The Importance of a Pre-Natal Exercise and Workout Regime During Pregnancy
March 15, 2011 by Janet Gaye Walker
Filed under Pregnancy
Pregnancy, as we all know, is not an illness but a state of health and has to be dealt with, accordingly. Pre-natal exercise is very important for the mother-to-be, even if she has not been exercising, before the pregnancy. The health provider, or mid-wife, is the best authority on the subject of the right exercise regime and intensity, to be followed, when a woman turns pregnant.
A mother-to-be, who has been active and exercises regularly, will not have a problem of maintaining an active schedule during her pregnancy. For those who lead a sedentary life, pre-natal exercise is necessary to pre-condition the body, so that she is prepared to face labor and delivery, without undue stress. It is normal to feel tired frequently, when a woman experiences discomfort, with weight gain. Regular warming up exercises, toning and stretching, followed by relaxation techniques, helps to improve body posture, improve circulation and keeps the body more supple.
Several books are available on the subject of Pre-natal exercise and these can be viewed online at Amazon.com or other sites. It is important to choose a good book, with illustrations, so that the exercises are followed correctly. A health provider should monitor the exercises, till such time, the pregnant mother-to-be is able to perform the exercises correctly.
A good regime of exercises, diet and rest is necessary for normal and safe delivery. Pre-natal exercise could just involve walking, or simple stretches and aerobic exercises. The midwife, or health provider, will determine the intensity of the exercises and limit the activity to the desired level.
Pregnant mothers who have been used to rigorous exercise, before pregnancy, can continue to do their pre-natal workout, but with less intensity than before. Several exercises such as Walking, stationery biking, or even Roller-Blading, can be performed, keeping in mind, the increase in the girth and following precautionary safety guidelines. It is important to warm up and cool down gradually and stretch muscles, during the pre-natal exercise, to prevent sore and lose the desire to exercise.
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Pre-Natal Exercise Done Right
March 5, 2011 by Janet Gaye Walker
Filed under Pregnancy
Women go through many psychological changes during pregnancy. These changes are temporary and exercise helps to manage and cope with these changes. One should check with their doctor which pre-natal exercise they can do and the ones that will be strenuous to do. There are many types of exercises that one can do while pregnant. They include stretching, aerobics, walking, yoga (specifically designed for pregnant women), cycling (for early pregnancy stages), kegel exercises, and other relaxation exercises.
Since pregnancy is at all times delicate any time you are to perform a given exercise, your doctor should always know of it. Though your body undergoes different mental and muscle changes it is of great importance to partake in beneficial exercise. In many cases, while pregnant you find the pre-natal exercise a bit hard and strenuous. The most important of all is that the exercises enhance your blood circulation system. With the heavy weight the circulation of blood goes down hence, it is improved during the exercise.
These simple guidelines will enable you start on the right track to working out in the healthiest way possible. Choose a pregnancy exercise class to avoid boredom and also find a chance to meet your fellow women who exercise and enjoy their pregnancy, the classes can be every day or four times a week depending on your schedule.
Relaxation of your muscles during pregnancy is of great importance. This is specifically meant to let you have relaxed body that has a proper circulation system. In increasing your flexibility is what the pre-natal exerciseis designed to grant. When you have an increased flexibility of the whole of your body muscles, the health of your is thus enhanced.
One should look fabulous during pregnancy, ensure to do strength training exercise ones in a while, these does not only make you look good it also ease the strain of labor and delivery. pre-natal exercise builds muscles that will help you through the birth process. You should be happy and look sexy during your pre-natal workout.
Want to find out more about pre-natal exercise, then visit Janet Walker’s site on how to choose the best pre-natal workout for your needs.
Prenatal Exercise – Be Careful
February 28, 2011 by Janet Gaye Walker
Filed under Pregnancy
Pregnancy is a wonderful time for many couples, which requires special care and attention. At this stage, your body goes through dramatic physiological and psychological changes. It is important to regularly exercise and keep your body in great shape. Your body will only temporarily experience these changes, so it is very important to exercise regularly since the benefits can be wonderful for yourself and your child. Care should always be taken to avoid any injuries.
Working out during pregnancy will reap numerous benefits. Your appearance and posture will be improved, while relieving yourself of back pains. Pregnancy causes you to have looser joints, so by exercising, you are giving yourself stronger muscles in support for labor. At the same time, your flexibility, blood circulation and aerobic endurance will be significantly improved, allowing you to work out for longer periods of time.
Make sure you always maintain a correct posture while performing prenatal exercises. This means tilting your pelvis and straightening your back. Always make sure you are breathing properly and are able to walk and talk comfortably while engaging in any exercise. You should do prenatal exercises regularly, at least three times a week but make sure aerobic exercise does not exceed five times per week, so that your body can recover and rest properly. Try to avoid fatiguing yourself too much, since this can affect the overall condition of your body.
Try to practise stretching and strengthening exercises regularly, as well as Kegels and relaxation techniques. Non-impact or low aerobic activity is recommended to be done at least three times a week. Such activities include cycling (in your house or on a bicycle) and swimming, giving yourself enough time to warm up and cool down before and after each exercise. Endurance walking is also a good prenatal exercise since it will increase your endurance levels.
When stretching or strengthening in a prenatal workout, about 5 or 10 repetitions per day are recommended. Hold each position for 20-30 seconds. Do not stretch too far, even if your loose joints allow you to. Make sure your prenatal exercise does not go beyond the point of moderate breathing. Maintain this activity for 15-20 minutes, as long as no discomfort is felt.
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