Jun 20 2009
By
Don | Filled under:
Health
To keep within a safe temperature range, reduce your exercise intensity and keep well hydrated by drinking water during your exercise. Do not exercise if you are already ill with a high temperature or if the weather is hot and humid, and do not sunbake or have hot saunas, baths or spas.
The vigorous component of your exercise program should not exceed 15 minutes, unless you are an experienced exerciser and you are advised otherwise by your medical or exercise consultant.
Your perceived level of exertion should be limited to a level you would describe as ’somewhat to moderately hard`. If you are used to calculating your heart rate to determine the intensity of your workout, a target exercise heart-rate range of between 60 and 75 per cent of your maximum heart rate is adequate. Your heart rate should not exceed 140 beats per minute unless you seek advice from your medical or exercise consultant. (Obviously you do not have to reach these upper limits if you already feel you are exercising within your comfortable range.)
If you have not done much regular physical activity prior to your pregnancy, you should begin with activities of low intensity and gradually advance. You should aim to be active three or four times a week. Your exercise should feel comfortable.
Choose a variety of aerobic activities to alter the stresses on your body.
Have a longer time for warm-up and cool-down to allow for the cardiovascular changes associated with pregnancy. It is also important not to stop your exercise suddenly as this can cause blood pooling in the legs and possible fainting.
It is safer not to lie on your back for long once the bulk of your uterus is within your abdomen as the size and weight of your uterus and baby can partially occlude blood flow returning to the heart. Your abdominal muscles can be strengthened effectively in many other positions.
Participate in low-impact exercise to limit the potential of injury to the ligaments and muscles affected by the hormonal changes of pregnancy. Asymmetrical or unilateral activities, such as step classes and rapidly changing choreography, may also stress pelvic joints. Pelvic-joint instability may not always be noticed as pain during the activity, but as a seemingly unrelated pain hours later.
To provide adequate energy for your pregnancy and your exercise, adjust your intake of kilojoules by increasing your intake of foods rich in complex carbohydrates, such as breads, cereals, fruit and vegetables.
Eat a complex-carbohydrate snack, such as a piece of fruit or a bread product, one to two hours before exercising. To replenish your fuel and to avoid fatigue, its wise to have your next snack or meal within an hour of exercising.
Drink plenty of fluid before, during and after exercise to maintain your hydration.
In the gym, reduce weights by approximately 20 to 25 per cent to allow for the load of pregnancy. You should be able to comfortably lift ten to fifteen repetitions of your chosen load In other words, concentrate on endurance rather than strength gains during pregnancy.
Exercise should be modified to suit your pregnancy, and it should take into account the continual changes of posture in pregnancy that affect a pregnant woman’s ability to perform some exercises.
Stop exercising and seek appropriate advice if any pain or unusual symptoms occur during or after exercise.