March 14, 2009
Topic:
Second Trimester Exercises
Multiple studies have shown that exercising during pregnancy has numerous benefits to the mother as well as child. Of course, there is an increased risk of injury when a pregnant woman exercises. Today, we’re going over some exercise and safety tips for women heading into their second trimester.
1. No lying on stomach - Every singe health organization, including the American College of Obstetricians and Gynecologists warn against any type of prone exercises after the first trimester. This is good information considering some yoga and Pilate’s exercises have you rolling around all over the floor. Remember to that lying on even a padded machine to do leg curls is still a no-no. Be careful.
2. Be Careful with Intensity – The American College of Sports Medicine still recommends up to thirty minutes of moderate exercise daily. Cardio is ok as long as it’s moderate. If you can hold a complete conversation without gasping for breath, you’re in the clear. Weight training is safe too as long as it is done with light weights and high reps (like a fifteen or even twenty rep max). Straining dramatically increases blood pressure which could pose a threat to the fetus.
3. Use machines - Major health organizations have cautioned pregnant women going into their second trimester to remember that balance becomes a big issue. I’m not a fan of machines, typically but the last thing a pregnant woman wants to do is slip and fall holding dumbbells which could risk hitting the stomach. Stick to machines. Also, riding a bike outdoors and running is not recommended due to the increased risk of falling.
4. Keep cool - This is actually one of the biggest risks that can harm you while exercising during pregnancy. When a mother gets very hot, it can be extremely dangerous to herself and child. Drink plenty of water, wear light clothes and remember the golden rule. Your exercise room should feel a little chilly before you get moving.
Question from viewers:
Emily
Will cutting my calories help with the fat under my arm?
Pam
I know that drinking sport drinks will help with exercise but it seems counter-productive to drink calories while I’m trying to burn them. Is there an alternative that will help as much as sport drinks?
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