Fitness is an imperative state for any woman and it does not change even when you are pregnant. It is quiet imperative for a pregnant woman, and more if she is an athlete, to stay fit during and after her pregnancy. With a few alterations you can make your fitness regime go in accordance with [...]
Exercise Precautions
The adolescent should be cautioned to stop exercising and contact her health care provider if any of the following occur:
An increasing number of adolescent females are participating in recreational and competitive sports, strength training and other fitness activities. During pregnancy they may want to remain physically active and continue some of these activities. Other adolescents who were previously sedentary may want to begin an exercise program as part of a healthy lifestyle.
Guidelines for Exercise During Pregnancy
Prenatal exercise programs must be individualized according to the adolescent’s health status, interests and fitness level. Desirable components include aerobic conditioning, strength training and flexibility exercises.
Regular exercise (at least three times per week) is preferable to intermittent activity or a sudden increase in exercise level, which can result in muscle strain.
Exercise [...]
Congratulations on the birth of your baby! The speed at which you return to a normal training routine will depend on the length and difficulty of your delivery. If you had any complications or medications, more rest and recovery time will be needed. It is also important to note that many of the physical and [...]
Physical changes in the third trimester include:
increased uterus size
continued weight gain of 3–6 kg
return of fatigue
increased need to urinate
increased looseness in your joints
heartburn and indigestion
muscle cramps
swelling in the hands, feet and ankles
disrupted sleep.
The second trimester will bring a variety of physical changes, including:
increase in uterus size
resting heart rate increase of another 3–4 beats/min
increase in body weight of 3–5 kg
heartburn/constipation
leg cramps
decreased fatigue and nausea
increased feeling of energy
In the first trimester there are not many noticeable physical changes. However, there are changes occurring in your body that may affect your ability and desire to exercise. Some of these include:
The average weight gain during a healthy pregnancy is 11 to 16 kg, with the greatest increases in the second and third trimesters. Body fat increases as well, particularly in the first two trimesters. These changes will affect your exercise abilities and your level of energy. Weight gain will also alter your centre of gravity [...]
Pregnancy is a time to take care of yourself by eating enough to fuel your needs and to build a healthy baby. Your energy needs are even higher if you are exercising or breastfeeding. Expect to gain about 11 to 16 kg (25–35 lbs) during your pregnancy. Let the ‘rainbow’ be your guide. Include a [...]
