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Article from: My Family UK
When you get pregnant you may think that’s the end of your exercise routine. However, as long as you consider the suitable options you can carry on exercising.
Benefits
Keeping up your exercise routine will make you feel better, maintain your existing fitness levels and prepare your body for the additional strains and stress caused by pregnancy. Before beginning any exercise routine you are advised to consult your obstetrician and/or gynaecologist to determine which exercises are safest at each point of your pregnancy. However, provided you follow the advice of a professional you can create a fun, fitness routine for your pregnancy.
Target Heart Rate
Before you start any exercise you should work out your target heart rate. To do this you first need to determine your maximum heart rate. One way to do this is using the formula:
MHR = 220 – Age
Your target heart rate is 60%-65% of your maximum heart rate.
So if you are 40, your maximum heart rate will be around 180 beats per minute (BPM) and your target heart rate will be between 109 BPM and 117 BPM. Once you have determined your target heart rate, try to stay within it. This will ensure that you don’t over-exert yourself.
Over-Exertion
If you decide to exercise when pregnant, always take the following into account so that you do not over-exert yourself:
Make sure you are getting adequate amounts of rest. Try not to exercise when it is hot and humid as it will increase your core temperature. Do not exercise when you are sick. Make sure that you warm up five minutes before you exercise.
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Exercises
1) A daily brisk walk
Walking is a good exercise which can be performed within your comfort zone. Make sure you wear comfortable shoes and monitor the distance you have covered.
2) Yoga
Yoga allows you to relieve the stress, anxiety and worries associated with pregnancy. The deep breathing and slow movements also help to calm you down, and even prepare you for labour. If you feel at any time you have overdone it when practicing yoga consult your doctor.
3) Swimming
Swimming is another great way to exercise without placing undue strain on your body. It can help reduce the pain and pressure associated with pregnancy and is one of the best possible exercises during the third trimester. Remember to take it easy: fitness is not always proportionate to fastness.
4) Pilates
Pilates can induce a more comfortable pregnancy by strengthening the abdominal, back and pelvic muscles. Pilates is also a popular exercise with new mothers because its muscular training can helps reshape a figure.
5) Weight Training
Weight training is a good exercise for pregnant women, provided it is performed in moderation and light weights are used. The benefits can include more energy and reduced leg cramps, and you can do it from the privacy of your home.
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Further Information
For further information, and for more great ways to have fun with your family, log on to www.myfamilyuk.com. With a huge collection of articles covering everything from child safety to rainy day activities, you’ll find all the help, guidance and entertainment you need to be a great parent. Go now!
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