Continuing Workouts While PregnantMost healthy women should be able to continue a pre-pregnancy fitness routine with a few adjustments. There is currently no indication a woman should limit her intensity or lower her target heart rate to avoid adverse effects. However there are some cautions you should be aware of. Avoid exercise while lying on your back after the first trimester. This position can reduce your heart rate and decrease the flow of blood to your baby. Look for alternative exercises or alternative positions for favorite exercises. You may find working while reclining at a 45 degree angle on a ball a good substitute for arm exercises previously done while on your back. Listen to your body to determine intensity and when to rest. Your increased demands for oxygen while pregnant can cause you to feel "out of breath" sooner than you did pre-pregnancy. If you begin to feel tired, modify the exercise or take a rest. If you can not hold a conversation while exercising, the intensity is too high. Avoid any activity that risks abdominal trauma, such as downhill skiing and contact sports. Make sure you eat enough to stay healthy. Pregnancy uses 300 extra calories a day. Stay hydrated and wear appropriate clothing to prevent over heating. This is most important during the first trimester when excessive temperatures can cause neural tube defects for your baby. Prepare for your balance to change as your center of gravity shifts. Adjust your workout to give you good support, especially with single leg exercises. Also, make sure you are familiar with the contraindications to exercise, and modify your routine around any other health conditions you may experience during pregnancy (such as increased blood pressure).
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