Staying active during pregnancy is now commonly recommended by doctors and health experts. Doing so can help improve the health of your baby as well as helping you stay as fit as possible. In addition to that, it will be easier to return to your pre-pregnancy weight as well. You gain even more benefits if you include weight training in your prenatal exercise program. Following are some tips for safely including weight training into your prenatal workouts.
Consider working out with a group in your area that focuses on prenatal fitness rather than working out alone. Try looking for an informal group that meets for regular exercise sessions or see if there is a prenatal exercise class at your local fitness club. There are several advantages to this approach. Working out with a group of people going through the same experience as you can help you stay motivated. This approach also offers a safe environment for exercising, especially when led by someone familiar with prenatal exercise and the limitations involved. These kinds of specialized exercise groups should be available in your area.
You will need to avoid certain movements and positions even if exercise can be very beneficial during pregnancy. You should avoid doing exercises that require you to bend from the hips and lifting weights over your head. Don't do over head presses, for example, if you're lifting weights while pregnant. Stay away from exercises that target the abdominal region, as well. You will also want to avoid movements where you're lying flat on your stomach or back. While it may sound like you can't do anything, there are actually several exercises that are safe to do while pregnant that are done while standing or sitting.
You may be wondering how often you should exercise during your pregnancy. Because there are many factors to consider, work with your doctor to figure out the best solution for you. Your exercise habits prior to pregnancy do play a large role, however. If you didn't exercise before your pregnancy, this isn't the time to start a vigorous program. On the other hand, if you were already working out consistently, you may just have to modify your regular workout now. Three workouts a week that combine light stretching, cardio, and strength training is the general guideline but you will need to consider how you're feeling.
One common question is how far into the pregnancy you can exercise. This will vary from one woman to another, and you should ask your doctor. But typically, doctors will recommend limiting or stopping your workouts by the last month of your pregnancy. You don't want to risk straining yourself with extra movements once it starts becoming more difficult to walk. While you should be able to exercise well into your pregnancy, when you stop is determined by several factors. You shouldn't do anything that feels unnatural, so how you feel, combined with your doctor's recommendations, will be your best guideline. You can continue to exercise while pregnant as long as you follow some basic precautions. In addition to helping you feel better, exercise can even help with some of pregnancies difficulties such as water retention and insomnia. You will find it easier to return to your pre-pregnancy weight when you design a workout routine with your doctor that will keep you as healthy and fit as possible.
Consider working out with a group in your area that focuses on prenatal fitness rather than working out alone. Try looking for an informal group that meets for regular exercise sessions or see if there is a prenatal exercise class at your local fitness club. There are several advantages to this approach. Working out with a group of people going through the same experience as you can help you stay motivated. This approach also offers a safe environment for exercising, especially when led by someone familiar with prenatal exercise and the limitations involved. These kinds of specialized exercise groups should be available in your area.
You will need to avoid certain movements and positions even if exercise can be very beneficial during pregnancy. You should avoid doing exercises that require you to bend from the hips and lifting weights over your head. Don't do over head presses, for example, if you're lifting weights while pregnant. Stay away from exercises that target the abdominal region, as well. You will also want to avoid movements where you're lying flat on your stomach or back. While it may sound like you can't do anything, there are actually several exercises that are safe to do while pregnant that are done while standing or sitting.
You may be wondering how often you should exercise during your pregnancy. Because there are many factors to consider, work with your doctor to figure out the best solution for you. Your exercise habits prior to pregnancy do play a large role, however. If you didn't exercise before your pregnancy, this isn't the time to start a vigorous program. On the other hand, if you were already working out consistently, you may just have to modify your regular workout now. Three workouts a week that combine light stretching, cardio, and strength training is the general guideline but you will need to consider how you're feeling.
One common question is how far into the pregnancy you can exercise. This will vary from one woman to another, and you should ask your doctor. But typically, doctors will recommend limiting or stopping your workouts by the last month of your pregnancy. You don't want to risk straining yourself with extra movements once it starts becoming more difficult to walk. While you should be able to exercise well into your pregnancy, when you stop is determined by several factors. You shouldn't do anything that feels unnatural, so how you feel, combined with your doctor's recommendations, will be your best guideline. You can continue to exercise while pregnant as long as you follow some basic precautions. In addition to helping you feel better, exercise can even help with some of pregnancies difficulties such as water retention and insomnia. You will find it easier to return to your pre-pregnancy weight when you design a workout routine with your doctor that will keep you as healthy and fit as possible.
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