13 weeks have flown by!! I'm not sure if I finally hit the second trimester mark, but I do feel like I have! Things have been GREAT. No food aversions, no sickness and almost no cravings. I have only done this once (and I'm only 13 weeks in) BUT I swear being healthy has played a HUGE role in keeping me feeling good.
I said I would get into more detail about exercising and the effects it has on pregnancy once I got further along. Second and third trimester are impacted a lot more by exercise and you have to be careful on things you do. I have seen videos online that are showing ladies the WRONG things and it scares me. Please be careful what you read and believe!! So here's the low down on things you can and CAN'T do once you hit your second trimester: 1) NO heated yoga classes, PLEASE. You shouldn't even be doing this in your first trimester. Your body can overheat easily and if you are overheating your baby is even in more danger. Make sure to stay cool and wear loose fitted clothing. Do not exercise outside if it is very warm out. 2) Stay hydrated. I know this seems like a no brainier and you should be doing this even if you aren't pregnant BUT when you are pregnant you need to be even more hydrated. For every 15-20 minutes of exercise, you should be drinking about 6- 8oz of water. Yes, it seems like a lot but you will need it! 3) NO exercises lying down on your back! This can be very dangerous for your baby once you hit your second trimester. This can put pressure on your vena cava and reduce blood flow. Instead, try inverted exercises or use a stability ball. 4) Don't stand still for too long! Just as lying on your back can reduce blood flow, so can standing for long periods of time. And not to mention, it can cause varicose veins. Most jobs don't require a lot of standing but mine does. I prop one leg up on a bench when I am training clients and switch my weight from leg to leg to help decrease this. 5) NO rotational movement. I know working on those woodchops are fun but those are a no- no when pregnant. Once your belly starts to grow you don't want to twist and turn with weight. This could compress the baby and be dangerous. Instead, try other transverse abdominal exercises (there are a lot in Pilates). This will be safe to do and help to keep your core strong. These are just a few things to keep in mind when exercising in second and third trimester. Remember to consult with your physician before starting a workout routine. Never increase your intensity from pregnancy. Maintenance and staying healthy is what is important. 5)
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AuthorCristina Panagopoulos is the owner and founder of CW Physique, an in-home personal training and nutrition company. She has been in the fitness industry for over a decade and loves helping others transform their lives. She is certified through the National Academy of Sports Medicine as a personal trainer and metabolic coach along with American Fitness Professionals & Associates certified Nutrition and Wellness Consultant. Over the years, Cristina gained specialty certifications through the American Council of Exercise for Orthopedic Exercise and Pre and Post Natal Exercising. Cristina started this blog as a casual and personal journey through her experiences of pregnancy and later on motherhood. She wants to educate females on proper fitness and nutrition who are going through pregnancy and motherhood. For more information, please email Cristina directly at [email protected] Archives
October 2016
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