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-- Published by - Joey Atlas - M.S., Exercise Physiology --
-- Published by - Joey Atlas - M.S., Exercise Physiology --
A Fit Pregnancy Through Healthy Pregnancy Fitness Habits
- by Joey Atlas, M.S. - Exercise Physiology
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- by Joey Atlas, M.S. - Exercise Physiology
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There are two key elements to a fit pregnancy. Healthy nutrition habits and a pregnancy fitness program that are being followed before becoming pregnant.
A pre pregnancy fitness program is the best insurance for a healthy pregnancy and a successful post pregnancy recovery of mind, body, spirit (and smaller clothing sizes). For most 'moms to be', a fit pregnancy begins with a safe and efficient pre pregnancy fitness program.
Several factors will determine your overall program so as to ensure a healthy pregnancy while keeping baby safe as you adapt the pre pregnancy fitness program to fit each stage of gestation.
These 'fit pregnancy' factors are:
1 - Age - Are you twenty-two or forty-eight?
2 - How many children have you given birth to?
3 - How many are in there (twins, etc.)?
Those are the main ones. Inside of those there are sub-factors that should be considered when planning you pregnancy fitness program. Some of the sub-factors to consider in your quest for a healthy pregnancy are previous pregnancy complications, family history of child bearing (your mother, etc.) and current medical profile.
Now let's get into what constitutes a fit pregnancy. Swimming and power-walking are great choices for pregnancy fitness programs - especially swimming, as the pregnancy develops. Being in the water will allow you to exercise without having to bear all of the added weight - very conducive to a fit pregnancy. The water can also be very therapeutic.
Light weights are fine for a pregnancy fitness program - but stay away from machines and exercises such as squats with bar across back.
Body weight exercises are ideal and a lot of floor work is great especially in the later stages of your fit pregnancy. Hard-core, gym type workouts are not recommended for a healthy pregnancy, although some women have gone through all nine months with out missing a day at the gym and everything worked out fine.
Joey's wife, Jeri-Jo, on left at 8.5 months, 167 LBS -- On right, Jeri-Jo, 2 months post pregnancy, 117.5 LBS
I've been very fortunate to work with moms whose OBGYNS were very open and willing to offer input for a fit pregnancy. If your doctor is open to this - try to keep a dialogue going with him/her through each stage of your fit pregnancy - and ask for guidelines or recommendations so your pregnancy fitness program is fit for each stage you go through.
Don't be afraid to be specific - a good OBGYN will appreciate the fact that you are striving for a fit and healthy pregnancy. As long as you are in tune with the gradual changes during your fit pregnancy - and you are aware that your pregnancy fitness program will most likely require some modification over the nine months of carrying - then the rest is just working out within your abilities - using a common sense approach that factors in the natural changes of a fit pregnancy that come with preparation for a healthy birth.
Some of these changes include:
- blood volume - blood flow
- levels of energy/fatigue, etc...
- fluid retention - may cause swelling (edema)
- blood pressure in various positions
- size of fetus requiring exercise position variations
- loosening of ALL joints and connective tissue (careful when/if stretching for flexibility)
A pregnancy fitness program will decrease the severity of the above changes and make them more manageable. Keep in mind, the ideal 'fit pregnancy' program factors in both mom and baby and should serve to benefit both.
It may also help to incorporate some healthy pregnancy massage from a trained practitioner to help alleviate some of the stress that may accompany your fit pregnancy (this is especially helpful for first time moms).
For some basic pregnancy 'self-massage', you and your partner can pick up some tips from some of the well known pregnancy fitness books. The whole aim of your pregnancy fitness program should be to make nine months of gestation as easy as possible on you and baby.
In addition to helping you have a fit pregnancy, your pregnancy fitness program should also help you give birth more easily and help you get back into healthy and fit shape as quickly as possible, after you have given birth.
Joey Atlas, M.S. - Exercise Physiology, is a Fitness Consultant, Writer and Father of Three (JoJo, Alexa and Darah). He is also the creator of a complete line of home fitness DVDs used by many women (including his wife) in pre, during and post pregnancy stages. Always check with your Doctor/OBGYN before beginning any new exercise program, no matter what stage of pregnancy you are in.
Visit Healthy Pregnancy Fitness Videos to learn more.
