, cut down on travel time and workout in the comfort of your own home with a video or DVD.
There are a few things you'll want to stay away from during pregnancy - anything that involves the potential for bodily injury (especially to the abdomen) like soccer, roller blading, horse back riding, skiing - water or snow, etc.
Please use your best judgement (and consult with your doctor) with your particular level of fitness before trying any type of exercise. Pregnancy is not the time to go full speed ahead, especially if your body isn't used to that. So use common sense, and ease yourself into a routine that suits you best.
You'll find more suggestions and recommendations in Chapter 7 of Your Fit and Healthy Pregnancy Guide. If you haven't already gotten a copy of your own, now is the time! Visit www.FitandHealthyPregnancy.com/thebook.asp today!
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Wednesday, April 2, 2008
Wednesday, January 23, 2008
Safe Pregnancy Exercise – How to Warm Up and Cool Down
Safe pregnancy exercise of any kind - cardiovascular or strength training - require extra circulation of blood throughout your body.
As you move, your muscles require more oxygen and nutrients to keep them going. Your blood carries these essentials throughout the entire body. As your muscles begin to work harder, your heart needs to pump faster to keep up.
If you jump right into a workout with out warming up, your heart is not pumping fast enough to the oxygen and nutrients around in an efficient manner. This is especially important for expectant mothers because you need blood not only for your hard working muscles, but for your baby as well.
A good warm up ensures that your body is prepared well enough for both in advance, keeping you and your baby safe during your exercise session.
So, before you do anything - even before you stretch - get a light sweat going with 5-10 minutes of light to moderate activity. Walking, jogging, rowing and biking are just a few examples of activities that will start you off on the right foot.
At the other end of the workout, cooling down is just as important as warming up.
Your body required extra circulation in order to keep up with the demands of your workout, so you'll want to give yourself some time to return to normal before going back to your daily routine.
Using the same light activities as your warm up, take 10 minutes after your workout to let your heart rate, blood pressure and body temperature drop before sitting in your car to head home, hopping in the shower, etc.
Complete your safe pregnancy exercise session with these simple tips - your body and your baby will thank you!
As you move, your muscles require more oxygen and nutrients to keep them going. Your blood carries these essentials throughout the entire body. As your muscles begin to work harder, your heart needs to pump faster to keep up.
If you jump right into a workout with out warming up, your heart is not pumping fast enough to the oxygen and nutrients around in an efficient manner. This is especially important for expectant mothers because you need blood not only for your hard working muscles, but for your baby as well.
A good warm up ensures that your body is prepared well enough for both in advance, keeping you and your baby safe during your exercise session.
So, before you do anything - even before you stretch - get a light sweat going with 5-10 minutes of light to moderate activity. Walking, jogging, rowing and biking are just a few examples of activities that will start you off on the right foot.
At the other end of the workout, cooling down is just as important as warming up.
Your body required extra circulation in order to keep up with the demands of your workout, so you'll want to give yourself some time to return to normal before going back to your daily routine.
Using the same light activities as your warm up, take 10 minutes after your workout to let your heart rate, blood pressure and body temperature drop before sitting in your car to head home, hopping in the shower, etc.
Complete your safe pregnancy exercise session with these simple tips - your body and your baby will thank you!
Monday, January 7, 2008
Stretching Part II - Top Ten Tips for Stretching Success
Stretching is essential to any pregnancy exercise program. But, most people don't realize HOW to stretch.
Just going through the motions can be more dangerous than not doing it at all. Follow these ten tips to round out your workout.
Warm up with 5-8 minutes of cardiovascular exercise - that is, an activity like jogging, biking or walking that will get your heart rate up and your blood pumping. Then begin your stretching routine.
Stretch only those muscles that are tight. (to decide which stretches to do, visit http://www.fitandhealthypregnancy.com/)
Don't stretch muscles that are already loose - if you don't "feel the stretch", you may not need to do it.
Avoid over-stretching. During pregnancy your joints are especially loose and prone to injury.
Stretching should NOT hurt. Stretching a tight muscle should feel good, back off if there is any pain.
Hold stretches for 20-30 seconds each.
Never bounce while you stretch.
Stay relaxed and breathe deeply to help lengthen your muscles.
Do not lock out your joints, keep elbows and knees slightly bent to reduce stress on them.
Stretch after your exercise session too, to help your body cool down and prevent injury.
There you have it, the basics of stretching! Follow these simple guidelines and reap the benefits of stretching during pregnancy.
For more details on the importance of an individualized stretching program and exactly which stretches are right for you, check out our Fit and Healthy Pregnancy Guide at http://www.fitandhealthypregnancy.com/.
Just going through the motions can be more dangerous than not doing it at all. Follow these ten tips to round out your workout.
