A Fit Pregnancy (take two)

24 Jan

I am happy to announce that I am 30 weeks pregnant.  During the first trimester I was exhausted and nauseated all the time.  But somehow managed to workout when I could (3-4 times per week).  Since then I have been feeling pretty good and working out about 5 days per week.  This pregnancy is similar to my first pregnancy (with my son who is now 2 years old) in that I feel strong, healthy and able to continue a strong workout routine. However it is quite different in that I got larger faster, I continue to crave foods I would not normally eat, and my body seems to be taking on a completely different shape.

There is no one correct pregnancy fitness routine.   My fitness routine is personalized to my fitness level, health, body changes, doctor advice, and how I feel as I go.  I have recently begun recording some of my pregnancy workouts and I would like to share them with you.

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  Please be advised that there are general guidelines for all pregnant women to follow when considering a pregnancy fitness program (http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096).

I also recommend this short article from the American Council on Exercise: http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2597 .  

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Following guidelines and following what your doctor tells you are the first steps in determining your pregnancy fitness routine.  From there you have to listen to your body, watch your heart rate, and go for it!

When you are pregnant, your fitness goal is different than before.  Your goal is to maintain your health and wellness during pregnancy in order to minimize discomforts related to pregnancy, to prepare your body for labor, and most importantly to have a healthy baby.

A few things I have learned along the way:

you can not predict how you will feel during your planned workout, so go with the flow and alter it as needed

your heart rate will be more elevated, so you will have to decrease intensity of your workouts and increase rest periods

It is important to decrease resistance (weight) and decrease duration of workouts to accommodate the energy that is already being expended by all that is already happening in your body

you must must hydrate before, during and after

you must change your stance and body movements to accommodate for your changing body

you will be off balance, therefore a wider stance is necessary

never push it.  your body is already working overtime to create life

If your too tired, just rest and drop the workout

A brisk 20 minute walk as a workout does great things

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