Pregnancy Fitness – Tips For a Safe Workout

Your prenatal fitness workouts will likely change as your pregnancy progresses. Exercising during early pregnancy can help alleviate some of the symptoms associated with the first trimester. Most activities can be continued throughout your pregnancy, however many physicians advise against contact sports once you begin to show. As with any question regarding your health, please consult your physician for specific medical advice.

Consistent moderate exercise over the course of your pregnancy is safer and more effective than sporadic exercise binges. Pregnancy is not usually the appropriate time to take up a new sport, however many women find that the responsibility for a life within brings a new awareness their health. This change in focus can be a tremendous impetus to eat healthy and remain active. Exercising through the third trimester can maintain fitness for increased energy during and after pregnancy, as well as limit excessive weight gain and strengthen the body in preparation for labor.

During pregnancy it’s more important than ever to drink adequate water before, during and after exercise, as well as to eat healthy foods to maintain nutritional stores. The amount of weight gain necessary to maintain a healthy pregnancy varies somewhat depending on your weight prior to pregnancy. A prenatal exercise specialist, in conjunction with your physician, can advise you regarding the appropriate nutrition during your pregnancy.

Some exercises will need to be modified during the second and third trimesters. In particular, exercises that involve lying flat on your back for an extended period of time are generally to be avoided. A certified prenatal exercise specialist can help modify exercises to maintain fitness while protecting the health of you and your baby. Pregnancy fitness helps moms-to-be stay healthy and happy throughout their pregnancy, helps prepare women for the birth of their child and can lead to healthy and content babies.

5 Smart Workout Tips for Beginners

We requested our fitness experts to put together a compact list of do’s and don’ts for every beginner to follow. So for those of you who have taken that healthy decision to get off the couch and start exercising, we say, Bravo! You have taken the first step towards a healthier mind, body and spirit.

A number of questions, doubts will creep into your head… How long should I workout? Do I need to workout every day? So we have put together this basic list to set you on the right track. Just apply these basic do’s and don’ts in your workout regimen, and enjoy a great beginning to this new way of life.

1. Easy Does It

Most experts say that for beginners, it’s good to start with 2/3 days per week, and for at least 30 minutes per session. You can then gradually crank it up from there. Don’t start with a tough daily regimen – Easy Does It! Start with 30 minutes of cardio 2/3 times a week and strength training once a week. Continue this for two to three months until this regimen becomes an integral part of your daily routine.

2. Warm Up and Stretch

Always, always, warm up first. Take your body through basic movements that will loosen and stretch your muscles. This will ensure that your body performs at an optimum level and more important, you avoid injury issues.

3. Don’t Follow the Same Set of Exercises

This is a common mistake made by many beginners. Do not stick to the same set of exercises every day. Mix it up. Alternate between the 3 main types of exercise – aerobic, anaerobic and flexibility

Aerobic exercise is exercise which requires the use of oxygen to fuel the body for exercise demands. This form of exercise is traditionally thought of as cardiovascular exercise, such as running on a treadmill or cycling. Anaerobic exercise is a form of exercise that requires glucose for short intense workloads. Strength training and sprinting are forms of anaerobic exercise.

4. Weight Training

The great thing about basic bodyweight training for beginners is that, you can, as a beginner, train from anywhere – even from home. You can even start working out at home with just a basic exercise band. There are excellent YouTube videos with basic exercise band workouts. All you have to do is choose and follow one of the better rated videos.

Dumbbells are another great way of starting basic weight training. Compared to barbells, dumbbells look far less intimidating for beginners. Dumbbells also have an added stabilization challenge, and point out muscle imbalances pretty easily. for those who wish to start weight training with a little more intensity, barbells is certainly the way forward. If your goal is strength above all else, this is the option that we recommend. Barbells allow you to progress clearly and quickly, allowing you to add small increments of weight each week.

5. Give your body adequate recovery time

Take a break, periodically. No pain, no gain. So if you find your body hurting during the initial stages after you start working out, well, that’s a good sign – you are on the right track. But, don’t make the mistake of pushing yourself to the limit and not giving your body adequate time to heal and recover. Also avoid taking painkillers, as they only mask the pain. The best way forward is to let your body recover naturally

If you do not give your body time to heal and repair itself, your performance will go down and you will get into a vicious cycle where you never fully recover. And if you are sore after a workout, that’s good (unless it hurts too much). Do not run to take a painkiller, because that can mask pain and cause you to do real damage to your body. Let yourself recover naturally.

Health and Fitness Tips For Women – Best Recommendations For Workout Routines

A slim and trim and well toned body is a delight not only to flaunt, but also to behold. Today, women all over the world aim at the zero size and hourglass waistlines. However, the fast paced lifestyles we lead and the demands made on our time, at work and at home, make it impossible to stay in shape and perfect physical and mental health without dedication and guidance.

The best tips for workout routines applicable to women include the following:

Develop a plan

Chalk out your daily chores and free time on hand and only then design a fitness regime to work out. This will ensure that your workout routine will be managed within the free time on hand and the quality of the regime will not be hampered due to any disturbances.

Consult your doctor

It is very important to consult the family doctor and confirm your fitness level to take on the regime intended. It will do you good to periodically check your blood pressure and pulse rate. You should ideally adopt a fitness routine only after consulting your doctor and trainer and considering all the options, pros and cons involved.

Stay motivated

If company helps to motivate you, exercise at the local gym. Remember that the body loses mobility and flexibility with every break in the regime. Identify a space, time and routine that will keep sedentary habits at bay and enable you to exercise regularly.

Remember to adopt warm up and cool down exercises

It helps to develop the routine, complete with warm up exercises prior to the main work out and cool down exercises post regime. Gentle flexing before and after helps a lot and keeps strain and injury away. The warm up exercises enable the body to gradually adapt to the postures required during the regime, while the cool down exercises help to relax the body after the regime, neck, shoulders and every body part involved in the work out.

There are many online and offline resources that help you to put great exercise regimes together and offer guidelines 24 hours a day. Also there are certain simple exercises that you can adopt and practice even as you handle your daily chores, like:

1. Standing with your feet apart and knees slightly bent and bending your torso to the right and left for a great stretch

2. Lying on your back and bending your knees and raising your legs to cross your ankles to tone stomach muscles with the controlled movement and breath

3. Going down on and straightening one leg out at a time

4. Striding forward one leg at a time, keeping your back straight and bending both knees till each one, in turn, nearly touches the floor

5. Holding a chair and in turn, turning your legs out slightly and then raising one at a time as high as you can

6. Lying on your back and raising your knees and lower legs so that they are parallel to the ground

7. Sitting on a stool and resting your forearms over your thighs as you lean forward and pick up a dumb bell weight with one hand at a time

The workout routines are many and it is important to first identify the kind or level of toning you desire before taking on an exercise regime. It is just as important to compliment the fitness regime with a well balance diet. You should also consider simple toning exercises for all round fitness and tone muscles that lose strength and appeal with age. These exercises also help you address problems such as sagging skin and droopy posture.

Remember there are many experts who make themselves physically available or guide you online or offline, either free or for a reasonable fee.