Top 6 Cardio Picks
by Michelle Biton
Whenever
I start talking with pregnant women about exercise, the first question
is always, "What TYPES of exercises are SAFE
for me to do during pregnancy?"
I know
it was the first question I asked! Even though I was an "expert" in
non-pregnancy fitness, I had TONS to learn about "pregnancy + fitness".
I remember trying to find out how I should modify my
exercise routine for my pregnancy - what was SAFE to do and what I
needed to AVOID.
If you
think about it, your body is TOTALLY different now that you're pregnant.
Your blood volume increases (40%), your heart and respiratory rates both
increase, your joints loosen (thanks to the hormone Relaxin), not to
mention, the little bundle of joy you're carrying now - so it's no
wonder that you NEED to take precautions and modify your pre-pregnancy
workouts!
What I Learned...
I learned
that the best TYPES of activity are low impact, smooth (non-jerky, like
basketball!) cardio exercises.
Cardio is important because it keeps you in "shape" for your journey
ahead (the latter months of pregnancy, labor and a quick post-partum
recovery). I would encourage you to do your cardio (of course, if you've
been given the OK by your doctor!) at least 3 times a week.
Here are MY Top 6 Cardio Picks...
(Note: be sure to get the OK from your healthcare physician before doing
any exercise)
1. Walking - always one of the BEST and most
convenient exercises you can do, pregnant or not! Do make sure you wear
loose, light clothing (to deflect the sun), and well-supported and
cushioned shoes (preferably running shoes).
2. Swimming - an excellent, A+ form of exercise.
Swimming, Water Walking/Jogging, and Deep-Water Running are all
EXCELLENT forms of exercise during pregnancy.
3. Aerobics (low to moderate intensity) - gets you
moving, is fun (choreographed to music) and best of all keeps you social
(especially the pregnancy classes). Remember to listen to your body and
make sure you modify any activity that does not feel comfortable -
including all lifting above your head, jumping, or lying on your back.
4. Water Aerobics - highly recommended! Because of the
buoyancy, you don't incur the same impact and jarring of regular
aerobics, which of course is easier on your joints (and much easier on
your back!).
5. Elliptical Trainer - this is one of my favorites! If
you don't already know what it is, it's a cross between a stair climber
and cross-country skiing machine. It's great because there is no impact
involved. The motions are smooth and body-friendly, meaning they are not
contra-indicative like a bad stair climber tends to be on the knees.
6. Cycling on a Stationary Bike - this
is a good non-weight bearing exercise that is quite easy on the body. I
recommend the stationary bike because there is too high a risk of
falling off a regular bike.
If you'd like something with more "spice", there's always
Spinning Class - another form of stationary cycling. It is
social, entertaining, motivating, and empowering. The only precaution is
to make sure you exercise at your own pace and do not let yourself be
"pushed" too much by the energy in the room.
Whichever cardio exercise you DO choose, make sure it is comfortable and
enjoyable. And to avoid any complications, ALWAYS apply the principle of
Progressive Overload, which means start slow and
advance in increments as your body gets in better shape.
And Don't Forget...
When exercising during pregnancy, it's important to know what "danger
signals" you need to watch out for:
1. Blood or fluid coming from your vagina
2. Sudden or severe abdominal or vaginal pain
3. Contractions that go on for 30 minutes after you stop exercising
4. Chest pain
5. Shortness of breath
6. Headache that is severe or won't go away
7. Dizziness
8. Dim or blurry vision
All of the signs above are your body's way of telling
you to STOP exercising IMMEDIATELY and
call your doctor!
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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