subject: Doing Exercise While Pregnant [print this page] For many women around the world, the idea of having exercise during their pregnancy is as appealing as a root canal with no novacane. They think that 9 moths would be the time to ignore having their gym routine. They are likely to have morning sickness and exhaustion at their first 3 months, The next three months they are beginning to show. And the last quarter of their pregnancy would so unforcomfortable that even only walking 10 feet to the bathroom would be a tough thing to do, causing them to say no of having a walk for ten more minutes.
On the other side of the coin, there are some women who do not let something as little as creating a life stand in their way of exercise. These are the women we might see actually teaching a class at the gym, or speed walking throughout our neighborhood with their protruding bellies.
Most of us however fall somewhere in the middle and that is just how their doctors like it. Exercise comes highly recommended when pregnant. It does help control weight and helps for soon delivery as well. And always bear in mind, that you need to know important factors to ensure yours and your baby's safety while doing exercise.
For beginners, you need to always check on your heart rate every time you work out. It would really be a dangerous stage when you reach a high heart rate,both for you and most especially for your baby in your first trimester of pregnancy. You want to maintain a steady heart rate and should do the talk test throughout your workout to make sure you are at a safe level. The talk test is when you talk during your workout. If you find yourself doing talking while exercising very hard then you might be having your workouts too hard and you really need to slow down. Most doctors recommend that you work at a pace where talking is challenging but still doable.
Pregnancy is not the time to try out new exercise routines. This means that you should not try the new spinning class that your gym offers. Keep doing what you are used to. You may find that you have to make some modifications to some of your exercises as your pregnancy progresses. If you are a runner, a modified low impact jog through out your first trimester is fine but once you enter your second trimester and begin to show, your jog has to be brought down to a walk. For those of you who love sit ups, crunches and floor pushups, you can continue to do these up until you hit about 14 weeks or so. After that time period no floor exercises are recommending.
Even though you haven't had the chance to do exercising before you got pregnant, do not even think that you are free from doing this now you are pregnant. Almost every doctor will tell you that walking is a great exercise for any pregnant women who are not high risk. Walking at least thirty minutes, three times a week is a safe way for a pregnant woman to stay active.
Walking is something you can do through out all three trimesters though you might find yourself moving at a slower pace by your third trimester. Another great plus to walking, especially as you approach your due date, is that walking can actually bring on labor. You will find lots of doctors who advise their patients to do walking until their due dates to get things rolling. Some women who have walked throughout their entire pregnancy have an easier delivery and recovery period.
The days of pregnant women kicking their feet up and not moving from the couch for nine months are days of the past. While strenuous exercise is a no no pregnancy is no longer a good excuse to stop moving.
by: Raul Hilario
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