- Pregnancy
- Baby & Toddler
- Parents
- Getting Pregnant
- Baby Names
- Product Reviews
-
Registry
- Community
-
More
Want a personalized experience?
Download the free app
January 2012 Moms
lovin life23
member
*~*~Weekly Workout Checkin~*~*
lovin life23
member
Hiya gals! Hope everyon is doing well. For our first WWCI I wanted to just give some basic info for working out while PG, the rest from here on out will include
1) Workout tip
2)Nutritional tip
3) QOTD
This will be the LONGEST post of them all as it is the first with some general info, the rest will be short and sweet J
So, here goes!:
Top 13 reasons to workout while pregnant:
1. You?re likely to gain less weight Research shows you might put on 7 pounds less than pregnant women who don?t work out, while still staying within the healthy weight-gain range.
2. Labor and delivery may be easier No guarantees, of course, but strong abs and a fit cardiovascular system can give you more oomph and stamina for the pushing stage. One study found that prenatal water aerobics regulars were 58 percent less likely to request pain medication during labor than non-exercisers.
3. You lower your gestational diabetes risk by as much as 27 percent High blood sugar during pregnancy puts you at extremely high risk for developing type II diabetes in the decade after delivering and raises the odds of preterm delivery or having an overweight baby. If you do develop it?and many fit women do because genetics and age play a significant role?exercise may help prevent or delay your need for insulin or other medications.
4. You get that ?prenatal-spin-class high? Active moms- to-be report better moods than their sedentary peers, both immediately following a workout and in general throughout their pregnancies.
5. You?re less likely to cry, ?Oh, my aching back? Some two-thirds of pregnant women experience back pain, but water workouts, yoga and pelvic tilts can offer relief. Exercise during the second half of pregnancy seems to be especially helpful.
6. You?re less likely to get constipated Pregnant women?s intestinal tracts often get backed up due to high progesterone levels and a growing uterus, but exercise, along with a high-fiber diet, keeps your digestive system humming.
7. You have more energy On days when lifting your remote control seems like a tall order, even a 10-minute walk can revive you.
8. You?re more likely to avoid a forceps delivery, C-section or other intervention Regular exercisers are 75 percent less likely to need a forceps delivery, 55 percent less likely to have an episiotomy and up to four times less likely to have a Cesarean section, research has found.
9. You?ll likely experience less leg swelling Your body retains more fluid during pregnancy, and your growing uterus puts pressure on your veins, impairing the return of blood to your heart. Exercise can limit swelling by improving blood flow.
10. You?ll bounce back faster after delivery Compared with new moms who were inactive during pregnancy, those who exercised are more likely to socialize and enjoy hobbies and entertainment post-baby. They just seem to cope better with the demands of new motherhood.
11. Your child may have a healthier heart The developing babies of prenatal exercisers have more efficient hearts than those of non-exercisers, and this higher cardio fitness level seems to last into the childhood years.
12. You might sleep better Some pregnant women who work out say they fall asleep faster, slumber more soundly and snooze longer than inactive moms-to-be.
13. You may be at lower risk for the No. 1 cause of premature birth That?s preeclampsia, a complication that involves high blood pressure and excess protein in the urine. About 5 percent to 8 percent of pregnant women develop it, and the numbers are growing.
Workout Tip:
Pregnant women are encouraged to engage in 30 minutes or more of moderate exercise a day on most, if not all, days of the week. (If you are carrying multiples it is advised to not workout until consulting your physician) J
Nutritional Tip:
Top 5 Nutrients
Include these in your daily diet:
? CALCIUM>1,000 mg
Where to get it: Dairy foods, dark leafy greens, calcium-fortified foods.
? FOLATE>600 mcg
Where to get it: Legumes, broccoli, asparagus, oranges. (Folic acid is the synthetic form, available in supplements.)
? IRON>27 mg
Where to get it: Dry beans, liver, meat, oatmeal, tofu.
? PROTEIN>70 g
Where to get it: Meat, poultry, seafood, milk and other dairy foods, beans.
? VITAMIN C>85 mg
Where to get it: Citrus fruits and juices, strawberries, dark leafy greens.
QOTD:
-What was your pre-pregnancy workout style? Intense? Runner? Yoga/Pilates? or none really?
Have a great week Jan mama's!! 
Warning
No formatter is installed for the format bbhtml
This discussion has been closed.
Re: *~*~Weekly Workout Checkin~*~*
-What was your pre-pregnancy workout style? Intense? Runner? Yoga/Pilates? or none really? I swim, lift weights, do yoga and walk. I ran until I injured my knee and I am now in physical therapy for that injury.
