Here is the fourth and final installment of the Fit For 2 Practical Guide to Exercise During Pregnancy! For the past several months, we have offered you several different exercises to choose from so that your pregnancy can be a fit one. Try to do the aerobic exercises and strength training exercises 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.
Now that Autumn is almost here and the weather is cooling off, it's a great time to be outdoors. If you're in your first or second trimester, bicycling is a wonderful way to enjoy the changing of the leaves while getting an aerobic workout. If you've already entered your third trimester, try going for a power walk instead. If you'll be bike riding, always wear a protective helmet. Also, be sure to ride with traffic and use all appropriate hand signals. If you plan to ride alone, be sure that someone knows your route, just in case. Depending on your fitness level, you can choose a flat route or one that includes some challenging hills. As always, take plenty of water with you and drink often. Start at a slower pace to warm up your body for the first 5-7 minutes, increase your pace for 20-30 minutes, and then cool down by slowing down for the last 5-7 minutes of your workout.
Since your lower body will get a good workout during your bike ride or power walk, our strength training segment this month will focus on the upper body, namely the biceps and triceps. If you have hand weights (no heavier than 10 pounds each), now is a good time to put them to use. If you don't have any weights, just go to your pantry and grab a couple of big cans of tomatoes or soup to use as resistance. Start by standing with your feet a little wider than hip width apart (spread your toes out in your shoes to give yourself a wider base of support to help compensate for your changing center of gravity). Your knees should be slightly bent and your abdominals pulled in tight. Take one weight in each hand with your palms facing up. Slowly curl the weights upward toward your shoulders, squeezing your biceps at the top of the contraction. Turn your palms facing downward as you slowly lower the weights to the starting position, squeezing the backs of your arms (triceps) as you press the weights down. Turn the palms back up and repeat the entire sequence 8-12 times.
To stretch your biceps and triceps, start by clasping
your hands behind your back with your palms facing in
toward your body. Slowly lift your arms behind you as
you pull your shoulder blades back and down, feeling
the stretch in your upper arms as well as your chest.
Hold for a count of 10 as you continue breathing, and
then slowly lower the arms. Next, inhale as you lift
both arms above your head. Exhale as you bend the
right elbow, reaching your right hand behind you
toward your left shoulder blade. You can support your
right elbow with your left hand if that's more
comfortable. Hold the stretch for a count of 10 and
then repeat with the left arm. |
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Exercise Info > Pre-Natal Articles > Practical Guide to Exercise-Pt.4
