Early exercise pregnancy.Early exercise pregnancy is an important part of life for many women. The more we learn about health, the more the advantages of regular exercise become evident. Regular exercise may decrease your risk of developing several medical problems, including cardiovascular disease, osteoporosis (softening of bones), depression, premenstrual syndrome (PMS) and obesity.
There are many types of exercise to choose from before, during and after pregnancy. Each offers its own advantages. Aerobic exercise is very popular with women who want to keep in shape. Muscle building exercises are becoming a popular way to tone and increase strength. Many women combine the two.
Aerobic Pregnancy Exercises
For cardiovascular fitness, aerobic exercise is the best. You must exercise at least 3 times a week at a sustained heart rate of 110 to 120 beats a minute, maintained for at least 15 continuous minutes. The rate of 110 to 120 beats a minute is an approximate target for people of different ages.
Good choices for aerobic exercise during pregnancy:
• brisk walking
• stationary bicycling
• swimming
• aerobic exercise designed especially for pregnant women
If you exercised aerobically before pregnancy, you can probably continue aerobic exercise at a somewhat lower rate. If you have any problems, such as bleeding or premature labor, you and your doctor will have to choose another program. It is unwise to start a strenuous aerobic exercise program or to increase training during pregnancy. If you haven't been involved in regular, strenuous exercise before pregnancy, walking and swimming are probably about as involved as you should get with exercise.
Before you begin any exercise program, discuss it with your doctor. Together you can develop a program consistent with your current level of conditioning and your exercise habits.
Muscle Strength
Some women exercise for muscle strength. To strengthen a muscle, there has to be resistance against it. There are three different kinds of muscle contractions isotonic, isometric and isokinetic.
• Isotonic exercise involves shortening the muscle as tension is developed, such as when you lift a weight.
• Isometric exercise causes the muscle to develop tension but doesn't change its length, such as when you push against a stationary wall.
• Isokinetic exercise occurs when the muscle moves at a constant speed, such as when you swim.
Cardiac and skeletal muscles cannot usually be strengthened at the same time. Strengthening skeletal muscles requires lifting heavy weights, but you can't lift these heavy weights long enough to strengthen the cardiac muscle.
Weight-bearing exercise is the most effective way of promoting increased bone density to help avoid osteoporosis. Other advantages of exercise include flexibility, coordination, improvement in mood and alertness. Stretching and warming up muscles before and after exercise help you improve flexibility and avoid injury.
Should You Exercise during Pregnancy ?
As a pregnant woman, you are probably concerned about the risks ' of exercise. Can you or should you exercise when you're pregnant?
Pregnant women need cardiovascular fitness. Women who are physically fit are better able to perform the work of labor and delivery. Exercise during pregnancy is not without some risk, however. Risks to the developing baby can include any of the following:
• increased body temperature
• decreased blood flow to the uterus
• possible injury to the mother's abdominal area
You can exercise during pregnancy if you do it wisely. Avoid raising your body temperature above 102F (38.9C). Aerobic exercise can raise your body temperature higher than this, so be careful. A rise in body temperature can be increased by dehydration. Avoid prolonged aerobic exercise, particularly during hot weather.
While exercising aerobically, blood can be diverted to the exercising muscle or skin and away from other organs, such as the uterus, liver or kidneys. A lower workload during pregnancy is advised to avoid potential problems. Now is not the time to try to set new records or train for an upcoming marathon! During pregnancy, keep your pulse below 140 beats a minute.
General Exercise Guidelines
• Before beginning any exercise program, consult your healthcare provider about past medical problems and past pregnancy problems.
• Begin any exercise program before you are pregnant.
• Begin exercising gradually. Start with 15-minute workout sessions, with 5-minute rest periods in between.
• Take your pulse every 15 minutes. Don't let it exceed 140 beats a minute. An easy way to calculate your pulse is to count the number of heartbeats by feeling the pulse in your neck or wrist for 15 seconds. Multiply by 4. If your pulse exceeds 140 beats a minute, rest until your pulse drops below 90.
• Allow enough time to warm up and to cool down.
• Wear comfortable clothing during exercise, including clothing that is warm enough or cool enough, and good, comfortable shoes. Do not get overheated. Exercise on a regular basis. Avoid risky sports, such as horseback riding or water skiing. Increase the number of calories you consume.
When you're pregnant, be careful about getting up and lying down. After the fourth month of pregnancy (16 weeks), don't lie on your back while exercising. This can decrease blood flow to the uterus and placenta. When you finish exercising, lie on your left side for 15 to 20 minutes.
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