Would you like to know how to stay fit during pregnancy? While it is important for people to stay fit for their own good, it is even more important for pregnant women to stay fit. A pregnant person is not only responsible for her life, but also that of her unborn baby. A pregnant woman who does not take care of her health can compromise the health of her child not just in the short term.
The science of staying fit during pregnancy starts before pregnancy. The more fit a woman is going into pregnancy, the more fit is she likely to be during pregnancy. That is why it is vital for women who plan to have children to get in shape prior to pregnancy.http://www.youtube.com/watch?v=4y9Gr54jSu4
How to Stay Fit During Pregnancy Video
Dr. Michael Lu, MD MPH, published medical author, UCLA Dept of Obstetrics and Gynecology professor and UCLA Pre-conception Care Clinic director, shares his knowledge on how pregnant women can stay fit during pregnancy.
Step 1: Exercise on Most Days
Exercise at least half an hour a day on most days of the week.http://www.youtube.com/watch?v=4y9Gr54jSu4 Staying fit is a lifestyle. You don't just exercise on occasion. Getting in shape requires some labor. It does not happen overnight. While your exercise options may be limited during pregnancy, it does not mean that you don't need to exercise regularly.
Step 2: Balance Your Fitness
Pay attention to the three components of a complete fitness program: cardiovascular fitness, core conditioning, and flexibility and strength training.http://www.youtube.com/watch?v=4y9Gr54jSu4 Skipping one of the three pillars may compromise your fitness goals. Optimal health is generally achieved through the careful balance of the three. Walking, running and swimming are common ways to achieve cardiovascular fitness. Yoga is an effective core conditioning system. Stretching is effective for building both flexibility and strength.http://www.youtube.com/watch?v=4y9Gr54jSu4
Step 3: Tailor Your Fitness Program
There is no hard and fast rule about how much you can exercise. Like non-pregnant people, pregnant women ought to exercise up to their exercise tolerance. Some elite athletes can still run ten miles by the time they are 38 weeks pregnant, but this level of strenuous activity is extremely dangerous for most pregnant women. Pregnant women can generally get their heart rate up to about 160 a minute. When this is reached, slowing down to let the heart rate decrease is recommended.http://www.youtube.com/watch?v=4y9Gr54jSu4 Before attempting a strenuous activity, consult a trustworthy doctor.
Step 4: Avoid "Risky" Exercise
At all cost, avoid exercise that can make you lose balance and traumatize your abdomen. Examples of "high risk" exercises for pregnant women include boogie boarding, kickboxing and skiing.http://www.youtube.com/watch?v=4y9Gr54jSu4 When in doubt if a sport is okay for you, consult your doctor.
How Much Weight is Gained During Pregnancy
Dr. Michael C. Lu, author of Get Ready to Get Pregnant and a professor and director at the the UCLA Department of Obstetrics and Gynecology discusses weight gain and pregnancy. He reviews the general recommended weight gain guidelines as well as pre-pregnancy tips for minimizing excessive weight gain. He recommends a balance of diet and exercise as well as minimizing stress to help balance pregnancy weight gain.
How to Chart Your Basal Body Temperature
Dr. Michael C. Lu of the UCLA Department of Obstetrics and Gynecology and author of Get Ready to Get Pregnant discusses how to chart your basal body temperature. He recommends a tracking system, supplies needed, the methods needed to accurately take the temperature and how to chart the temperature. He also recommends charting cervical mucus changes.
How to Eat Healthy During Pregnancy
The author of "Get Ready to Get Pregnant: Your Complete Prepregnancy Guide to Making a Smart and Healthy Baby," Dr. Michael Lu, MD MPH, of UCLA, gives his take on how a woman should eat before and during pregnancy.
How To Make Sex Productive To Get Pregnant
This video features an obstetrician named Michael Lu, and here he offers some advice regarding sex and pregnancy. He claims that the egg is only available for fertilization for a 24 hour window, and thus the key is to have sex at this time. This is why he recommends learning when you are ovulating so that you can have sex.
Disclaimer
The content on this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here.
References
Fast Facts
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Fact:
Cardiovascular fitness, core conditioning, and flexibility and strength training are all important.
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Do not exercise beyond your exercise tolerance level.
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Avoid activities like skiing, boogie boarding and kickboxing.
