Prenatal Workout Recommendations
In part 1
of this two-part series, prenatal precautions and specific exercises to
counteract some of the common physical issues of pregnancy were
presented. This second and final installment covers recommendations for
cardio and the importance of social support.
Prenatal Cardiovascular Fitness
What is comfortable during pregnancy varies from mother to mother.
Water fitness is my personal favorite. Getting in the pool eases the
aches and pains that come with increased weight and a shifted center of
gravity. Exercises in these classes are also easily modified based on
the amount of energy you have on any given day.
Other great cardiovascular options include:
Walking
Being a runner most of my life, I had to embrace the fact that
walking can actually be a wonderful workout. If your client needs more
of a challenge, encourage her add some hills to her route.
Group Indoor Cycling
Body weight does not play a major factor in this type of workout,
which makes it a good option for those who want to continue exercising
throughout the duration of their pregnancy. Others, however, may find
the seat and positioning a little uncomfortable.
Swimming
Floating in the water can give the pregnant exerciser a sense of
relief and freedom. If your client’s low back feels at all strained
while swimming, recommend adding a pull buoy between the ankles to help
keep the body aligned.
Cardiovascular Machines
The elliptical, stationary bike, Stairmaster and treadmill are all
great options, particularly because they offer less impact on the body
than other forms of cardiovascular exercise.
Mind/Body
I cannot emphasize the importance of taking a prenatal yoga and/or
meditation class during pregnancy. These classes can provide the
expecting mother with many exercise options to alleviate pain and can
help her become more comfortable with her changing body. Plus, the
relaxation techniques will come in handy during labor and throughout
stressful new-mom moments.
Putting it All Together
During pregnancy, a woman should aim for a minimum of three, 30- to
60-minute workouts per week, featuring a combination of cardiovascular
fitness, strength training and mind/body exercise.
The Importance of Social Support
I love spending time chatting with other pregnant women, whether it
is complaining about the latest pregnancy symptom, or reviewing which
jogging stroller we like the best. Most communities have prenatal
exercise classes, including prenatal water fitness, and prenatal yoga.
Encourage your pregnant clients to sign up for at least one of these
classes as a way to get some exercise and meet other women going through
the same life-changing experience. On top of all of the support, many
playgroups and lifelong friendships are formed in these classes.
No comments:
Post a Comment