1. Get
the OK
As always,
make sure to get your doctor's okay BEFORE you begin your
exercise routine - that way he/she can rule out any high-risk
situations.
2.
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.
3. Use
common sense when you're trying to decide whether
to continue your pre-pregnancy exercise 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.
4.
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 exercises you feel are comfortable - do NOT push yourself.
Do not
do any pregnancy 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
- avoid lying on your back AFTER your third month.
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.
Just follow
these basic guidelines (plus more in my book) and your pregnancy
exercise will be safe. Remember, pregnancy is NOT the time
to push yourself that EXTRA MILE - you don't want to look
back with regret!
For LOTS
more information on which specific exercises and stretches
you can SAFELY do during pregnancy (including 3 tailored exercise
programs), as well as how to prepare for a quick post-partum
weight loss, an easy labor and a quick recovery, read my kit
at... PregnancyWithoutPounds.com.
Michelle
Moss is the celebrated author of Pregnancy
Without Pounds and Mommy
Without Pounds.
|
