Pregnancy Fitness Programs Waterville ME
Exercise During The First Trimester
A good exercise routine during your pregnancy can provide you with many benefits: it may minimize morning sickness and fatigue, regulate sleep patterns, and even mean a shorter labor. Exercise during pregnancy will keep both your body and mind healthy by toning your muscles and reducing stress.
Your first trimester can be stressful. You have just found out you are pregnant, and are trying to adjust to a whole new lifestyle. How will you prepare for baby? Will you still work after the birth of your child? Questions like these can be overwhelming for moms-to-be, and exercise can make you feel calmer and more relaxed.
Your baby can also reap the benefits of your exercise program. Studies have shown that babies whose mothers exercised during pregnancy are better able to tolerate stress, and are leaner in childhood. It may even mean better neurological functioning in children, as some research has suggested.
Before you start any fitness routine, discuss it with your doctor. You should be exercising three or four times each week in your first trimester. Base your activities on your fitness level before you became pregnant: if you were an avid swimmer, you can probably keep up that same level of exercise. However, if you rarely exercised, now is not the time to sign up for a half marathon. You will have to modify your exercise routine in your second and third trimester, as your baby grows bigger, but in your first trimester you can do most of the same exercises that you did pre-pregnancy.
While it is safe to do many of the same exercises you enjoyed before pregnancy, you do need to avoid certain activities. You should stay away from contact sports, and make sure there is no jumping or bouncing in your fitness routine. Always warm up before you begin exercising, and don't overdo it when you're working out. During pregnancy, your body releases hormones that make your joints more flexible, b...
How To Exercise While Pregnant
While you won't be able to hit the gym quite the same way you did before you were pregnant, an exercise routine can provide you with many health benefits. A few simple adjustments to your workout will ensure that you have a safe, effective fitness regimen that will help you feel better and have more energy.
Women who exercise during pregnancy often find relief from morning sickness, backache and constipation. Your mood improves, and your sleep patterns are more regulated. If you exercise during pregnancy, you may even have a shorter, easier labor and a quicker post partum recovery. Talk to your health care provider about the best fitness plan for your pregnancy. It's always best to build slowly, rather than jump into a daily exercise routine that can cause fatigue or injury.
One of the best pregnancy exercises is walking. You can begin by walking short distances, and increase speed and incline as you go. Dancing, yoga or pilates can improve cardiovascular function and tone your body without putting stress on your joints. Combine flexibility and strength exercises with cardio for a complete workout.
When you are in your second and third trimester, you will have to change the way you exercise to accommodate your growing belly. Stay away from exercises where you have to lie on your back, as this can restrict blood flow and oxygen to the baby. Many women prefer swimming as their due date approaches, because there is a feeling of weightlessness, and it doesn't strain muscles or joints.
You must avoid any type of exercise where there is jumping or bouncing, and in your third trimester stop any exercise where you could lose your balance. It's essential to listen to your body during exercise; if you start feeling dizzy or faint, discontinue whatever you are doing. Contact sports are not safe during pregnancy, along with skiing or horseback riding.
Pregnant women need to keep their temp...
Exercise during your pregnancy is beneficial in a number of ways: it helps tight muscles relax, gives you more energy, and improves circulation, heart and lung function. It can even help with pregnancy-related symptoms like swelling and constipation, and you might notice that you sleep more soundly after exercise.
Although exercise is an important part of a healthy pregnancy, there are some precautions to take to avoid injuring yourself or harming your baby. Always ask your doctor before you start any exercise program, as a lot of how much you should exercise during pregnancy depends on how physically active you were before. A doctor can help you decide on a safe level of exercise.
Take care to avoid overheating while exercising. Don't go for a long walk on a sweltering hot day, and use a fan or air conditioner when you are exercising to stay cool. Don't forget to drink water during and after your workout to keep your fluid levels high. When you do exercise, keep your heart rate under 150 bpm.
Avoid high impact aerobics, or exercises where you are jumping or bouncing. Stick to low impact aerobics, or try water aerobics to increase flexibility. It's also recommended that you don't do any exercises on your back after 19 weeks of pregnancy. Do exercises that can be done on your side, or while seated or standing.
Sit ups should be stopped as soon as you find out you're pregnant. Abdominal bracing exercises are an alternative, and are done by tightening the muscles in the stomach and sides while keeping the spine still. This way, you can effectively tighten muscles without the strain of stomach crunches. These may also help with backaches during pregnancy.
Pelvic floor exercises are very important during and after pregnancy. They assist with the steadily increasing weight of the baby, and help vaginal muscles return to their natural state after delivery. These exercis...