| While reading through some questions that my | | | | - Avoid sports like basketball, squash, racquetball |
| subscribers sent in, I noticed that a lot of women | | | | and tennis - they involve too many jerky |
| have some basic questions about Pregnancy | | | | movements and rapid changes in direction, which |
| Exercise, for example, can I continue my exercise | | | | is too much for your loose joints and poor |
| routine now that I'm pregnant? | | | | balance to deal with. |
| To help you out, I've put together a little "cheat | | | | 4. When it comes to weight training - aim for |
| sheet" on some of the Basic Exercise Guidelines | | | | endurance over strength (preferably 15 reps.). |
| for Pregnancy: | | | | Concentrate on maintaining your existing strength, |
| 1. Get the OK | | | | not building. As your pregnancy progresses, really |
| As always, make sure to get your doctor's okay | | | | listen to your body and do ONLY what exercises |
| BEFORE you begin your exercise routine - that | | | | you feel are comfortable - do NOT push yourself. |
| way he/she can rule out any high-risk situations. | | | | Do not do any pregnancy exercises that require |
| 2. Stick to what you know! | | | | you to lift overhead, lie on your back or press a |
| I know you hear this all the time, but now I really | | | | lot of weight forward (i.e. leg press machine). |
| need you to think about it. Because there are so | | | | Aim to do the majority of your exercises in a |
| many changes going on in your body NOW is | | | | supported position, preferably sitting down or |
| NOT the time to start something new. | | | | holding on to something stable - avoid lying on |
| 3. Use common sense when you're trying to | | | | your back AFTER your third month. |
| decide whether to continue your pre-pregnancy | | | | 5. Regardless of which workout you're doing, |
| exercise workout or not. | | | | ALWAYS ensure that you are well hydrated and |
| Because I can't answer each one of you | | | | fueled. |
| individually (and there are SO MANY different | | | | Never exercise on an empty stomach or without |
| exercise routines and intensities out there!), here | | | | water. Keep a water bottle with you at all times. |
| are my suggestions: | | | | And if you need a little extra boost, try adding a |
| - Avoid running long distances and training for | | | | little fruit juice. And of course, stay close to the |
| marathons, they are too intense for this time in | | | | bathroom. |
| your life. Moderate your activity by slowing down | | | | Just follow these basic guidelines (plus more in my |
| the intensity and duration and you should be fine. | | | | book) and your pregnancy exercise will be safe. |
| - Avoid training in intense heat, on steep inclines or | | | | Remember, pregnancy is NOT the time to push |
| at high altitudes. Choose even terrain and stick to | | | | yourself that EXTRA MILE - you don't want to |
| public places (you've got way too much to risk!!). | | | | look back with regret! |