Exercise and Pregnancy: Fact Sheet
Copyright 2005 There are many benefits for women who wish to exercise through their pregnancy. Exercise can:?Increase energy levels ?Help prevent feelings of discomfort, clumsiness, and unattractiveness ?Improve circulation, reduce swelling and formation of varicose veins in the lower legs ?Help tone muscles allowing the body to return to its pre-pregnancy state much faster ?Improve posture, so less back acheThe major concerns of training whilst pregnant are:?Foetal hypoxia (lack of oxygen for the baby) ?Foetal hyperthermia (internal temperature gets too hot) ?Reduced carbohydrate supply to the foetus (baby doesn't get enough food) These should only be concerns if the mother does not exercise intelligently. Ask your doctor for further information when obtaining your medical clearance.Guidelines:?Obtain a medical clearance prior to commencement ?Never let your heart rate get over 135 beats per minute for a sustained period. This can vary from person to person but a good rule of thumb is to reduce the intensity if you cannot comfortably hold a conversation with someone whilst exercising. ?Balance will be a problem as you get bigger so always keep both feet on the ground (no jumping, skipping, lunging, stepping, etc).
?Non-weight bearing exercise (eg. Cycling, swimming) is preferable to weight bearing exercise (eg. Jogging). ?Exertion levels should be determined on an individual basis. Someone who has had a long exercise history and a high fitness level will be able to tolerate higher intensities without affecting the foetus.
?Avoid strenuous exertion during the first trimester. If you haven't exercised before, walking is a great way to start. ?Increases in exercise quantity and quality should be very gradual for previously inactive women. ?Avoid exercise or positioning of the individual in the supine (lying on the floor face up) posture, particularly in late gestation (due to decreased cardiac output). ?Avoid exercise in warm/humid environments.
?Drink liquids before and after exercise to avoid dehydration. Wear loose cotton clothing. ?Do not exercise when fatigued, particularly in late gestation. Never exercise to exhaustion. ?Periodic rest intervals may be helpful to minimize hypoxia or heat stress to the foetus.
?Pregnancy requires an increase of 300k/cal per day so if you are exercising you require even more. Ensure you have an adequate diet..
Ray has worked extensively in the health and fitness industry for over 15 years. He has a degree in Exercise Science and is a Level 2 Strength and Conditioning coach. For more information go to Tips on Losing WeightNew Weight Vest Provides Weight-bearing Exercise to Prevent Bone Loss from Osteoporosis
(ContentDesk) August 14, 2005 -- Women at risk for Osteoporosis now have a choice. Drugs like Fosomax are no longer the only solution. It has been known for some time that weight-bearing exercise promotes healthy bones. But the problem was getting women over fifty, the segment most at risk, to lift weights.A new weight vest on the market, designed by a movement therapist, eliminates the need to lift weights. The weight vest has the weights in exactly the right place to promote the building of bone density while being extremely comfortable.
Women can use this weight vest for one hour a day during exercise or when doing chores around the house and garden. They don't have to go to the gym. They can increase their bone density and improve their balance in the privacy of their homes. Dr Christine Snow, the Director of the Bone Research Laboratory, had this to say about a program of exercise, using a weight vest, to increase bone density in women at risk of Osteoporosis. "These kinds...
New Weight Vest Provides Weight-bearing Exercise to Prevent Bone Loss from Osteoporosis
Exercise > New Weight Vest Provides Weight-bearing Exercise to Prevent Bone Loss from Osteoporosis
Aerobic Exercise
Aerobic (also called cardiovascular exercise) exercise requires continuous, smooth, rhythmic movements that strengthen your heart and lungs. This type of movement works large muscle groups and causes you to breathe more deeply.
This forces your heart to work harder to pump blood and emits carbon dioxide and other waste products. It also causes your body to burn a higher percentage of calories from fat.
Participating in aerobic exercises can be fun because there are so many choices available. Some examples of aerobic exercises are:
*Walking
*Aerobic dance
*Swimming
*Bicycling (inside-stationary bike)
*Ice, Roller or In-line skating
*Cross-country skiing
*Running or Jogging
*Water aerobics
*Stair-climbing
*Elliptical training
*Rowing
If you are hesitant to start an exercise...
Exercise > Aerobic Exercise
Is A Treadmill The Right Exercise Equipment For You?
The #1 fear people have when buying a treadmill is that they won't use it. (That's the #1 fear when buying any piece of exercise equipment). They know that a treadmill can help them lose weight, get fit, burn extra calories and reach their fitness goals. But that's only if you use it. A treadmill is a large investment to make and you want to be sure that it is the right piece of exercise equipment for your needs.How do you know if a treadmill is right for you? How do you know if it's suitable for the kind of exercise that fits your lifestyle? If you're thinking about buying a treadmill, here are 3 ways to tell if a treadmill is the right piece of exercise equipment for you:#1 Do you prefer to exercise alone or in groups? Walking on a treadmill is not a group activity (it could be - but that's a little dangerous).
If you prefer to exercise with other people, say for example in a group sports situation, a treadmill might not be the best choice for you. Of course a treadmill can...
Is A Treadmill The Right Exercise Equipment For You?
Exercise > Is A Treadmill The Right Exercise Equipment For You?
Exercise
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