10 Tips On Exercise And Pregnancy – Safe Workouts Video

February 3, 2010

Adding an exercise routine during your pregnancy can help you stay healthy and keep you energy level at a normal rate. Keeping up with an exercise routine during pregnancy can strengthen your posture and lessen some common ailments such as fatigue and back pains. Evidence that physical activity may reduce the risk of gestational diabetes (diabetes that develops during pregnancy) has been found. Exercise can also relieve stress, and give you greater stamina that will be needed for labor and the delivery of your new child.

1. Consult with your obstetrician prior to starting any pregnancy exercise routine to make sure you do not have any problems.
2. Pick a safe form of exercise for your regular pregnancy exercise such as walking, swimming, low-impact aerobics and water aerobics.
3. Post first trimester, do not do pregnancy exercises or positions while lying flat on your back. This compresses blood vessels in your back and can reduce blood flow to the baby.
4. These sports are not considered to be safe as pregnancy exercise – scuba-diving, basketball, soccer or other impact sports, gymnastics, water or downhill skiing.
5. When you have a regular exercise routine such as running, cycling or strength training, be sure to check with your provider if you can continue them while pregnant.
6. Have your pregnancy exercise consist of at least 3 sessions per week.
7. Start slowly, perhaps only exercising for about 5-10 minutes at a time if you haven’t exercised in awhile.
8. Warm-up and stretch for at least 5-10 minutes. When done with exercise, do a slow cool down period for at least 5 minutes.
9. As you move into the later stages of pregnancy you should decrease your pregnancy exercise levels. Past 24 weeks of pregnancy your added body weight may limit motion and you may need to reduce your activity level.
10. If the following symptoms occur while exercising, stop and call your doctor:

* dizziness or feeling faint
* shortness of breath
* chest pains
* vaginal bleeding
* headache
* muscle weakness
* calf pain
* contractions
* leaking vaginal fluid

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A Workout Challenge – How Many Squats Can You Do Today?

September 18, 2009

This is going to be interesting and I’m sure will result in some sore legs and an awesome cardio workout. Every Friday for the cardio portion of the Fatloss Quickie Workout Program, Scott challenges us to do 100 squats. You’ll find the video for that workout below (Thanks for sharing that Scott).

As you know I’m also part of the Fatloss Quickie team Nicole Dean put together at NicoleOnTheNet.com. Today she stepped it up and challenged us to a Fat Loss Quickie Squat-Off. Stop by to join us or to see how I’m doing. Do consider joining in. She put together some fun prizes for us.

Here’s the squat challenge video.

If you haven’t had a chance to join The Fatloss Quickie Program, today’s the day to take action, get moving and become healthy, fit and lean.

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Heal Sore Muscles – Cold Bath Or Hot Bath?

September 3, 2009

Today was day 4 of my Fatloss Quicky Challenge. <– Click there to follow along and read what I’m thinking about it so far.

Today I split up the weight and cardio portions which worked a lot better. I’m still really sore though, thus the title of this post, but back to that in just a second. First, let me give you a quick breakdown of today.

Workout (Weight) Session was pretty short (under 9 minutes I belive) and we worked biceps, ticeps and of course abs again (ouch). It was pretty intense, but I hung in there and as a result can barely lift my arms to type at this point. I’m sure the soreness will become less severe as we move through the coming weeks and I noticed that my body is recovering quicker and quicker which is nice.

I did the cardio session a little while ago (a good 3 hours after the first session) and it burned my legs up. I thought yesterday was bad … Jumping Squads and Shuffles back and forth got my heart rate up and gave my legs and abs another great workout.

But I was hurting afterwards, and have a meeting to go to tonight, so I mentioned to my husband that I was going to go soak in a hot bath to sooth those sore muscles. He suggested a cold bath (he also mentioned ice bath, but I ain’t going there) instead to help the muscles recover more quickly.

So my question is this… in your experience, what’s better to heal sore muscles? A cold bath or a hot bath? Or just a plain old shower for that matter? Any other tips to help get over sore muscles more quickly (other than the obvious – to work out again the next day).

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