Fitness

WOMEN AND FITNESS MOTIVATION


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I- FITNESS ROUTINES FOR THOSE WHO ARE

1- PREGNANT AND AFTERWARDS

Exercising while you are pregnant has many benefits which include:
• Ability to handle the stress of having a baby much easier
• Higher levels of emotional happiness
• Faster recovery time after having a baby
• Fewer leg cramps
• Less pain in the upper and lower back during pregnancy
• Less time to get back into shape after the baby is born
• Better overall health which is better for the baby

A- EXERCISING DURING PREGNANCY

Once you become pregnant, you will have to decrease the amount of exercise and alter the types of exercise in order to prevent injury to yourself and the baby.

Changing your fitness plan while pregnant may mean the following:
• Decrease aerobic workouts
• Eliminate abdominal workouts
• Reduce the number of days you workout
• Reduce the number of repetitions
• Lower the amount of weight you want to lift
• Eliminate lunges, squats, and other exercises that could throw you off
balance
• Stop exercising if you feel pain
If you don’t want to give up exercise completely but are afraid to use a gym
equipment, you should walk for 20-30 minutes each day. This will help keep
you in shape and feeling good about yourself.

B- EXERCISING AFTER PREGNANCY

After you have your baby, you may very tired and physically unable to pick your old routine. Once you have adjusted to having a new baby in your home, you should revaluate your old program to see where changes can be made. Because you may not have as much time as you used to, adjusting your program may mean cutting the number of days you work out or finding other activities you can do during your free time.

Depending on where you gained the most weight when you were pregnant, there are a few fitness activities you can do that will help you lose weight and rebuild muscle. These include:
• walking/running
• Weight training
• Aerobics

Postpartum fitness programs target areas such as abs, thighs, butt muscles, and legs since most women tend to gain the most weight in these areas. The key to losing weight after pregnancy is to begin your fitness program as soon as you can after childbirth. While some women lose weight quickly, others will not. This is due in part to:
• Age
• Number of children
• Prior fitness regimen
• Stress
• Postpartum depression and its effects
• Diet
• Support from those around you

Try to begin exercising as often as you can after having your baby and
develop a new routine around the time you have.

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