Ebook Sample Content Preview:
Types of Prenatal Workouts
Normal workouts come in so many different shapes and sizes, so to speak anyway.
While you may have already gathered that, due to the limitations and long list of things that you should avoid, there are severely less options that you'll face - there are still quite a number that you can choose from.
Although the limitations rule out things like, well, rugby and other contact sports, as well as diving, rollerblading, and anything that could result in injury, this still leaves ample other choices from which you can pick what you prefer.
Roughly speaking though, if you like, you could divide the types of prenatal workouts into two main categories:
1. Aerobic (Cardiovascular) Workouts, and
2. Strength Building Workouts
Right here and now, we're going to be looking at both of these options individually, and letting you know what exactly you should be thinking about.
Remember, there are two main criteria for selecting the ideal exercise, and they are:
1. Choose something that you think that you'll enjoy
2. Choose something that you think you're capable of carrying out
Put it this way, there's no point in trying to run if your fitness is shot and you can barely run for a minute before you end up gasping for breath. Likewise, there's little to gain from walking on a treadmill if you find it so incredibly boring that you end up finding excuses to dodge having to work out.
End of the day, by choosing something that you like, and something that you're capable of doing, you'll be able to find the ideal prenatal workout plan!
So let's get right to it.
Aerobic (Cardiovascular) Workouts
Frankly speaking, this is the type of workout that is going to help you in many ways. Not only will it boost your blood circulation, but it'll also build your overall stamina, which will be doubly useful considering that you're carrying all that extra weight.
However, if you haven't been too active previously, you may very well have to start right at the bottom and build up your fitness. Even so, this alone is a good reason to get started sooner rather than later!
Generally speaking, aerobic exercises, or cardiovascular exercises as they're really called, help get the heart beating faster. In most cases they're used heavily by people who are trying to use weight because these kinds of exercises are a great way to spend energy.
Of course, you're not so interested about losing weight, but strengthening your cardiovascular and respiratory systems are definitely advantageous.
To get you off to a flying start, let's go over some of the options that you could choose from:
1. Brisk Walking
Generally speaking, brisk walking just means walking at a faster-than-normal pace. Strolling in the park is nice, but it isn't exactly very strenuous, unless you really aren't fit at all.
Honestly speaking, this is one of the best types of prenatal exercises, as it is low impact, and isn't going to cause any form of 'bouncing' motion (remember, you want to avoid this at all costs).
Even within this exercise, you have numerous options. If you like, you could head over to a gym and use a treadmill, or alternatively, you could even just walk outdoors.
End of the day, the choice is yours, but remember to pick something that isn't going to turn into a chore.
2. Jogging and Running
Naturally, jogging and running share many similar traits to brisk walking, but they are a slightly less than ideal form of prenatal workout.
In contrast to walking, jogging and running can distinctly cause 'bouncing' motion, especially if you push yourself too hard. Also, they're far more strenuous, and can really tire you out pretty fast, depending on your level of fitness.
If you have been running regularly, you could continue to do so during the first trimester or so of your pregnancy. However as you progress through it, you'll want to tone things down, and maybe look to other options.
Speaking of which - here's a great one...
3. Cycling
Unlike running and jogging, cycling is definitely low-impact, and you'll find that you can push yourself harder on a bicycle, or stationary bicycle, than you could by jogging or running, and still not end up having that undesirable 'bouncing' motion.
Of course, as you near term, you'll find that the seat itself could become very uncomfortable, which is a downside.
4. Swimming
Nowadays, swimming is being hailed as the best, safest, and most ideal prenatal exercise.
Why? Well, for one thing, swimming works a huge number of muscle groups at once, which means that you're going to be invariably getting a more complete workout than most other options.
Furthermore, because of the buoyancy of the water, you'll actually feel 'weightless' despite the extra weight that you're carrying.
All in all, as a cardiovascular exercises, swimming actually also doubles as a strength building exercise too - to a degree. By crossing the barrier between the two in this fashion, this is really something that you ought to consider.
5. Yoga, Tai Chi and Aerobics
Although there are vast differences between these three options, it serves to discuss them in one because they're all great forms of cardiovascular exercise that any pregnant woman can easily carry out.
Also, for each of these there are several types of motions that you shouldn't do, such as anything that involves you lying on your back, or extending your legs above the level of your waist.
In short - there are risks involved with taking any of these 3 options, so you should keep that in mind and be sure not to try to do the wrong sort of motions.
Many places nowadays have specialized prenatal aerobics and yoga classes, and you may even be able to find a good tai chi class as well. Anyway, so long as you're aware of the riskiness of certain movements, you should be fine.
6. Dance
Don't laugh! While some people may not think that dance is really a legitimate form of exercise, it fills all the needs, and can give you a great workout that is fun at the same time.
Admittedly, you're not going to be able to twist your body, or leap into the air - that would be risky. But still, you can go for basic dance lessons, or just go dancing, and get a nice and fun filled workout.