I've always had a healthy appetite. I typically finish my meal before my wife finishes hers.
One day, Kristin polished off her entire dinner before I completed half of mine. If the five tests the day before weren't enough proof, this was the clincher. We're pregnant! Now what?
We found ourselves in the symptom lottery. They would pop up left and right and without warning. Some women have every pregnancy symptom in the book plus two new ones. Then there are others who only notice a few.
Chalk up avoiding the gym and wanting to eat everything in sight as symptoms. Fear not, being pregnant doesn't mean that all those gym hours have been in vain. Staying active and eating well are still very important. Studies show that staying healthy during pregnancy can mean shortened labor, a healthier baby and a faster bounce-back after delivery.
There are some things you need to know when it comes to how fitness and pregnancy relate.
The first thing is that doctors always trump trainers. Follow your doctor's instructions to the letter. Ask him or her if you should exercise and for any instructions pertaining to specific limitations.
Once you have your physician's OK then you can exercise. The general rule when pregnant is to continue your routine and modify it as necessary.
If you decide to begin a routine because you want all the awesome benefits fitness offers, then do so slowly. Sculpting your perfect beach body isn't the focus anymore; the baby is. The goal should be to make the baby's environment, your body, the best it can be. That means exercising and eating right.
Activities to avoid during pregnancy are jumping, lying on your back and stomach, and lifting heavy weights (no greater than 20-30 pounds). These activities can lead to complications in your pregnancy. Avoid exercising in extreme temperatures. Steer clear of saunas and hot tubs as well. The increased temperatures could hurt your developing baby.
As you exercise, keep your temperature and heart rate in check by using the "talk test." If you can complete entire sentences, then your heart rate is in a good place. If you begin to speak in sentence fragments, that means you're exerting yourself too much and should slow down.
You may feel dizzy during exercise. This is common. Your blood volume will have doubled by the time you're 20 weeks along. Your blood vessels also will dilate to accommodate the increase. Blood takes a few minutes to redirect. This means you should warm up and cool down slowly. Allow your heart time to make the change from inactivity to activity. Use the talk test to keep your exertion under control. Eating a light and healthy snack also can help with dizziness during exercise.
You also may find that your balance starts to deteriorate because your center of gravity changes as your belly gets bigger. The muscles you use for balance also fatigue from carrying the extra weight. Balance is the first thing to go when you're tired.
You will gain weight. Everyone gains differently. Some women don't seem to show until the last trimester while others grow out of clothes weekly.
Don't fret. If you're eating healthy and staying active you'll be fine. Enjoy the glow. The healthier you are during pregnancy, the faster those pounds will come off after you deliver.
I always recommend prenatal yoga. It has the mother focus on her body position and exertion levels. It also teaches self-awareness and shows you how to properly regress exercises.
As you get bigger, mobility tends to decrease and exercises need to be modified accordingly. Get private lessons or have the instructor give you special attention when it comes to modifying certain moves.
Yoga uses all of the body's muscle groups to gently condition and maintain strength.
The exercises today do just that - condition and maintain strength. The squat is modified so the abdomen is not compacted. This keeps the baby safe. The core exercise focuses on proper core activation and keeping the back straight.
Chris Huth is a Las Vegas trainer. You can contact him at firstname.lastname@example.org. Before beginning any exercise program, consult your physician.