A Lifestyle Of Holistic Health & Happiness
First and foremost, always ask your doctor for advise on any matter that involves the health of you and your baby.? Though women have gone through this process for thousands of years, each woman is unique as each pregnancy is special and it?s best to air on the side of caution and listen to your particular body needs.
As a certified personal trainer, with education and experience in pre/post natal training it is a privilege to help this special group of clients maintain their good health throughout their pregnancy journey.? Here are my Top 3 guidelines that I use when creating an exercise program for my expecting clients throughout all the stages of pregnancy:
- Treat the body uniquely and listen attentively to the changes. This can mean the workout may change from week to week depending on the energy level of the client. This can also mean that preexisting muscle imbalances may become exasperated as weeks go by due to weight gain, ligament laxity, and shifts in center of gravity.
- How does this particular exercise make the baby feel?? As a trainer you have no way of knowing how the fetus ?feels?, but you can use common sense to figure out that if we crowd and crunch the baby?s living space it will probably feel uncomfortable.? This is particularly important in the 2nd and 3rd trimester of the pregnancy.
- What exercises, stretches, and relaxation techniques ?will help the mom during delivery? Besides maintaining good health, expectant mothers have a goal if not a dire wish to have an easy birthing process.? Although important on every stage, it is critical to address these concerns in the 3rd trimester as this is when most of the weight gain occurs which can wreak havoc on the mothers back and lower body extremities.
Additional tips:
- It is common to have fatigue in the 1st trimester.? Rest and sleep is key.
- Back pain and sciatic issues generally occur in the 2nd trimester.? Learn massage and tension release techniques to lessen effects.
- Pregnancy already increases heart rate by 20% and so maximum target heart rate should be observed with a general guideline of never going past 80% of maximum.
- Pregnancy increases metabolism process making the body hot already, so during workout loose and comfortable clothing is best.
- General nutrition guideline: 1st trimester ? eat normally, 2nd & 3rd trimester ? add 300 calories per day.? *Consult doctor for your particular needs.
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