Some women may have had a more rigorous workout regime prior to pregnancy, and while these women will still need to adapt for pregnancy, they can still enjoy a higher-intensity cardio workout.
If you were a runner prior to pregnancy, light jogging as long as it is cleared by your doctor is a perfectly acceptable pregnancy workout. As with walking, be aware of your terrain, and try to stay on even ground. Prenatal yoga is a commonly recommended pregnancy workout due to its low intensity, low stress and holistic benefits for expecting mothers.
Like many workout options, you will need to adapt yoga, as certain poses and stretches will not be possible or recommended for pregnant women, such as poses where falling is a high risk.
You can find good prenatal yoga videos online, or you can sign up for classes at a local gym. If this is the case, a spin class may be a good option for you. Even if you are new to cycling or spin class, this is still a safe, fun option as long as you pace yourself appropriately and start off with shorter routines.
It is also important to stay seated on the bike, as standing increases intensity and risk of falling or joint pain. As in all exercises during pregnancy , the ability to have a conversation, without gasping for breath, is a good indicator your intensity level is good. Weights and resistance training are also an option, as long as you are careful and use appropriately sized weights.
Lifting heavy weights is not recommended, or safe, during pregnancy. Five-pound hand weights, or even resistance bands, are recommended for muscle toning during pregnancy. A good policy is to increase repetition, rather than increasing weight during pregnancy.
It is also a good idea for weight and resistance training to be done under supervision. Make sure to use good technique, as well as, slow and controlled movements. Swimming and water aerobics are some of the best pregnancy workouts expecting women can take advantage of getting their routine exercise. Water exercises support your body weight, relieve stress and tension on your legs and back, and avoid the potential of tripping, or falling, that may come with other exercises.
These are great ways to elevate your heart rate while providing relief to muscles and your skeletal system that are constantly under strain carrying the additional weight of your growing baby. These are just a few of the pregnancy workout options available to expecting women. No matter what workout option you choose, always make sure to clear it with your doctor before starting, in case there are specific precautions you may need to take. After having it cleared by a doctor, you can choose whatever workout option works best for you.
No matter what you choose, make certain to listen to your body and do not attempt to strain or push yourself. Remember: Each workout is ultimately for YOU and you only. If you feel like you can keep your glutes, hamstrings and inner core unit i. The biggest thing is just listening to your body as it changes through the journey of pregnancy! Cycling classes make you sweat- which is why we love them! Make sure you take the time after class to hydrate a little extra.
Spin classes are the nightclubs of the fitness world. And if so, how long can you keep going? Gentle exercise during pregnancy is good and safe for you and your baby. It helps you maintain your fitness, range of movement and flexibility, and it also helps prepare your body for labour. Spinning can be a great form of exercise during pregnancy. It is relatively low impact, while still getting your heart rate up and your blood pumping.
But, like any exercise during pregnancy, you may need to modify the workout as your body changes. We asked the experts at Boom Cycle for their top tips on spinning during pregnancy. Expectant mothers should always check with their doctors about which forms of exercise are safe for them — particularly before starting something new. Exercise is not dangerous for your baby.
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