Keeping Fit During Pregnancy - Workout Techniques For The 2nd Trimester
Once you have survived the rigors of the first trimester you should hopefully
, be feeling a lot a better. Although, it does not seem that way, keeping consistent with your exercise routines during the first 13 weeks of your pregnancy will help you greatly as you enter the second trimester. As with any exercise routine always listen to your body and become aware of how it responds to the exercises. The key aim is the health of you and your unborn child.
During the second trimester you should continue with your exercise workouts. If you feel up to it, you can consider increasing the duration of your routines but, monitor yourself closely. Here are a few helpful tips to get the most out of your exercise routines during the second trimester:
* Certain parts of your body will be increasing in size and weight especially the breasts. If you do not already have a supply, buy a few sports bras to support the extra weight. It is advisable to invest in a few different sizes as you will be surprised at the speed you can out grow them.
* As the belly expands in size and weight it will have an effect on the balance of the body. Activities such as tennis, hiking or cycling that require good balance are best avoided. If you are currently doing these types of exercises then replace them with activities that require less balance and support such as swimming or stationery cycle machines.
* If you were doing any contact or physical sports such as volleyball during the first trimester it is advisable to stop these during the second trimester as this is a vulnerable period for your unborn child. At this stage it is best to slow down and avoid situations were you could injure your abdomen. Walking outdoors is a great way to maintain your physical and emotional well-being however, avoid the fume filled city streets and take to the fresh air of the countryside or local park.
* After 16 weeks it is advisable that you refrain from lying on your back for too long. This is to avoid the weight of the uterus compressing against the main artery in your abdomen that carries blood to the heart. If you do experience faintness or dizziness, roll gently onto your side and breathe and exhale deeply in a relaxed manner to get the blood flowing again.
* Yoga is a very popular exercise during pregnancy however, during the second trimester certain poses are best avoided. These include any shoulder stands, back bends or any poses that require you to lay flat on your stomach such as the half locust and cobra.
* Towards the middle and end of the second trimester it is advisable to reduce the intensity of any exercise routines that you commenced in the first trimester. As you approach child birth your body releases hormones and chemicals that help to relax the body in preparation for child birth, this means your joints will be less sensitive to being overstretched. As this is a vulnerable stage the best advise is to slow down and take it easy.
If you have a health condition speak to your doctor before taking any exercise. If you feel any pain stop immediately.
by: Bill Weller
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