I was able to work out 4 days this week. Mostly weight lifting. I also did yoga 1 day, but I have had a hard time getting out of bed in the morning and motivating myself to workout before work. I have had physical therapy twice and I do have to several exercises every day for my physical therapy as well, but I don't really consider those "working out" because they only take about 15-20 minutes and they don't really raise my heart rate much. I am going to try to get back to the pool next week for swimming. I was just afraid with all my nausea that I would throw up in the pool. So that will have to be a day by day thing to judge if I feel up to it.
My little goofball born 1/2012
What was your pre-pregnancy workout style? Intense? Runner? Yoga/Pilates? or none really?
Prior to my BFP, I ran a few times a week, took yoga once a week and weight trained a few times a week too. Now, my running has been cut back some, more due to allergies, heat and this nasty cold that I have. (Although I am running a half marathon Sunday, Eek!) My yoga class stopped a couple weeks ago and I have not been to once since. Lazy. I am still hitting up the gym 4/5 times a week and have been sticking with about 20/30 minutes of cardio and then about 30 minutes of weight training. I plan to keep this up as long as I can.
It's so awesome of you to do this, thank you!
What was your pre-pregnancy workout style? Intense? Runner? Yoga/Pilates? or none really?
None at all! My hubby got me the Zumba game and I did it about two times (in a two month period). Besides that, I couldn't tell ya the last time I worked out! I keep saying that I'm going to start...but I haven't found the energy. Hopefully after a nice long, relaxing weekend (what I'm hoping this one will be), I'll be able to kick myself into gear. lol
BFP #1 5/5/2011, EDD 1/12/2012
Philippians 4:13 I can do all things through Christ who strengthens me!
My BFP Chart:
I am a runner. Before my BFP, I was running about 50-60mpw and doing strength or yoga 3x/week. The last few weeks I've been able to run 40mpw, but I think that will be going down quite a bit now that my m/s is getting really bad. I did a little bit of strength Monday & Wednes, but it just feels like I am going through the motions.
Thanks for putting the check in together!
2012 Goal: working towards pre-pregnancy speed!
04/15 KI Metric Marathon/16.3 m (2:05:55, 7:43 pace)
05/06 Frederick 13.1 (1:41:09)
11/04 NYCM
Before my BFP, I had been training and completing half marathons, 10ks and 5ks. I would run usually three times per week.
Now, my plan is to continue to run 2-3 times per week but at a much slower pace/intensity. I do not plan on competing in any races.
This week, I ran 4 miles on Saturday, 4 on Monday and 4 on Wednesday.
What was your pre-pregnancy workout style? Intense? Runner? Yoga/Pilates? or none really?
I am at the gym 7 days a week. 30 mins cadio, 30 mins weight lifting, 30 mins boot camp or whatever class was scheduled for the day.
I teach belly dancing and Zumba every friday.
I have still kept to my routine but I have toned it down a bit as well as watched the amount of weight I lift. I am a bit paranoid.
This week I only got to go to the gym 4 days due to events at school.
January 2012 Blog
What was your pre-pregnancy workout style? Intense? Runner? Yoga/Pilates? or none really?
I didn't really have to much of a workout going at all. I would try to make it to the gym at least three days a week but that didn't always happen. I would do about 20-30 minutes of intense (for me haha) elliptical, some stretches, and minimal free weights. I'm hoping joining these posts will motivate me, I'm already thinking I should be in the gym right now after reading this!
QOTD:
-What was your pre-pregnancy workout style? Intense? Runner? Yoga/Pilates? or none really?
I am coming off finishing a marathon last Oct 31st... and ran Nashville 1/2 marathon ~3.5 weeks PG(of course not knowing at that point)... i use to run 4 days a week averaging 15-40 miles a week (depending in training or not), zumba atleast 2x/wk sometimes 3 if i was feeling really good, and yoga ocassionally 1-2x/wk... now im still trying to stick to running 4 days/wk... i am signed up to run a 1/2 marathon in june, 2 in sept, and 1 full in oct but the full also has a 1/2 option... so im going to just start and see how i do in the summer... defanitely completing the 1/2s this year! dr told me maintain... soo keeping an eye on my HR, breathing pattern, and keeping myself big time hydrated (4 cups of 6oz water with a splash of gaterade at every water stop).. im contemplating going back to yoga and trying out the water aerobics class..
keep it up girls!!! we can do this
i love the little tips.. def good to know!