Proper exercise brings excellent benefits for both mother and fetus. The forty weeks of fitness guide below would help provide energy and improve blood circulation.
In general, we introduce guidelines for forty weeks of fitness in this article. The program helps prevent pregnancy-related diseases, effectively reduces back pain, helps the body recover better after giving birth, increases endurance, and reduces the risk of pre-eclampsia due to hypertension.
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.
- 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.
- Walk for 10 minutes, jog moderately for 20 minutes, walk for 5 minutes.
If You Have Always Been Active…
You were born to run and have always been a runner. Whether it’s a 5K, ½ marathon, or marathon, you train each week with your next competition in mind. Just a reminder, you are a pregnant woman. Your training currently involves you and your baby, so always be aware of the daily changes occurring in your body. Provided running feels great today, enjoy the scenery and the fresh air.
Warm-up your joints and get your blood flowing by walking for 5-10 minutes. Continue jogging as long as it feels comfortable. Feel the need to walk up the next hill? Then do it. Listening to your body’s new requirements will keep you and your baby safe. When jogging becomes uncomfortable, do not despair… there are plenty of other activities you can enjoy! Stop jogging if you feel pain in your joints, uncomfortable stress to your pelvic muscles or if you become nauseated.
On treadmill = manual control
- Speed = 4.0, incline = 0, time = 5 minutes
- Speed = 5.5, incline = 0, time = 10 minutes
- Speed = 6.0, incline = 2, time = 10 minutes
- Speed = 6.5, incline = 2, time = 20 minutes
- Speed = 3.5, incline = 0, time = 5 minutes
What do you need to do in forty weeks of fitness?
According to Richard Nisbett, a psychology researcher at the University of Michigan, combining exercise during pregnancy and breastfeeding increases a child’s IQ by 14 points. When exercising large muscle groups, it will stimulate the development of neuron groups, which increases the blood flow to the brain.
It is a 4-step suggestion for postures and physical exercises during forty weeks of fitness for pregnant women. Pregnant women can exercise when the fetus is 20 weeks or older, applies to all pregnant women with reasonable health, and no cardiovascular disease.
Step 1: Breathing control
Practice breathing correctly by breathing deeply through your nose and exhaling through your mouth. Pay attention to breathe through the chest because the abdomen is pregnant.
Step 2: Warm-up
Carefully warm-up all the body parts before doing the exercises such as the neck, arms, forearms, shoulders, hips, and legs.
Step 3: Set of basic movements
For an antenatal exercise in 40 weeks, there are essential 8 movements as follows:
- Stretch your legs: Sit up straight, hands on the floor, legs stretched out. Inhale and push your feet toward the floor, exhale and pull toward your body. Rotation of the foot: Increases circulation in the foot and thus can reduce edema of the foot. Sit upright, arms on the floor, and legs stretched out.
- Inhale and push your feet to the floor and turn your ankles around. Exhale, pull the leg toward the body and turn around.
- Stretch hip joints: Sit upright on the floor, legs folded, soles pressed against each other. Breathe in and push your knees toward the floor gently, exhaling to relax.
- Stretch your hip muscles: Sit up straight on the floor, legs folded, soles pressed against each other. Inhale and push your knees toward the floor while your hands pull them up; these two countervailing forces will reduce hip strain and reduce lower back pain. Breathe out to relax.
- Rib: Sit upright, cross-legged on the floor. Breathe in, straighten your right arm over your head, stretch your hips, and brush your left hand, breathing out. Then change hands.
- Hands: Sit upright with your feet straight and put your hands on your head. Inhale, raise the right arm high, slightly stretch the hip muscles, exhale relaxed. Repeat with the left side.
- Pelvic bone: Lie on back, with two legs, palms face down on the floor. Inhale the head up, the back arched, the butt lifted, the stomach muscles. Breathe out and lower your butt to the level.
- Back: Crawl, hands, and thighs straight 90 degrees from the floor. Inhale and lift your head, your back arched. Exhale, lower your head, lower back, lower buttocks.
Currently, in addition to the above movements, there is more yoga for pregnant women, and the changes are more flexible, more common are the ball exercises during labor for pregnant women near birth.
Through forty weeks of fitness, each movement has different effects, so you should perform each part adequately, each time does not exceed 30 minutes. Only exercise on an empty stomach or two hours after a meal, once or twice a day, if you feel your body is healthy and normal. Do not practice while being on the stomach or vaginal bleeding.