Joey Also recommends the following pregnancy fitness resource:
A Fit Pregnancy
___________________________________________________________________________________
Copyright 2007 Joe E Atlas, Inc for Healthy & Fit Pregnancy Fitness . All rights reserved.
A pre pregnancy fitness program is the best insurance for a healthy pregnancy and a successful post pregnancy recovery of mind, body, spirit (and smaller clothing sizes). For most 'moms to be', a fit pregnancy begins with a safe and efficient pre pregnancy fitness program.
Several factors will determine your overall program so as to ensure a healthy pregnancy while keeping baby safe as you adapt the pre pregnancy fitness program to fit each stage of gestation.
These 'fit pregnancy' factors are:
1 - Age - Are you twenty-two or forty-eight?
2 - How many children have you given birth to?
3 - How many are in there (twins, etc.)?
Those are the main ones. Inside of those there are sub-factors that should be considered when planning you pregnancy fitness program. Some of the sub-factors to consider in your quest for a healthy pregnancy are previous pregnancy complications, family history of child bearing (your mother, etc.) and current medical profile.
Now let's get into what constitutes a fit pregnancy. Swimming and power-walking are great choices for pregnancy fitness programs - especially swimming, as the pregnancy develops. Being in the water will allow you to exercise without having to bear all of the added weight - very conducive to a fit pregnancy. The water can also be very therapeutic.
Light weights are fine for a pregnancy fitness program - but stay away from machines and exercises such as squats with bar across back.
Body weight exercises are ideal and a lot of floor work is great especially in the later stages of your fit pregnancy. Hard-core, gym type workouts are not recommended for a healthy pregnancy, although some women have gone through all nine months with out missing a day at the gym and everything worked out fine.
Joey's wife, Jeri-Jo, on left at 8.5 months, 167 LBS -- On right, Jeri-Jo, 2 months post pregnancy, 117.5 LBS
I've been very fortunate to work with moms whose OBGYNS were very open and willing to offer input for a fit pregnancy. If your doctor is open to this - try to keep a dialogue going with him/her through each stage of your fit pregnancy - and ask for guidelines or recommendations so your pregnancy fitness program is fit for each stage you go through.
Don't be afraid to be specific - a good OBGYN will appreciate the fact that you are striving for a fit and healthy pregnancy. As long as you are in tune with the gradual changes during your fit pregnancy - and you are aware that your pregnancy fitness program will most likely require some modification over the nine months of carrying - then the rest is just working out within your abilities - using a common sense approach that factors in the natural changes of a fit pregnancy that come with preparation for a healthy birth.
Some of these changes include:
- blood volume - blood flow
- levels of energy/fatigue, etc...
- fluid retention - may cause swelling (edema)
- blood pressure in various positions
- size of fetus requiring exercise position variations
- loosening of ALL joints and connective tissue (careful when/if stretching for flexibility)
A pregnancy fitness program will decrease the severity of the above changes and make them more manageable. Keep in mind, the ideal 'fit pregnancy' program factors in both mom and baby and should serve to benefit both.
It may also help to incorporate some healthy pregnancy massage from a trained practitioner to help alleviate some of the stress that may accompany your fit pregnancy (this is especially helpful for first time moms).
For some basic pregnancy 'self-massage', you and your partner can pick up some tips from some of the well known pregnancy fitness books. The whole aim of your pregnancy fitness program should be to make nine months of gestation as easy as possible on you and baby.
In addition to helping you have a fit pregnancy, your pregnancy fitness program should also help you give birth more easily and help you get back into healthy and fit shape as quickly as possible, after you have given birth.
Joey Atlas, M.S. - Exercise Physiology, is a Fitness Consultant, Writer and Father of Three (JoJo, Alexa and Darah). He is also the creator of a complete line of home fitness DVDs used by many women (including his wife) in pre, during and post pregnancy stages. Always check with your Doctor/OBGYN before beginning any new exercise program, no matter what stage of pregnancy you are in.
Visit Healthy Pregnancy Fitness Videos to learn more.
Joey Also recommends the following pregnancy fitness resource:
A Fit Pregnancy
___________________________________________________________________________________
Copyright 2007 Joe E Atlas, Inc for Healthy & Fit Pregnancy Fitness . All rights reserved.