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Exercising Through Pregnancy

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Exercising Through Pregnancy Powered By Docstoc
					                                          Presented by Daniel Toriola


     Pregnancy can cause fatigue and other emotional changes in a woman. You should know that even while you
           sleep, your body is feeding another living being. During pregnancy, you body needs more rest.
                                               Click here to know more



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                                           Exercising Through Pregnancy
                                                By Dan Thompson



    This article will highlight considerations and advantages when training while pregnant.

How hard should I train? Is a question I get all the time as a personal trainer who specialises in pre and
post natal exercise. Most people or your trusty next door neighbor will probably tell you to relax, put
your feet up and have a cuppa, and your partner who are about to be dads can be very over protective
when it comes to pregnancy and exercise. So what should you do?

The important point is you can train during pregnancy and achieve positive results. Research shows
women who exercise regularly while pregnant have easier labours, deliveries and recoveries, you to be
careful you don't do too much. You should always be able to hold a conversation, if you can't you need
to slow down! (How often will you hear that from a personal trainer!) If at any point you discover
bleeding, back or abdominal pain you should see you GP or midwife immediately. While pregnant you
will be able to train most days of the week but at a moderate intensity and when lifting weights you
should be lifting light to medium weights (40-60% of your one rep max). REMEMBER always consider
your technique which should be smooth.

What are the advantages? There are a number of physical and psychological benefits from exercising
while pregnant. It has been found that active women suffer from less amounts of insomnia, less bouts
of stress, anxiety and depression as feel good endomorphins are released when exercising which
promote the feeling of well being and help to reduce fat storage.

There is also evidence which suggests that carrying out weight bearing exercises reduces the length of
labour and limits complications during delivery. Not exercising during pregnancy leads to the waste of
muscle and strength loss, decrease in CV fitness and weight gain which can increase the chances of
diabetes.

One of the obvious problems that can occur during pregnancy is lower back pain due to the load that
you are or will be carrying. There is strong evidence concerning this topic, which is that strengthening
the back can have a number of advantages during pregnancy such as making mobility and day to day
movements a lot easier.

Babies born to fit mothers are likely to be fitter, leaner and healthier. Babies born to fit mothers are

Pregnancy Without Pounds
the Look Good Feel Great Pregnancy Kit.
                                                                                                               Page 1
                                   Presented by Daniel Toriola


also likely to be sportier later on in life, therefore leading healthier styles. It is true what people say,
children are likely to pick up habits off their parents and take after their parents genetically.

What can't you do? When pregnant I advise you not to over stretch, as your body prepares for
pregnancy the body will promote the levels of the hormone relaxin. This hormone can increase
flexibility at a joint and increase the damage to ligaments, tendons and cartilage around the joint. With
this in mind dynamic exercise and movements should be avoided as due to the increase in flexibility
you are at greater risks of falls that can cause serious injury. So I recommend that you avoid contact
sports at all costs.



This article was written by Dan Thompson, Dan is a personal trainer in Colchester and specializes in
exercise during and after pregnancy. He is the author of the 'Pregnancy Exercise Plan' You can
download 'The importance of pelvic floor exercises and Why you shouldn't do abdominal exercises
during your pregnancy' at http://www.pregnancyexerciseworkout.com




Fit For Motherhood
Pregnancy exercise e-Book.
                                                                                                               Page 2
                                  Presented by Daniel Toriola


                       The Downside Of Conception: Pregnancy Weight Gain
                                             By Sophia Ton



 You are absolutely ecstatic; your day couldn’t have gotten better, you just saw the little pink plus sign
on your home pregnancy test (HPT). You’re going to have a baby! What can be better than that? This
is something you and your husband have been waiting for over 6 years. Now, what do you expect now
that you're expecting?

A Little More of You to Love

You have just passed through the early stages including the nausea, the constantly exhausted phase
of your pregnancy, and you have now entered the craving ice cream and pickles phase. With all of that
Chunky Monkey passing through your lips, it’s going to end up somewhere.

Pregnancy weight gain is natural. Not only are your constant cravings working against you, but that
little bundle joy growing inside of you is also adding to your slowly growing girth. Your baby is gaining
weight, and your uterus is filling with “water” so your body is putting on a little extra poundage. Not only
is your baby adding to your weight, but your own body is secreting hormones that are causing this
beautiful pregnancy weight gain.

Pregnancy weight gain is not just an excuse to get a whole new wardrobe; it is also a bulge of pride
that you can carry with you wherever you go. It is an invitation to people to come and talk with you, and
ask you when you are due. You do not however have to let them touch your tummy if you don’t want
them to, feel free to tell them all no, if that is what you prefer.

Keeping Active

Just because you are pregnant that does not mean you have to just sit around and allow yourself to get
unnecessarily fat. Even if pregnancy is an excuse for getting all the ice cream you want, you can still
get out and be active.

Despite the fact that you are going to gain weight no matter what you do, you don’t have to let it go too
far. Keeping active during pregnancy will help keep that pregnancy weight gain in check.

I'm not saying that you should go out and run a marathon, I'm saying that you can get out and take a
short walk a couple of blocks to pick up your own ice cream. You can do pregnancy calisthenics, or
pregnancy yoga. Even though serious, heavy exercising isn’t recommended for pregnancy you can still
get out and get active.

Being pregnant can make it very uncomfortable to be too active, but keep in mind that being healthy
during pregnancy is very important for you and for your baby. So if you are dealing with pregnancy
weight gain don’t worry too much about, it’s natural. Just stay active, and you and your baby will be
thankful for it.

Sophia Ton is a freelance writer who writes about pregnancy & family topics. She loves to shop
for free baby books at http://www.beforebaby.com/baby-books-library/ & she loves baby books at
http://www.beforebaby.com/category/baby-books.



                                                                                                          Page 3
                                   Presented by Daniel Toriola




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The Downside Of Conception: Pregnancy Weight Gain
Can Early Signs Of Pregnancy Trick You Into Thinking Your Pregnant When You Aren’t?
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Exercise And Having A Fit Pregnancy

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