If you are a woman who regularly exercises or you find yourself on the other end of the spectrum and are wondering what the word exercise means there’s no doubt that pregnancy adds a number of reasons why someone would either want to continue their workout routines or start a new one. In either case it’s always a smart idea to speak with an Obstetrician to learn about the different varieties of exercise that are allowable and the ones that should be avoided during pregnancy.
In general, appropriate and approved workout routines are considered beneficial to personal well-being. Studies have also shown that a number of the problems associated with pregnancy, such as morning sickness, fatigue and excessive weight gain can be assuaged with regular exercise. It is also believed that labor can be eased when a woman is more physically fit.
True to the adage of eating for two, proper nutrition is a very important aspect in maintaining the health of both the woman and the fetus. Keeping weight gain within recommended guidelines can be achieved through regular exercise and healthy eating choices. It is especially important that any workout routine does not result in a weight loss that includes the loss of muscle. Keeping fully hydrated before, during and after a routine is essential as well.
Whether in the beginning stages or the final stages of pregnancy, health and safety is a priority. Any exercise related activity that would cause undue stress, high levels of intensity, or could result in a fall or blow to the abdomen are strictly prohibited. Even the weather needs to be considered, where extreme temperatures on the high side or low side or high levels of humidity could cause damage these things need to be considered and outdoor activity reduced. Your exercise clothing would never want to be restrictive but rather loose fitting depending on how far along you are in your pregnancy. You should be made aware that as pregnancy advances your ability to balance yourself will become compromised.
During pregnancy the most common form of workout routines are usually those that are low impact. Any exercise or outdoor activity like contact sports that potentially could cause damage to the abdomen or uterus is never recommended. The nine months that make up a pregnancy is the time when any routine involving push-ups, deep lunges and core exercises would be eliminated as well. During the first trimester a woman would have more latitude with her exercises whereas the last two trimesters any exercises involving a woman lying on her back would be cautioned against. Any exercise to be done on the floor should be done on one of the sides with a pillow tucked underneath for support. If any time during a particular exercise pain, dizziness, or nausea occur cease doing the exercise immediately and consult a physician.
After a doctors approval has been given a general exercise recommendation for pregnant women is for them to exercise four times a week in 30 minute intervals. When determining how intense your workout should be a good rule of thumb is to see if you can carry on a conversation during the routine, if you cannot you should slow down. As generally is the custom any exercise routine you engage in should begin with a warm up as well as a cool down that involves stretching. Do not underestimate the value of stretching as it plays an important role in keeping you and your fetus from injury.
The most basic principle by which to guide your exercise routines by is the principle to NOT OVERDUE IT. This principle will vary from person to person as everyone has a different threshold before becoming worn out. The level you choose to to to set in the beginning of the pregnancy should decrease as the pregnancy advances. An often found recommendation to pregnant women is to never exercise while hungry or without being properly hydrated. Making sure to check on a regular basis before you begin your workout routines your heart rate and blood pressure is highly recommended as these can change with each trimester.
The benefits of engaging in workout routines throughout pregnancy far outweigh any detriments if conducted properly. Common sense, in conjunction with professional medical advice should prevail during this time to ensure a healthy pregnancy, labor and baby.
Since pregnancy is a occasion for joy and happiness make sure that you’re workout routines add to the overall health and well being of mother and baby. A great program designed more so for post pregnancy is P90X you’re 90 day total fitness makeover.