Title : 3 Pregnancy Health & Fitness Myths You Should Know About
link : 3 Pregnancy Health & Fitness Myths You Should Know About
3 Pregnancy Health & Fitness Myths You Should Know About
Women pregnant women are more than enough to worry about when the growth of a human small, from birth plans a zillion product options-all fitness tips and nutrition conflict has the potential to send a girl over the edge! But do not worry. Yes, physical activity, healthy eating, and attention are factors that contribute to a healthy pregnancy. But one size does not fit all. To begin creating a good health plan during pregnancy, you must begin to separate fact from fiction. Then the balance of your options by exploring what works for you.
The book that got me through my pregnancy was " The exercise throughout pregnancy " by James Clapp. While published in 2012, the information provided (based on a vast amount of research) is even more to the thought and credible than anything I've ever laid eyes on! In truth, however, just because Clapp said he could do it, it does not mean that I did. I had to listen to my body, exploring what felt good, or made me feel uncomfortable, and determine what I wanted to do on a given day. And let's be honest, all that was tempered with a dose of, "I'm pregnant and do not want for!" Here are some of the main nuggets I've learned through my depth exploration of the exercise and pregnancy.
Although Note: It is important to pay attention to the advice of your doctor. Pregnancy is a precious time with a variety of factors that can influence what should or should not do. The following information is intended to start a conversation with your doctor, not replace the advice s / he has provided.
Myth: If you have not been exercising, do not start
actually started on an exercise plan if you become pregnant is the perfect time! There is no literature showing moderate activity (such as walking) will do no harm to the baby in a low-risk pregnancy. Quite the opposite is true: inactivity is more of a concern that the activity of mothers-to-be, as this may lead to unnecessary weight gain, high blood pressure, pain, and more risk for a cesarean section and gestational diabetes.
Now, there is no need to jump in and start training for a marathon. But including some form of physical activity each day is important. Walking certainly do the trick for heart health (and mental health!). You may also want to explore the prenatal yoga (look for a certified professional who specializes in the needs of mothers) and resistance training.
Resistance training is an important part of any fitness program, and safe for mothers-to-be. A 2011 University of Georgia study found that a program of low to moderate intensity strength is safe even for beginners, during pregnancy. And, you know, you need muscles to lift the baby growing and all the accoutrements that come with the bundle of joy! Definitely learn the proper technique and focus on the range of controlled movement. Relaxin floods your system when you're pregnant, leaving ligaments at risk of "over-stretch."
Myth: keep your heart rate below 140
is likely that someone has warned him to keep your heart rate below 140 BPM (beats per minute) in the exercise and pregnancy . In fact, the American Congress of Obstetricians and Gynecologists (ACOG) abandoned years ago recommendation target heart rate, because each has different target heart rates. A better recommendation is to focus on your perceived exertion (RPE). ( More information about the ACOG recommendation for physical activity here. )
According to the Mayo Clinic "... for healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of activity of moderate intensity-preferably aerobic spread throughout the week, no. heart rate limits "Thank God, because for me, just climb stairs fired my heart rate up more than 140; I would not have been able to do anything, including my regular daily activities if there was still 140.
guidelinesA good rule of thumb is to exercise at an intensity where you can hold a conversation. Of course, if you were exercising at intensities much higher before becoming pregnant, there is no room for a little more (if you are experiencing complications and feel to height). And if you have any unusual vaginal bleeding or signs or symptoms, you should stop exercising and contact your doctor.
Beyond intensity, temperature control and ventilation during exercise. At the beginning of pregnancy, your core temperature rise could be harmful to your baby. Be sure to exercise indoors if it is particularly warm outside, and stay hydrated. !
Myth: Eating for two
You're growing a human being; Eating up! This wise counsel has been passed from generation to generation, but many have taken great liberty with the recommendation. It is true, there is another person inside you and you have to be aware of what you are putting into your body because it directly affects the health of the baby. However, your baby is tiny, a fraction of the size of an adult. Eating for two, therefore, does not mean doubling your meals!
The recommendation for most women is to consume 300 extra calories per day during the last six months of pregnancy. Of course, this is not once to restrict their diet or "diet". I could run the risk of denying your growing baby nutrients and calories needed to thrive in the uterus. Focus on eating more often throughout the day, moisturizers, and choose the healthiest food that provides the most of your investment. A combination of carbohydrates, proteins and fats should do the trick.
For more information on weight gain and nutritional recommendations, visit womenshealth.gov .
The truth: trust your gut
last advice of a fitness professional who swore he would be teaching a class cycling the day her water broke: Plans change and must be trust your gut. I stopped teaching about 6 weeks of pregnancy and took my dog walking and yoga. I was healthy, but high intensity exercise was because I just did not feel right for me.
Avoid comparing yourself to other sagas mamma-mothers who try to speak inside or outside the exercise. It's your baby, your body, and you know what is best. Do what feels good and what will have a positive impact on your life and munchkin growing inside! Her pregnancy is a special time and there will be plenty of time to re-crushing workouts when it comes your little one. (Well, maybe not right away, but you get the idea.) Congratulations and good luck!
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