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Crusin' with a NEW Trim Body in 5 Weeks Time!

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This Month In Body
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Health and Fitness News
Chandra Young is now a professional Fitness Trainer

Self Actualization is true happiness and I couldn't be happier.   I trained with Coach Berry and realized the path to my fullfilling my dreams and professional goals.  I am now a Certified Personal Trainer with my own business.  Please read my story at by clicking here >>

Exercising While Pregnant

Best workouts for pregnant women.

You may think pregnancy is the perfect excuse to skip exercise. You’re tired, your feet hurt, and your back aches. But the opposite is true. Unless your pregnancy is high risk or you’re having complications, exercise is highly recommended. In fact, it’s one of the best ways to prepare your body for labor. It will also help you stay in shape, maintain a healthy weight, get better sleep, have more energy, improve your mood, and reduce backaches. As an added perk, your delivery will go better. Pregnant women who exercise regularly are also less likely to deliver by C-section and have shorter labors. On top of that, they’re at lower risk of gestational diabetes.

Whether you’re new to exercise or are a professional athlete, pregnancy changes the way you can safely workout. Before exercising, talk with your obstetrician to ensure you stay safe and healthy during your time in the gym.

Safety Tips

During pregnancy, your body goes through dramatic changes. As you protect the tiny life growing inside of you, your balance is thrown off and you’re at increased risk for other issues. Want to stay safe?

Take care not to become overheated. Stay hydrated by drinking plenty of water before, during, and after your workouts. When the temperature is hot or the heat index high, work out indoors in the air conditioning. It’s also smart to start each workout with a warm-up and end with a cool-down.

Remember that your muscles require extra oxygen and blood flow during exercise. While pregnant, many medical professionals recommend avoiding intense exercise. Otherwise, your workout may direct needed oxygen and blood flow to your muscles and away from the developing baby. To guard against that, exercise at a pace that allows you to carry on a comfortable conversation. If you’re huffing and puffing, slow down.

Pregnant women new to exercise should gradually increase the length of their workouts. Start with 10 minutes a day and each week increase the length by five minutes until you reach 30 minutes a day. Women who are in shape can continue to exercise the same amount under the guidance of their doctor.

Exercises to Avoid

Several workouts or activities aren’t safe for pregnant women and should be avoided altogether. If you’re pregnant, skip contact sports. This means no basketball, soccer, hockey, lacrosse, martial arts, or volleyball. Also, avoid any activity that comes with the risk of falling. This includes horseback riding, gymnastics, skating, or skiing.

Scuba diving is also off limits, especially after early pregnancy. Deep diving puts babies at risk for fetal decompression illness and hyperbaric oxygen exposure. And water sports in which participants forcefully hit the water should be avoided as well. These include surfing, diving, and water skiing.

After the first trimester, it’s not safe to lie flat on your back for an extended period of time. With that in mind, you’ll want to avoid workouts that require you to lie on your back. Since overheating is a risk, wait until after delivery to do hot Pilates or hot yoga.

Best Exercises

Some of the best exercises during pregnancy include walking, cycling on a stationary bike, low-impact aerobics, and swimming. These workouts are low-impact, so they’re gentle on your joints. Prenatal yoga is another safe option for expectant mothers. Sign up for a class or do a workout online.

Strength training is also safe if done with low weights. Work with your trainer to ensure your weight-lifting session is safe for you and baby. Prefer to take the pressure off? Hit the pool. Swimming is a great way to work out, stay cool, and take the pressure off your joints, feet, and aching back.