5 exercise must-do's!
by Michelle Biton
I realise that a lot of you are
ADVANCED EXERCISERS – elite athletes, long distance
runners, cyclists and more.
I also
know that a lot of you AREN’T advanced exercisers, so I’ve put together
a little “cheat sheet” on some of the basic EXERCISE GUIDELINES FOR
PREGNANCY for ALL levels (beginner, moderate and advanced!).
Exercise Guidelines for Pregnancy
1. Stick to what you know!
I know
you hear this all the time, but now I really need you to think about it.
Because there are so many changes going on in your body NOW is NOT the
time to start something new.
2. Use common sense when you’re trying to decide whether to continue
your pre-pregnancy workout or not.
Because
I can’t answer each one of you individually (and there are SO MANY
different exercise routines and intensities out there!), here are my
suggestions:
- Avoid
running long distances and training for marathons, they are too intense
for this time in your life. Moderate your activity by slowing down the
intensity and duration and you should be fine.
- Avoid
training in intense heat, on steep inclines or at high altitudes. Choose
even terrain and stick to public places (you’ve got way too much to
risk!!).
- Avoid
sports like basketball, squash, racquetball and tennis - they involve
too many jerky movements and rapid changes in direction which is too
much for your loose joints and poor balance to deal with!
3. When it comes to weight training - aim for endurance over strength (preferably
15 reps.).
Concentrate on maintaining your existing strength, not building. As your
pregnancy progresses, really listen to your body and do ONLY what you
feel is comfortable – do NOT push yourself!
4. Do not do any exercises that require you to lift overhead, lie on
your back or press a lot of weight forward (i.e. leg press machine).
Aim to
do the majority of your exercises in a supported position, preferably
sitting down or holding on to something stable.
5.Regardless of which workout you're doing, ALWAYS
ensure that you are well hydrated and fueled.
Never exercise on an empty stomach or without water! Keep a water bottle
with you at all times. And if you need a little extra boost, try adding
a little fruit juice. And of course, stay close to the bathroom!
Remember,
pregnancy is NOT the time to push yourself that EXTRA MILE – you don’t
want to look back with regret!
And
DON’T worry about losing your fitness level or body appearance -
pregnancy is ONLY 10 months long and you WILL and CAN get back to
yourself in no time!
Written by Michelle Biton who has 15 years of
experience as a Health and Nutrition Coach, a Masters Degree in Holistic
Nutrition, a Personal Training Certificate and a Psychology Degree.
For LOTS MORE tips and secrets on safe
exercise, healthy eating and surefire beauty secrets during your
pregnancy, click on the link below to download Michelle's kit:
Pregnancy
without pounds
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