Proper Nutrition
Pregnancy is a time of growth for both the mother and the
fetus. As a result, the amount of calories and other nutrients
you need to consume increases. Sedentary women require an
extra 300 calories per day, while active women need more
based on the amount they burn during activities. The American
College of Obstetricians and Gynecologists (ACOG) recommends
that the average woman gain about two to five pounds during
the first trimester and one pound per week during the last
20 weeks. Although it is difficult for some women to accept
the changes in their weight and body shape during pregnancy,
it is important to realize that the weight will later be
lost through proper diet and exercise once the baby is born.
Taking a prenatal supplement will also help ensure you are
meeting your nutrient needs.
Water
is needed for a total expansion of body water and maintenance
of body temperature. At least 64 oz of water is recommended
per day.
Protein
is needed for fetal growth, increased blood volume, and
tissue growth. Sedentary pregnant women generally need around
75 to 100 grams per day. Active pregnant women may need
more protein due to the breakdown of muscle from exercise.
Complex Carbohydrates
are the best replacement of muscle glycogen stores for pregnant
women. Approximately 60 percent of the daily caloric intake
should come from carbohydrates with a minimum of 25 grams
from fiber. Examples of carbohydrates are whole grain cereals,
beans, and vegetables.
Fat
is necessary for normal brain development. Pregnant women
should avoid saturated fats and consume no more than 30
percent of their total daily caloric intake from fats.
Prenatal Exercise
Pregnancy is not the time to go on a weight loss program
or to overly increase your exercise routine. Tips to consider
while programming your exercise routine are as follows:
always maintain correct posture, avoid rigorous bouncing,
avoid feet over your head, avoid activities that require
precise balance and coordination. This may be a great time
to consider hiring a fitness professional such as a certified
personal |
| >>>Here
are some general trimester guidelines. |
1st Trimester (weeks 0-12)
If you were previously
active you can exercise three to four times per
week.
If you were previously inactive start your training
program in the second trimester. The exercise program
starts in the 13th week. Stay well hydrated and
don’t become fatigued or overheated.
2nd Trimester (weeks
13 – 27)
It is safe to increase
exercise by five to ten percent, if active you can
increase frequency to 4 times per week.
If you were previously
inactive only increase to three times per week.
Do not exercise on your back for more than 30 seconds.
Stay well hydrated and don’t become fatigued or
overheated.
3rd Trimester (weeks 28 – delivery)
Decrease frequency
of workouts to three times per week if you were
previously active.
Decrease frequency to one to two times per week
if you were not active prior to pregnancy.
Do not exercise on your back.
Listen to your body very closely during this stage.
It is much easier to overheat in the third trimester.
Stay well hydrated and don’t become fatigued or
overheated.
*Always consult your obstetrician before beginning
any new excercise routine. |
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Alternating arm and leg raises
- Start on your hands and knees
- Keep your back in a neutral position
- Exhale as you raise your opposite arm and leg
- Hold this position until you are stable
- Execute the same on the other side
- Do one to three sets of 10 repetitions per side
Wall squat with stability ball
- Position ball in the small of the back
- Spread feet shoulder width apart and forward of
the knees
- Lower hips towards floor until they reach knee height
at the point of stop
- Return to starting position then repeat
- Do one to three sets of 10 repetitions
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C-Shaped Push Pack- purpose is to work the
transverse abdominals and prepare the
mother for delivery
- Sit on a step with a ball placed in the small of the back
- Inhale a “big belly” breath
- Exhale and draw the navel to the spine as though
you are hugging a baby
- Push the back into the ball as far as possible
- Release after exhaling all out
- Do one to three sets of 10 repetitions
Ax Chop with Medicine Ball
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Start with your feet slightly wider than the width of
the shoulders, toes turned out slightly
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Both hands on the medicine ball and arms straight
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Accelerate the medicine ball down and across the body
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At this point bring the medicine ball straight up and
accelerate in the opposite direction
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Repeat pattern back and forth
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Do one to three sets of 10 repetitions
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