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Step 1
Treadmills are a great place to start. You can walk or run at your own pace, monitor your heart rate and increase the incline and difficulty to suit your fitness level. The handlebar is also a great safety net should you lose your balance.
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Step 2
An elliptical trainer will help you get an upper and lower body workout at the same time. The elliptical is also very low impact, which means it’s easy on your back, knees, ankles and other areas that can be achy and injury-prone during pregnancy.
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Step 3
Yoga classes will build strength, flexibility and breathing techniques that will not only help you get through pregnancy, but also labor. If your gym offers prenatal yoga classes, you are set. If not, tell your instructor you are pregnant so he/she can suggest alternative positions during class. Not all yoga positions are appropriate for pregnant women.
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Step 4
For pregnant cyclists, spinning classes are an ideal way to keep their biking legs without the risks of riding on the road. Refer to my article: “How to Ride a Bike Trainer While Pregnant" (see link in Resources below).
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Step 5
If your gym has a pool, jump right in. Swimming is one of the most pregnant-friendly activities out there. Many Moms-to-be can swim up until the day they deliver. Refer to my article: “How to Swim During Pregnancy" (see Resources).
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Step 6
If you enjoy lifting weights, keep it up, but opt for lighter weights and more reps. In general, cut your typical weight in half and double your reps. If your pre-pregnancy bicep curls were 10 lbs. of 8 to 12 reps, try 5 lbs. of 15 to 20 reps. Never lift any weights while lying on your back. Avoid walking lunges.
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Step 7
Find a quiet place and focus on simple stretching. For specific tips, refer to my article: “How to Stretch During Pregnancy" (see Resources).
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Step 8
Avoid sit-ups and any exercise that must be done on your back. Your uterus can compress blood vessels and impact your (and the baby’s) blood pressure.
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Step 9
Remember that your goal is to maintain fitness, not to challenge or push yourself. Watch your heart rate. A good rule of thumb is that it doesn’t exceed 140 bpm. That number can vary depending on your fitness level before pregnancy. Consult your doctor for advice.
Comments
acole said
on 6/3/2008 Excellent article. Thanks!