Six suggestions for efficient coaching throughout being pregnant
Becoming a mother was the best thing that ever happened to me, but it wasn't without a cost. My body has changed. My hormones went crazy. And some of the changes were permanent.
Throughout my pregnancy, women told me horror stories about pregnancy and birth trauma. My biggest fear was staying fit during pregnancy and how quickly I could get back on my feet after having my baby. I was determined to make sure that the "harm" caused by pregnancy was minimal and that I had the best chance of getting my body back as soon as possible.
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How did I do this? Through the power of fitness.
The fit you are and the more you exercise during pregnancy, the less damage you will do to your body and the faster you will return to pre-pregnancy shape. Some people will tell you not to exercise while you are pregnant, but it is not. If you are having a healthy pregnancy (no complications), exercise is essential.
Here are six simple tips for exercising safely and effectively while pregnant.
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- Do not overheat during the first trimester. Limit activities that raise your core temperature above 102 degrees, as more than 10 minutes of increased heat can cause problems with the fetus, according to KidsHealth.org. Overheating can be caused by running outdoors in hot weather or exercising in a gym without air conditioning. If mom gets sick from the heat, she has to cool it down.
- Do not lie on your back during the second trimester. After about 20 weeks, with a pregnant woman lying on her back, the uterus is large enough to lie on the inferior vena cava, explains Dr. Cleveland. GGNN Salena Zanotti you and the baby. Instead of lying horizontally, you can do incline bench presses and pushups. However, be aware of how much time you spend in these positions.
- If it hurts, don't do it. If something hurts – like your hips, knees, or back – these parts of your body shouldn't be worked out in the gym. Being pregnant is not a time to "try" or push your limits – all you do is make the pain worse.
- If it feels good, do it. If you don't have a problem with pull-ups, or if lunges feel good for you, go for them. Just watch your shape, take care of your body and don't overdo it.
- Bring water and snacks. After 45 minutes, pregnant women can become hypoglycemic. So having water and a snack nearby is a must. If you don't have a snack on hand, limit your workout to this 45 minute period.
- Stick with what you know It is not a good idea to try a new exercise technique or device for the first time during pregnancy. It's just not worth the risk.
That's it – nothing too complicated. Do your best by combining the tips above with common sense. And remember, the better fit you are, the better the pregnancy experience.