Your pregnancy is a time for excitement and
anticipation as you await the arrival of your newborn baby. During the
course of the pregnancy, you have several options for an exercise
program to maintain your fitness level and manage your body fat.
Pregnancy isn't a time to follow a weight-loss diet, but there are
specific steps you can take to lose body fat during pregnancy.
Considering the potential side effects associated with exercise and
pregnancy, consult your doctor before starting any workout routine.
Step 1
Plan to work out at least 150 minutes per week.
The U.S. Department of Health and Human Services recommends 150 minutes
of moderate-intensity activity for healthy women. This time frame and
intensity level promotes fitness while burning excess calories and body
fat.
Step 2
Choose low-impact exercises that you enjoy. Sample
exercises include jogging, swimming, water aerobics, yoga and cycling.
You can combine the cardio exercises with flexibility exercises and
strength-training exercises. Using exercises you enjoy helps to keep you
motivated for a fun and challenging workout that burns body fat.
Step 3
Increase the intensity of the workouts gradually
as your fitness level improves. For example, start with walking at a
moderate pace for one mile three days per week, then add hills or more
distance as you improve.
Step 4
Listen to your body during every workout.
Pregnancy is a time where your body will give you specific warning signs
about your health. Watch for dizziness, shortness of breath or unusual
discomfort. Consult your doctor immediately if you experience any
abnormal conditions.
Step 5
Avoid any bouncing, jarring or leaping exercises,
which cause sudden changes of direction that risks abdominal injuries.
Some doctors also recommend avoiding exercises in which you lie flat on
your back after the first trimester.
Step 6
Track your food intake with a food diary. The
focus shouldn't be specifically on caloric intake, but on consuming the
right amount of nutrients while drinking plenty of water. The diary
helps to track and monitor your food intake as your mood and hunger
levels change.
Step 7
Monitor your healthy weight gain throughout the
pregnancy. Weight gain is natural during pregnancy and adjusts with your
fitness level going into the pregnancy. Slow and steady weight gain is
the best way to control excess body fat as the pregnancy continues.
Healthy weight gain ranges from about 25 to 40 lbs., depending on your
body weight before becoming pregnant.
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