Guidelines for exercising during pregnancy:
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Keep hydrated during exercise. Carry your water bottle, and hydrate every 15 minutes.
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Avoid overheating. If you workout outdoors, do it very early in the morning or later in the afternoon. Try to workout in a cool environment. A shower before your workout can help you avoid overheating.
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Avoid being exposed to high risk exercises during pregnancy such as: outdoor cycling, climbing, skiing, competitive sports, diving, and any other sort of activity that can result in trauma to the abdominal area.
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During cardiovascular exercise, stay within your pregnancy target zone. Never stay out of breath, and make sure you can talk while exercising.
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Avoid the supine position (lying on your back) after the first trimester.
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Women who exercise during pregnancy should be particular careful to ensure an adequate diet. Pregnancy requires an additional 300 calories per day in order to maintain metabolic stability.
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Guidelines for exercising after your baby is born:
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The mother should begin with basic core body exercises and walking. As soon as she feels ready, she can start to incorporate essential strength & stretch exercises.
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Avoid percussive, ballistic, or high impact movements until core body strength is restored and joint laxity or soreness has disappeared.
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Keep hydrated during exercise. Carry your water bottle, and hydrate every 15 minutes. Women should maintain a healthy diet and adequate fluid intake, especially if nursing.
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After you have clearance from your doctor, start strengthening your abdominals specially the transverse.
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During Cardiovascular exercise, stay within your target zone. Stay aerobic most of the time and increase the intensity progressively. Once you feel prepared, you can move to a regular exercise program.
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