I need this. Well, apart from the fact that we'll be going on our yearly Awesome Vacation up in North Thailand soon....this is what i'll be needing to jump-start preggy Me. The trip to Chiang Mai means lots and lots of walking day night, I'm so excited about it and I want to be fit in time for it. I'm doing myself a favour anyway. Getting sick and tired of looking bloated with this pregnancy AND the weight gain too, I want to get out of this. The only bump and bulge and I want to see on me is my tummy. I want to see how far can I push myself with this. I have all the time in the world now kan? Accidental Housewife :)
Before leaving my job, I had plans to get into Pregnancy Yoga but then, I had to scrap it. A class can be, rather costly for me now. Had to, cut down a few activities I had in store. It's okay, not sweating or fretting. There's always that early morning jog I used to do. A bit of cardio here, stamina building there and good breathing practices.
I'll be well into my 2nd trimester at this point and will be at my most highly-active too. I told hubs, if there're going to be any more trips abroad for us, this is the right trimester to do it. Come tri3, I'll be kinda slow and the most serious trips i'll be taking will be more regular gynae visits.
Here's an article I found. Sure am gonna put it in to good use.
Forty Weeks of Fitness |
Jogging while Pregnant
Still have a little bounce in your step? Jogging is a full body workout that can be safe for you and your baby provided you are not considered to be a high risk pregnancy.
Before heading out for each run, consider the temperature, precipitation, amount of daylight left and level of traffic on your route. During your run listen to your body and slow your pace or walk when you feel the need. The increased weight on the muscles of your pelvic floor, combined with the impact from jogging, may lead to uncomfortable pressure in the deep abdomen. Should this occur, choose one of the many other activities available to you.
Pay special attention to your clothing, from head-to-toe. Suit up with a comfortable and supportive sports bra, weather-appropriate clothing, good socks and shoes that give you the stability and cushioning needed to absorb the shock of each foot strike. On a business trip? Don't forget to pack your running shoes and ask the hotel concierge to recommend a safe and scenic jogging route; running is a great way to discover a new city. If you are more comfortable indoors, hit the treadmill at your local gym. Leave your earphones at home and take your cell phone or a friend. No matter where you are walking, be sure to keep a bottle of water with you and rehydrate frequently.
Baseline Rules
- Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.
- Wear appropriate shoes and clothing (layers work great to avoid overheating).
- Monitor your breathing rate and adjust your intensity accordingly.
- Take frequent water breaks to stay hydrated.
- Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.
- Stretch! Areas to focus on include your hamstrings, quadriceps, IT bands and calf muscles.
If You Were Inactive Before Pregnancy...
This is not the time for you to take up jogging. Instead, start with a walking program during your pregnancy and establish a consistent workout routine (three or more days a week) to prepare you mentally and physically to take on jogging after your healthy baby is born. Look into local running clubs or teams. If you are having trouble finding one, ask the sales associate at your favorite athletic shoe store for brochures or contact info for local clubs the next time you go in for a pair of running shoes.
If You Were Active for At Least Three Months Prior to Becoming Pregnant...
Assuming you have been an active jogger prior to becoming pregnant, go ahead and hit the pavement! Things to consider before and during each jogging session:
- How are you feeling today? Don't become frustrated with yourself if you can not run as fast or as far as yesterday. Your body is undergoing immense changes…this is not the time to break your personal record!
- You are carrying additional weight, so pay attention to any discomfort.
- In order to maintain a healthy heart rate you may need to do walk/jog intervals.
After completing a 10 minute walking warm-up, begin a three minute jog/ two minute walk interval. Continue the five minute intervals for 30 minutes or as long as it feels comfortable. As an alternative to intervals, after warming up for 10 minutes break into a steady jog for 20 minutes. Be sure to cool down with a five minute walk and stretch. And don't forget to replace lost fluid and electrolytes after each workout. In order to replenish your potassium levels, eat a banana or drink a glass of orange juice mixed with water.
Sample Workout:
- Walk for 10 minutes, jog moderately for 20 minutes, walk for 5 minutes.
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