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Training for Two
F i tne s s fo r ex p e c ti ng m o m s By Jessie Oestreich, CPT
In the real world of high-calorie diets and sedentary pregnancies, more women today are gaining beyond what is considered a healthy “baby weight.” In addition, the idea that the weight can easily be lost after the baby is born has proven to be not very realistic. Taking the phrase, “I’m eating for two” overboard will increase your risk of obesity. There is no excuse for carrying around extra “baby weight” two, three, even four or five years after giving birth. Exercise is an important aspect of a healthy lifestyle, and pregnancy is no exception. Physical activity not only improves your physical health, but mentally as well. Every woman and pregnancy is different, so it is important to discuss your exercise routine with your doctor to ensure it’s safe for both you and the baby. The key to any successful work-out program-pregnant or not, is finding something you enjoy that is safe. Choosing activities that can improve balance and flexibility are always great options such as yoga or Pilates. You will still strengthen your muscles and burn calories, but without the risk of high impact on your joints. Routines that can provide a full-body workout are especially beneficial. Larger muscle groups burn more calories than smaller muscle groups, so by training all of them, you are maximizing your opportunities to build more muscle, reduce more fat, increase strength, burn more calories, and support a healthy metabolism. According to doctors, women who have a healthy weight or are in good shape are more likely to have easier labors than women who are overweight or obese. Your body has to work hard during labor and if you are already out of shape, it will not only have to work over-time, but double-time. Working out with light resistance bands or small hand-weights (5-10 lbs) is easy to do at home and can give you a full body workout. If you do not have any bands or weights, no worries; just pull a couple soup or vegetable cans out of the pantry, because remember the key is to just add a little resistance.
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