pregnant fitness
Five Fantastic Exercises for Pregnant Women
When you get pregnant, you may think it's the end of your exercise routine. However, as long that we consider suitable options you can continue the exercise. In this article I offer 5 exercises you can do while pregnant.
Before beginning any exercise you should work your target heart rate. To do this you must first determine your maximum heart rate. One way is to use the following formula:
– MHR = 220 – age
Your target heart rate will then be 60% -65% of your maximum heart rate. So if you are 40 your maximum heart rate will be around 180 beats per minute (BPM) and your target heart rate will range from 109 BPM and 117 BPM. Once you've determined your target heart rate, try to stay within it. This will ensure that you do not exercise about yourself.
After performing the calculations of heart rate than you can skip to the effective exercise. As promised, here are the 5 exercises for pregnant women:
1) Take a brisk walk daily walk: – Walking is good exercise that can be implemented within your comfort zone. Be sure to wear comfortable shoes and to monitor the distance you have covered.
2) Yoga: Yoga – you can relieve stress, anxiety and worries associated with pregnancy. If you feel any time you've done too much during practice yoga, consult your doctor.
3) SWIMMING: – Swimming is another great way to exercise without exerting undue pressure on your body. It can help reduce pain and pressure associated with pregnancy and is one of the best possible exercises during the third quarter.
4) PILATES: – Pilates can handle the pregnancy more comfortable strengthening abdominal muscles, back and pelvis. Pilates is also a popular exercise with new mothers because it helps them get their figure back.
5) WEIGHT: – Weight training is a good exercise for pregnant women provided it is done in moderation and light weights are used. The benefits can include more energy and reduce leg cramps.
If you decide to continue to exercise during pregnancy also ensure to take into account the following elements in order not to exert yourself:
– Make sure you are getting the proper amounts of rest.
– Try not to exercise when it is hot and humid, as it will increase your core temperature.
– Do not exercise when you are sick.
– Make sure you warm up five minutes before exercise.
I hope this article gives you some ideas if you want to continue exercise during pregnancy. Keep your exercise program will make you feel better, maintain current health and prepare your body for additional strains and stress caused by pregnancy. Before beginning any exercise routine, you are advised to consult your obstetrician and / or a gynecologist to determine which exercises are safest at each point of your pregnancy. However, you followed the advice of a professional, you can create fun, the fitness routine of your pregnancy.
About the Author
You can find more great exercise and fitness information by heading over to http://blog.freefitnesstips.co.uk/
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