Fitness Tips For Your First Trimester

Friday, December 2, 2011

It is safe to work out daily during pregnancy, but you should always get approval from your doctor before starting any fitness plan. After 20 weeks you should avoid doing exercises on your back. Make sure to intake the extra 300 calories per day required. Monitor your heart rate & exercise intensity. Exerting yourself moves blood to your muscles and skin and may move less to your uterus. If exercise is too strenuous, there is a risk that less oxygen will reach the baby. Per usual make sure you are stopping for frequent water breaks & ASK FOR MODIFICATIONS if needed.

Maintaining your fitness is so important, not only to you but to your new little roommate. If you're like me you just have the body type that gains weight like crazy. So I make sure & keep up with my weight gain by working out, I am a women's fitness boxing trainer but, I enjoy doing small quick workouts on my own, which is about all I have energy for these days.  

There really aren't too many limitations during the first trimester. I am one of those overly cautious types who researches everything, so I refrained from any isolated ab exercises & jumping. I also purchased this heart rate monitor, which gives your heart rate range according to age & weight (which I pretty much have to change daily). It beeps to let you know when you are out of range, therefore while I am training I know to scale it back a little bit. I also take frequent water breaks to make sure that I do not overheat. If you weren't working out before your pregnancy, work into it. Now is not the time to try & lose weight or begin a rigorous workout plan.

I run a little bit throughout some of my workouts & with the girls that I train, however I prefer to incorporate different forms of cardio into my workouts. It was hard for me to get used to not being able to do intense workouts like I used to, however I found that short & smaller workouts are my new preference. Doing long drawn out workouts at a slow pace just seem never ending. Working out definitely helps with the pregnancy insomnia & my energy level throughout the days, I can feel a difference on days that I am not working out, or even just going on a walk.

Following are two mini workouts for your first trimester that you can do in 30 minutes or less. A majority of the exercises do not require equipment, however it gets difficult to do a lot of arm exercises without any sort of dumbbells etc. So if you don't have a particular piece of equipment please leave me a comment & I am more than happy to give you an alternative or direct you to a place where to find that piece at a low price. Also every single exercise can be modified according to your fitness level (i.e. push ups on your knees vs. hands & toes) so please don't hesitate to ask me for modifications. Without further ado here are my mini workouts. If you would like more please leave a comment letting me know what you liked or if you need more base level workouts & I will be sure to post more.
Two Three Five Six Eight Nine Ten


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One Two Three Four Five Seven Eight Nine Ten Eleven

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