Are you exercising too much during your pregnancy?
I know you might be struggling to get off the couch, but did you know that some pregnant women are actually doing too much exercise?
Generally, you should aim at exercising at a MODERATE intensity. Regular exercise (at least 3 times a week) at a mild to moderate intensity is preferred.
The most important thing is that you feel okay after you exercise and that you are NOT pushing yourself too much. If you feel any pain or discomfort, you're doing too much.
The moral of the story is pregnancy is not the time to do a heavy workout, get in shape, and increase your strength, stamina or endurance. Rather, it is a time to maintain your existing fitness level and if you want, tone your body too!
For most women, pregnancy can be a scary time of change; you put on 30 plus pounds, your shape changes, you get cellulite, your stamina decreases and our fatigue increases! But don't worry; you absolutely can get your body back post-delivery.
So don't feel you need to spend tons of time in the gym to prevent excess weight gain. If you're eating right and remaining active you gain the right amount of weight for your body. Remember, weight gain during pregnancy is a good thing and is necessary for both you and your baby's health.
To calculate your intensity level, measure your heart rate by lightly pressing your index and middle finger on your carotid artery (that's the big vein on the side of your neck!). Do not cross your hand over to the other side of your throat (i.e. if you're using the left side of your throat, use your left fingers to push on the artery). I like to use a 10-second reading to gauge my heart rate.
Aim for working between 65-75% of your maximum heart rate (MHR). Pre-pregnancy we are told to exercise between 65-85% of our maximum heart rate. For pregnancy, it is different. I would advise you to stay below 75% of your maximum heart rate.
Before you begin any exercise program it is a good idea to check in with your doctor to make sure everything's okay with baby and that you do not have any risk factors that would prevent you from exercising.
For lots more tips on safe exercise during pregnancy go to
www.pregnancywithoutpounds.com
Generally, you should aim at exercising at a MODERATE intensity. Regular exercise (at least 3 times a week) at a mild to moderate intensity is preferred.
The most important thing is that you feel okay after you exercise and that you are NOT pushing yourself too much. If you feel any pain or discomfort, you're doing too much.
The moral of the story is pregnancy is not the time to do a heavy workout, get in shape, and increase your strength, stamina or endurance. Rather, it is a time to maintain your existing fitness level and if you want, tone your body too!
For most women, pregnancy can be a scary time of change; you put on 30 plus pounds, your shape changes, you get cellulite, your stamina decreases and our fatigue increases! But don't worry; you absolutely can get your body back post-delivery.
So don't feel you need to spend tons of time in the gym to prevent excess weight gain. If you're eating right and remaining active you gain the right amount of weight for your body. Remember, weight gain during pregnancy is a good thing and is necessary for both you and your baby's health.
To calculate your intensity level, measure your heart rate by lightly pressing your index and middle finger on your carotid artery (that's the big vein on the side of your neck!). Do not cross your hand over to the other side of your throat (i.e. if you're using the left side of your throat, use your left fingers to push on the artery). I like to use a 10-second reading to gauge my heart rate.
Aim for working between 65-75% of your maximum heart rate (MHR). Pre-pregnancy we are told to exercise between 65-85% of our maximum heart rate. For pregnancy, it is different. I would advise you to stay below 75% of your maximum heart rate.
Before you begin any exercise program it is a good idea to check in with your doctor to make sure everything's okay with baby and that you do not have any risk factors that would prevent you from exercising.
For lots more tips on safe exercise during pregnancy go to
www.pregnancywithoutpounds.com
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