A Poineering Way To Look At Exercising When Pregnant
Serious about working out but worried about your baby bump? Exercise! Challenging as it may seem it’s good for both you and the baby. Believe it or not this will also take the edge off the discomforting aches and pains that accompany pregnancy.
You see, done right exercising can help you develop a stronger core, strengthen your abs, limit the potential back aches and for some even reduce labor pains. Just remember that not all exercises are appropriate for pregnant women. And there are restrictions to pay attention to both for your safety and the safety of the baby you are carrying. Here’s a quick overview of some of the Do’s and Don’t of exercising when pregnant.
First a vitally important point. Before beginning any exercise program get your doctor’s approval. Make this first and foremost on your list no matter how enthusiastic you are. Or how long you have exercised before you became pregnant.
Following an exercise program before pregnancy? Stick with it. If not wait until the 2nd trimester to start. You can safely do a lot of walking exercises but should limit intense workouts to no more than three sessions a week.
Do both aerobic and strength training exercises. Doing so will help you adjust to postural changes that normally occur during pregnancy. Non weight bearing exercises are more comfortable after the second trimester. Swimming is best of class in this category.
A simply way to maintain muscle tone is brisk walking.
Ensure you stay within 60 to 65% of your maximum heart rate while exercising.
Overheating can harm your baby so take breaks as needed to insure you don’t get too warm.
Warm up 5 minutes before doing anything approaching an intense workout. Slow walking is a good example of something you can do to warm up.
Avoid risky activities such as biking, in-line skating and skiing. Should be obvious I know as falling down isn’t likely to be good. Also during the 1st trimester, avoid doing exercises that require you to lie on your back as this can restrict oxygen and blood flow to the baby.
If you should begin experiencing chest pain, dizziness or bleeding, immediately discontinue the routine until you have consulted with your doctor. in other words listen to your body. I realize this is simple common sense. But the point is it’s not a good idea to keep on going even if you think you can live with the pain.
Overall how much exercising is safe to do when pregnant depends in large part on how active you were before you became pregnant. Again it’s important to get medical clearance and to establish safe workout levels before starting any workout routine.