pregnancy fitness classes

The Best Pregnancy Exercise Classes | Parents

Are you new to fitness or a regular at the gym, there is a prenatal exercise class for you. Check out seven of this exercise safely.

Pressing the gym may not be your first priority during pregnancy, especially if your hormones leave you craving a cheeseburger and a nap on the couch. But your doctor may actually encourage you to exercise because exercise can have some mental and physical benefits.

"Exercise during pregnancy helps reduce stress, prevent, and eases anxiety," said Kristina Pinto, Ed.D., a fitness expert and author of Fit and Healthy Pregnancy: How to Stay Strong and Shape for you and your baby You. "It also allows you to improve your health and build your cardiovascular strength for labor, delivery, and recovery from childbirth." Plus, lifestyle during pregnancy is associated with excessive weight gain that can lead to other complications, says Raul Artal, MD, professor and chairman emeritus in the department of obstetrics, gynecology and women's health at St. Louis University School of Medicine, Mo., and a major contributor to the American Congress of Obstetricians and Gynecologists guidelines for exercise and pregnancy

to spur motivation, sign up for a class of diverse groups add to your routine -. and really make you look forward to pulling on a sports bra. pregnancy fitness classes get preggo thumbs up? We talked to the experts and get a rundown in the safest sports classes for pregnancy, along with modifications that make them even more family-pregnancy.

Yoga eased the tension, improve your mood, and even can. "The benefits of prenatal yoga remarkable because stretching relaxes your mind and your body," said Pinto. This can be a very good way for pregnant women to clear the head and deal with any concerns she may have about her pregnancy or getting ready for a new baby.

However, it is important to take some precautions when. "Be wary of the risk of overstretching the second and third trimesters, when the hormone relaxin spikes in your system to open up your joints to give birth, making the strain more likely," said Pinto. Of course, avoid inverted poses such as headstands and also lie on your back, especially if it makes you dizzy. As your uterus grows, lying on your back can put extra pressure on the blood vessels that carry blood back to the heart, causing blood pressure to decrease.

Spinning and cycling classes to get the main green light: peddle good for circulation, which increases the amount of oxygen and. "A spinning class is a great option for exercise without impact in a climate controlled room that you can do at different levels of intensity, depending on how your body responds," said Pinto. "You can engage in a high level of business as long as you do not experience warning signs such as dizziness, racing heart beat, or blurred vision."

When turning, but you must take several things into account. For example, make sure you do not become too hot. "When your core temperature exceeds 102 or 103 degrees, which can lead during the first eight to ten weeks and can also cause premature labor during pregnancy," Dr. Artal says. "Dehydration can also cause premature labor." The key is to stay hydrated, avoid overheating, and use a lot of common sense.

Even if you're a regular spin class, show up early to get a quick bike fit evaluation of your instructor. Arrange safe bike by lowering the handlebars to reduce. And avoid a jump or movement that requires leaving the saddle. If a spinning class is too intense or uncomfortable, try a bike lying on the gym floor - they exercise less taxes

inspired ballet class including hard work to leap a minimum, making it a great option for. pregnant women. Plus, most of the low-impact classes and includes many squats or layers, which, delivery, and take your baby. "I recommend to turn, jump, and jump after the first trimester because the balance changed and the center of gravity, which makes falling more likely, but the exercise is slow tempo in the center and at the barre completely safe," says Pinto. "Small jumps Even simple good -good just when you land on both feet at the same time and you do not need to change the center of gravity. " In other words, as long as you maintain your balance and stay close to t barreo grab onto and avoid falling, these classes can be a safe bet.

Water aerobics can reduce, according to a study published in Reproductive Health, found that women who do water aerobics three times a week were less likely to ask for pain relief during labor, compared with those who did not exercise. "Swimming puts no pressure on the joints and ligaments, while the buoyancy of the water helps a pregnant woman not only in sports but also feels lighter when to do it," said Dr. Artal. You can certainly get a workout and large torches tons of calories without any impact. That's what makes this one of the best bets exercise for pregnant women. Keep in mind, however, that you will want to keep the amount of time you're treading water to a minimum. Just take classes that are in the shallow end of the pool

Similar to yoga, elongate your muscles while you coordinate your breathing with your body movements. "Pilates is safe to remember that you do not too stretchy or, if you are using a reformer (specialized Pilates equipment), that you do not increase the level of resistance beyond what you can comfortably do before you get pregnant," Pinto said. Again, avoid lying on your back - you may need to ask your instructor for modifications

"TRX is great because you can take the resistance of the joints and change the intensity that suits your body and needs". Carla said Zeitlin, a specialist pregnancy fitness and CORE Personal Fitness Trainer. Plus, it's perfect for the squat movement pulley system takes a lot of pressure on the knees and joints. To be safe, "not doing your core exercises shelved," said Zeitlin.

Pregnant or not, circuit training is a dream multitasking because it is a great way to squeeze both cardio and strength training to one hour. You will experience the benefits of classes strengthen the body, the heart health benefits of cardio classes, and weight and stress-management benefits of both. "I would consider using weight machines rather than free weights later in pregnancy because of the weakness of the joints and balance problems," said Dr. Alyssa Dweck, MD, Ob-Gyn in New York and author of The Complete A to Z for your V. < p> Trampoline: "While the cardio power of secure, risk of falling or tripping that sends you flying is something to seriously consider," Pinto said

Hot yoga. While yoga can be a very good choice for pregnant women, hot yoga or yoga Bikrham are definite no-no for now. ". Exposing the fetus to high temperatures can cause a condition called hyperthermia which, in turn, can cause birth defects and Dehydration also can cause premature labor," Dr. Artal explained

Contacts sport. "Contact sport carries a risk of injury is not only for the mother but also to the fetus as premature separation of the placenta and other complications, "said Dr. Artal class

heavy-lift. Some classes focus on heavy lifting at a very rapid pace and experts are very wary of the practice. "During pregnancy, joints and ligaments of women can relax far away, and lifting very heavy loads can cause permanent damage to the joints and ligaments like," said Dr. Artal.

high-intensity training: Some classes focus on keeping rate your heart has increased for as long as possible, which is certainly not "very high intensity exercise divert the flow of blood from the internal organs, such as. uterus, to working muscles, "said Dr. Artal." As a result, you de priving your fetus from the proper exchange of oxygen and nutrients during this activity. Once your heart rate elevated for several minutes at a time may be fine, but it obviously does nothing for a full hour. "

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