Too much strenuous exercise can interfere with normal bodily functions and actually have negative impacts on fertility. Strenuous exercise practiced too soon after giving birth can also have negative effects. Fortunately, there are appropriate body toning exercises before and after pregnancy that are beneficial. Exercises can tone while limiting demands placed on the body before pregnancy. Similarly, exercises can gently target key post-pregnancy areas and whip them into shape without injury.
Running is a good exercise for the heart, circulation, and leg muscles. However, training for a marathon or an under six minute mile sprint can cause stress. If running prolonged distances at intense speeds causes lingering fatigue, adjustments should occur. If exercise routines cause periods to be irregular, or for periods to stop completely, changes should be made immediately. This could signal irregularity in ovulation, which is crucial to conception. Jogging at a moderate pace for a reasonable distance should keep fitness high while not negatively impacting fertility.
Muscles are also strengthened and toned through weight lifting. This form of exercise has the added benefit of strengthening bones as well. But, as with all pre-pregnancy exercise, modifications should occur. The weights lifted should become lighter and used in increased repetitions. Exercises that dont use handheld weights but instead the natural weight of the body are favorable. Also, resistance bands can be used as well, for a more gentle strengthening routine.
Yoga is a great exercise that strengthens and tones, while promoting endurance, balance and relaxation. However, the more difficult movements can cause injuries, sometimes severe in nature. In addition some yoga, such as Bikram yoga, is practiced in extreme conditions. Working out in rooms heated from 95 to 105 degrees can cause dizziness and dehydration. Also, these temperatures can be detrimental to a developing fetus should conception occur. An instructor should be able to come up with a safe relaxing routine that can be practiced under normally heated environments.
After pregnancy, the key area most individuals want to tone is the stomach. Begin to strengthen the core with a few slow pelvic tilts. Lie down on the floor with knees bent and arms at sides. Simply contract the abdominal muscles and lift the pelvis off of the floor and towards the head. Once a little abdominal strength is regained simple crunches can be included in the routine.
Start with the basic crunch but then add repetitions and increase difficulty. This is done by lifting feet off of the ground during a crunch. Legs can also be tilted to each side. Trying to touch an elbow to the opposite knee during the peak of the movement isolates the obliques. These are the muscles lining the side of the stomach. It is important to do exercises for the upper, lower, middle and side muscles of the abdominal region. Only if every group is targeted will an overall change be seen.
Walking and swimming are good exercise to engage in post-pregnancy for all over toning as well as burning fat. The effects of these workouts will be seen throughout the body, and will also affect the abdominal region. Both are easy on the joints and low impact to prevent stress or injury. It is important not to progress to more strenuous exercises until approximately two months after giving birth. Walking and swimming should only be done at moderate levels.
Being moderately physically active can have many benefits on conception and recovery from pregnancy. However, if activities are taken to an extreme they can negatively impact these same areas. It is careful to use moderation in all pre and post pregnancy workouts.
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