Pregnancy Workout DVD

Are you searching the web and having trouble finding specific information about HOW to workout during pregnancy? You’re not alone. Many women search high and low to find information about how to exercise during pregnancy, specifically how to weight train and do cardiovascular exercise while pregnant. Whether you are just starting to workout or have been exercising for years, this article will give you important guidelines for your workouts during pregnancy.

1. Talk to you doctor. Only your doctor can give you permission to exercise during pregnancy. If you had complicated pregnancies or miscarriages prior to this pregnancy, talk to your doctor before beginning ANY exercise program while pregnant.
2. Join a gym or create a space in your home where you can workout. For a home gym, make sure you have at least a treadmill and 10 pound weights. If you are working out at home, I assume you have worked out before and know what you’re doing. Otherwise I recommend hiring a personal trainer to show you exactly how to weight train at your house. Free weights are a hazard to your unborn baby – be careful not to drop the weights on your belly!
3. Make sure you do cardiovascular exercise 3-5 times a week. I recommend walking on the treadmill or pedalling the elliptical at a moderate pace for 30-60 minutes. You can sit on the bike and do your cardio up until around the 5th or 6th month of your pregnancy – after that your belly might be too big and you will not be able to get your knees up high enough to pedal the bike! It’s funny, but true. The other two days you can go for a light walk around the block or the mall (if the weather doesn’t cooperate).
4. Weight train. Just because you’re pregnant doesn’t mean you should avoid ALL weights (unless you’re doctor has told you to hold off). You can do most weight training exercises AT A LIGHT WEIGHT to help maintain your body shape during pregnancy. Use the machines to weight train if possible (instead of free weights). Use caution when using free weights – don’t drop them on your belly!
   
   If you like to do leg presses or squats, by all means continue to do them as long as you are comfortable. Just be sure to use light weights (or none at all) on the machine. You may get to a point in your pregnancy when you physically just cannot do them anymore, so until that point comes, have at it! Here’s an example of a weight lifting and cardio routine you can do right up until delivery if your doctor allows it:
   
   M – 30 minutes upper body weight lifting exercises (whatever upper body machines you feel comfortable using), 30-60 minutes treadmill or elliptical
   T – 30 minutes lower body weight lifting exercises (whatever lower body machines you feel comfortable using), 30-60 minutes treadmill or elliptical
   W – your day off!
   R – same as Monday
   F – same as Tuesday
   S – your day off!
   S – 30-60 minutes treadmill or elliptical, 10 minutes abdominal exercises (see next step and resource links below for ab exercises)
   
   Be sure to exercise for 2 days, then take a day off. Listen to your body – if you feel like you absolutely cannot get a workout one day, then don’t. It’s important to push yourself to stay in shape during pregnancy, but you don’t want to wear yourself out either. If you need a break, take one. Just make sure you get back to your workout as soon as you are more rested. Remember to do light weights!!!
5. Do yoga and pilates during pregnancy. Yoga and pilates involves using your own body weight to do simple repetitive exercises. Don’t lie on your back for these exercises after the fourth month of pregnancy though.
6. Do abdominal exercises. Yes! You can work your abs during pregnancy, but you cannot lie down on your back after the 4th month to do them. Your abdominal muscles will get a workout even if you do not target them directly, but it’s always good to help them along – do some straight arm pull downs with light weights (arms straight out in front of you, pull the bar down to the front of your thighs), side twists using low weight, and standing isometric exercises to tighten the abdominal muscles (stand straight, suck your belly button in and hold for 10-15 seconds – make sure to breathe). Even the easiest abdominal exercises will help keep those muscles in shape during and after pregnancy.
7. Eat healthy. Check out the article “How To Lose Weight Fast – The Healthy Way” in the resource links below. I wrote the article mainly for folks who want to lose weight, but you can follow the healthy eating guidelines during pregnancy. This will help you and your baby stay healthy and keep the fat off your body at the same time. The eating guidelines will also reduce your chance of getting gestational diabetes.
8. Get some rest. You can’t get a good workout if you’re tired. Plus, you’ll already be tired from being pregnant, so you need to get as much rest as possible to keep up with your workout. If you follow the exercise guidelines above, you will want to rest for an hour or two after each workout. Make sure you allow that time in your schedule.
9. Drink at least 3 tall glasses of water a day. This will help keep you and your baby hydrated throughout your pregnancy.
10. Don’t forget to do your Kegal exercises! Try to do 100 repetitions every day until delivery. This will help give you more control during delivery and help you heal faster too. Many women who do not do kegal exercises during pregnancy end up having trouble holding their urine after pregnancy (the muscle was damaged or weak).

Tips & Warnings

• Don’t push yourself too hard – you’ll burn out. Taking time to rest during pregnancy is very important.
• Make sure you do not get to the point where you are out of breath when you exercise. If you can’t breathe, neither can your baby. You should NOT feel winded after working out.
• Avoid doing exercises while laying on your back after the 4th month of pregnancy.
• If you are pregnant and have never worked out before, start off slow. You may not be able to do 30 minutes of weights and 60 minutes of cardio. As long as you are doing SOME form of weight training and cardio, you WILL be doing yourself and your baby a favor. Don’t give up! Cut it back to 10-15 minutes of weights and 20-25 minutes of cardio if need be.
• Check out the resources listed below for more fitness information.
• Be careful when weight training and stretching – your ligaments are more ‘elastic’ during pregnancy and you can injure yourself easily if you overexert yourself with weight training. That’s why it’s important to stick to light weights or no weight at all.
• Always consult your doctor before starting any exercise or healthy eating program.