Here is Installment 3 of the Fit For 2 Practical Guide to Exercise During Pregnancy! Each month, we'll offer you several different exercises to choose from so that your pregnancy can be a fit one. Try to do the aerobic exercise and strength training exercise on alternate days, and include the flexibility training every day. These exercises are intended for healthy adult women; as always, check with your caregiver before starting this or any exercise program. And be sure to drink LOTS of water before, during, and after each exercise session so that you stay hydrated and your baby stays cool.
Swimming is a wonderful way to stay in shape throughout pregnancy. Not only will you stay aerobically fit, but you'll also give your loosened joints a break by being in the water. You can use the water in many different ways as part of your exercise program. First of all, swimming laps at a moderate pace will increase your aerobic capacity. Try to swim for at least 30 minutes, which includes 5 minutes at a slower pace to warm up and 5 minutes at a slower pace to cool down. Another option is to join an aqua aerobics class. As long as you let the instructor know that you are pregnant and modify the moves to accommodate your growing belly and breasts, you should be fine. Let me emphasize the importance of listening to your body while in the water. The water tends to keep you cooler than when you exercise on land, so you might not notice the beginning signs of dehydration or overexertion. You still need to drink LOTS of water during your workout to keep your core temperature within a safe range. You also need to pay close attention to your exertion level - if you cannot carry on a conversation comfortably while exercising, then you're working out too hard and need to bring it down a level or two.
Let's focus on the upper back and chest this month. If you have a kickboard or a noodle, bring it into the pool with you. Stand with your feet a little wider than hip width, knees slightly bent, abdominals tight, in water that is about shoulder deep. Hold the kickboard or noodle in front of you at chest level underneath the water. Your elbows should be bent out to the sides (parallel with your shoulders) and your hands shoulder width apart. As you exhale, extend your arms, pushing the board or noodle straight in front of you and contracting the chest or pectoral muscles. Inhale as you pull the board or noodle back to the starting position, contracting the upper back. Try to do three sets of 8-12 repetitions, resting for 30 seconds to one minute between sets.
Now it's time for the best part of your workout - stretching! As a reminder, during pregnancy your body secretes a hormone called Relaxin which loosens all of your joints. So, when you do these stretching exercises, take the stretch only to the point of feeling it and hold the position no longer than 20 seconds. Also, avoid bouncing during the stretch so that you don't overstress your loosened joints. After you complete your chest and back exercise, move into shallower water, approximately waist deep. To stretch your chest, clasp your hands behind your back with palms facing you. Take a deep breath in and, as you exhale, slowly lift your arms behind you. Pull your shoulder blades back and down and think about opening up your chest. Hold that position for about 20 seconds as you continue breathing. Slowly lower the arms. To stretch your upper back, inhale as you reach your arms above your head. Clasp your hands with palms facing the bottom of the pool. As you exhale, slowly round your back forward, bringing your arms in front of your chest. Let your chin drop onto your chest. Continue breathing as you hold the stretch. Slowly return to an upright position, bringing your head up last to prevent dizziness. |
||||||||||||||||||
Home | Fitness Classes | Exercise Info | Speaking Engagements | Consulting Services | Health Professionals | Shopping | Links
|
 |
|
||||||||||||||||||||||||
|
Exercise Info > Pre-Natal Articles > Practical Guide to Exercise-Pt.3