Warm up with 5-8 minutes of cardiovascular exercise - that is, an activity like jogging, biking or walking that will get your heart rate up and your blood pumping. Then begin your stretching routine.
Stretch only those muscles that are tight. (to decide which stretches to do, visit http://www.fitandhealthypregnancy.com/)
Don't stretch muscles that are already loose - if you don't "feel the stretch", you may not need to do it.
Avoid over-stretching. During pregnancy your joints are especially loose and prone to injury.
Stretching should NOT hurt. Stretching a tight muscle should feel good, back off if there is any pain.
Hold stretches for 20-30 seconds each.
Never bounce while you stretch.
Stay relaxed and breathe deeply to help lengthen your muscles.
Do not lock out your joints, keep elbows and knees slightly bent to reduce stress on them.
Stretch after your exercise session too, to help your body cool down and prevent injury.
There you have it, the basics of stretching! Follow these simple guidelines and reap the benefits of stretching during pregnancy.
For more details on the importance of an individualized stretching program and exactly which stretches are right for you, check out our Fit and Healthy Pregnancy Guide at http://www.fitandhealthypregnancy.com/.
Sunday, December 23, 2007
Strength Training During Pregnancy - Why Moms-To-Be MUST Be Strong
Most people start an exercise program to lose weight. Of course, this isn’t the objective during pregnancy exercise but there are lots of other reasons to get started on or continue on a regular exercise routine when you’re pregnant.
When you think of exercise, cardiovascular exercise is what usually comes to mind. Walking, jogging, swimming and many other activities that get your heart rate up are all part of this category. And, it’s an important piece to the puzzle.
But - The other half of the formula for a well rounded pre-natal exercise routine is strength training. Women often forget about strength training during pregnancy. The running (i.e. cardio) craze of the 1970’s is still in the forefront of people’s mind when they think about good exercise, burning calories and a healthy, lean body.
The truth is, while cardio is great for your heart, it is strength training that will prepare you for the physical demands of being a mom. In addition, it is strength training that will play a bigger role in getting your pre-pregnancy body back, or making it even better than before!
All of the lifting, bending and carrying you have to look forward to in the upcoming months will be much easier with a functionally strong body. In the mean time, gaining or maintaining strength during pregnancy is the key to reducing aches and pains as your body continues to change.
Strength training during pregnancy will help:
· Reduce back pain
· Increase your energy levels
· Make labor and delivery easier
· Keep you strong and injury free
· Combat postural changes during pregnancy
· Make post-partum weight loss MUCH easier and faster
· Flatten your tummy after delivery
Studies now show that strength training during pregnancy is not only safe and beneficial, but a must for an overall healthy strong body. If you were a regular exerciser before your pregnancy, it is usually safe to continue your routine, although some modifications may be necessary.
If you didn’t have a consistent program in place, the general rule of thumb is to wait until your 2nd trimester (when you’ll be feeling much better) to ease yourself into a routine. Either way, checks in with your doctor first to be sure you don’t have any complications that could be affected by a pregnancy exercise routine.
For all the details on how to look and feel your best with a strength training program designed specifically for the mom-to-be, check out:
www.FitandHealthyPregnancy.com
When you think of exercise, cardiovascular exercise is what usually comes to mind. Walking, jogging, swimming and many other activities that get your heart rate up are all part of this category. And, it’s an important piece to the puzzle.
But - The other half of the formula for a well rounded pre-natal exercise routine is strength training. Women often forget about strength training during pregnancy. The running (i.e. cardio) craze of the 1970’s is still in the forefront of people’s mind when they think about good exercise, burning calories and a healthy, lean body.
The truth is, while cardio is great for your heart, it is strength training that will prepare you for the physical demands of being a mom. In addition, it is strength training that will play a bigger role in getting your pre-pregnancy body back, or making it even better than before!
All of the lifting, bending and carrying you have to look forward to in the upcoming months will be much easier with a functionally strong body. In the mean time, gaining or maintaining strength during pregnancy is the key to reducing aches and pains as your body continues to change.
Strength training during pregnancy will help:
· Reduce back pain
· Increase your energy levels
· Make labor and delivery easier
· Keep you strong and injury free
· Combat postural changes during pregnancy
· Make post-partum weight loss MUCH easier and faster
· Flatten your tummy after delivery
Studies now show that strength training during pregnancy is not only safe and beneficial, but a must for an overall healthy strong body. If you were a regular exerciser before your pregnancy, it is usually safe to continue your routine, although some modifications may be necessary.
If you didn’t have a consistent program in place, the general rule of thumb is to wait until your 2nd trimester (when you’ll be feeling much better) to ease yourself into a routine. Either way, checks in with your doctor first to be sure you don’t have any complications that could be affected by a pregnancy exercise routine.
For all the details on how to look and feel your best with a strength training program designed specifically for the mom-to-be, check out:
www.FitandHealthyPregnancy.com
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