Hi everyone, Tammy back again and welcome back to my sports and fitness blog.
Today I wanted to talk about how to exercise safely during pregnancy. I recently bought a cheap second hand pregnancy workout book online on http://www.cheap.forsale/ and I wanted to share some of my top tips with you all. Over half of pregnant people are already overweight or obese before becoming pregnant, and a lot of pregnant people see their pregnancy as a time to relax and eat all the foods and will worry about losing the weight afterwards.
Some of you guys also messaged me last week to see how my Booty Boot Camp was going, and so far I love it. If you haven’t signed up to your local one then i highly recommend doing so.
The first thing to do before even attempting any form of exercise during pregnancy is to go and visit your gp or healthcare provider and check in with them that your workout routine is safe for you and the baby and there aren’t any complications. If you’re a regular exerciser then continuing a simple workout routine shouldn’t put too much stress on the pregnancy but you never know, and it’s always safer to confirm. If you’re embarking on a weight loss journey then also check out babycentre for some great pregnancy weight loss tips.
Consume enough calories.
Exercising burns a lot of calories, and it’s really important to make sure that you eat enough so that the baby can continue to grow and get the nourishments and nutrition that it needs. During pregnancy your body will naturally gain weight, as the baby grows. And the amount that you will gain will vary depending on how much you weighed pre pregnancy and how far along that you are.
If pre pregnancy you are within the healthy range of 18.5 to 24.9 in the BMI range then during the second trimester you should be looking at eating around 340 calories extra a day. And during third trimester this rises to 450 calories more each day. Keep going to your doctor for regular check ups and make sure that you keep them informed into any weight loses you are hoping for and any unusual or worrying exercise regimes you are planning on undertaking.
Avoid dangerous sports.
Rather obvious for someone who is pregnant but avoid partaking in any dangerous sports. This includes sports that are very contact heavy like football, or basketball. And also includes any activities that require balance or are likely to cause a fall or injury such as surfing or horseback riding and gymnastics. You should also avoid any sports which involve fast paced balls such as tennis or squash and particularly if you’ve never participated in the activity before. The fast paced movement and sudden directional changes can affect a pregnant persons balance and cal cause them to fall or injury themselves.
Drink plenty of water
Make sure that you drink enough water before, during and after exercising. If you don;t make sure the keep intaking water you can become dehydrated. Being dehydrated can, through a chain of events, cause the placenta to receive a reduced level of blood. It can also heighten your chances of overheating and even rarely trigger contractions. .
If you’re exercising keeping a water bottle with you at all times can help you to avoid becoming dehydrated. I bought my one online here; www.cheap.forsale/water-bottle.
The amount of water you should be intaking doesn’t have an official recommendation but as long as your urine is light yellow or nearly clear then it is okay. If it is a darker colour then drink a cup or two of water every hour until it reaches a pale shade.
Don’t exercise flat on your back.
For the first trimester it is still relatively safe to lie on your back and to exercise whilst lying on your back. However after your first trimester you should avoid lying flat on your back at all times, and especially avoid doing exercises whilst lying flat on your back. This is because when you lie flat on your back the weight of your uterus applies pressure onto your vena cava which is a major vein. When pressure is applied it can reduce blood flow to your heart as well as slowing down or decreasing blood flow to your brain and uterus. This will also make you feel dizzy or nauseous and can make you short of breath.
If you still wish to complete exercises whilst lying down on your back place a foam step or wedge underneath your back to help prop up your upper body which will stop any pressure on the vena cava. I bought my foam wedge online here; www.cheap.forsale/foam-blocks
If you have a gym membership I would highly recommend speaking to the personal trainers there and seeing if any of them have any background in pregnancy workouts. If they don’t see if the gym doesn’t mind you bringing your own personal trainer in and have a look online to see if there’s a good pregnancy PT near you. Ask a friend who is also pregnant if they want to join and you can normally get a good PT to give you a discount.
Thanks for stopping by,