Why Weight Train During Pregnancy?

There was once a time that a pregnant woman was thought of as "fragile". Any form of exercise was strictly prohibited by doctors and feared by concerned fathers. We've now come to realize that a pregnant woman is capable of doing nearly everything that every other woman is capable of doing (and even most men).

It is now recommended that women participate in prenatal exercise programs because of the benefits during labor and delivery as well as the postnatal benefits to moms and babies.

Why Weight Train?

Women who weight train throughout their pregnancy benefit from less weight gain during pregnancy and return to their pre-pregnancy weight, strength, and flexibility levels faster than women who remain inactive or who only participate in cardio programs.

Weight training increases a woman's energy levels throughout her pregnancy and helps prevent loss of bone density postpartum.

The babies born to women who weight trained during their pregnancy are born with ideal birth weights. Prenatal weight training is the first step in ensuring that your child has a healthy start in life!

________________________________________________________________________________________ _______________________

Decreased Risks Associated with Prenatal Weight Training:

? Decreases in the severity and frequency of low back pain during pregnancy

? Decreased risk of gestational diabetes

? Decreased risk of delivering post term or through caesarean delivery

? Fewer complications during delivery; including fetal distress

_____________________________________________________________________________________ __________________________

Pregnancy Precautions

Although not feeble, fragile, and frail, pregnant women should be aware of certain precautions that are unique to them and their bodies.

Be sure to consult your doctor before beginning an exercise program or continuing an exercise program after the first trimester. Your goal should be to simply maintain highest level of fitness while ensuring your safety and the safety of your baby.

Every muscle group should be targeted and the following should be emphasized: inner thigh, hamstrings, glutes, upper back, and shoulders.

Pregnant women should avoid lifting the amount of weight that they were capable of lifting pre-pregnancy. Be sure to use low resistance. StrollerFit classes utilize therabands and exertubes to provide the perfect balance of resistance and safety.

Use caution when stretching either before or after an exercise session. Joint laxity is increased during pregnancy due to the increased amounts of the hormones elastin and relaxin that are being produced. Joint laxity is the amount of movement the ligaments allow through the joint and during pregnancy the joints can be easily stressed or strained.

Movements to Avoid

? Avoid exercises that require bending from the hips

? Avoid exercises in the supine position after the first trimester due to increased pressure on the arteries surrounding the heart

? Avoid overhead lifting

? Avoid straining or holding the breath

Getting Started

Before beginning an exercise program or continuing an exercise program past the first trimester, be sure to consult your doctor. You may may want to join a group exercise program specializing in pre- and postnatal fitness such as StrollerFit or you may choose to exercise on your own. Many books are available to help guide you through exercise and pregnancy safely and effectively. A good place to start is 'Exercising Through Your Pregnancy" by James Clapp. Resistance bands and tubing can be purchased at your local sporting goods store or online at www.strollerfit.com.

Every woman hopes to have a healthy and safe pregnancy. Through prenatal weight training you can increase the chances that both you and your child remain healthy and safe though pregnancy, labor, and delivery!

____________________________________________________________________________________ ___________________________

It is recommended that women with the following conditions DO NOT EXERCISE: Consult your doctor!

? Pregnancy induced high blood pressure

? Pre-term rupture of the membrane

? Pre-term labor during the prior or current pregnancy

? Incompetent cervix

? Persistent second to third trimester bleeding

? Intrauterine growth retardation

? Joint laxity due to increased amounts of elastin and relaxin

? Increased basal metabolic temperature

__________________________________________________________________________________ _____________________________

References:

1. Brown LE. Strength and Conditioning Journal. 2003;24:53-54.

2. Clapp JF. Journal of Pediatrics. 1996;129(6):856-863.

3. Dumas GA, et al. Clinical Biomechanics. 1995;10(2):98-103.

4. Ezmerli NM. Prim Care Update Ob/Gyn. 2000;7: 260-265.

5. Howley ET, Franks BD. Health Fitness Instructors Handbook (3rd edition). Human Kinetics. Champaign, IL. 1997;358-360.

6. Kenney WL, et al. ACSM's Guidelines for Exercise Testing and Prescription (5th edition). Williams and Wilkins. Media, PA. 1995; 235-239.

7. Mottola M, Wolfe L. Forty Ninth Annual Meeting of the ACSM, St. Louis, Missouri, May 2002.

8. Schoenfeld B. American Fitness. 2000;3:26-29.

9. Safran L. Pure Power. 2003;1:44-49,53-54.

Curt Conrad, CSCS, is Founder and President of StrollerFit Inc. an international product and franchise company that helps parents exercise with their babies. He is author of The StrollerFit ExerBook. His companies have helped thousands of clients enjoy better life through better fitness. http://www.strollerfit.com

---

Looking Good Doesnt Have To Cost A Fortune ? Buy Estate Jewelry

When it comes to estate jewelry there is always much... Read More

Wolf Jewelry: Dances With Vogue

When shopping for jewelry, one can see two extremes in... Read More

The Skys the Limit when it Comes to Buying Sunglasses Online

There is a never ending supply of quality sunglasses options... Read More

Your Wild and Crazy Side with Zombie Contact Lenses

Zombie contact lenses are a whole new concept in the... Read More

A Clothes Encounter In The Business World

Do you ever wonder where all the dress rules have... Read More

The Mindful Shopper: Learning From Fashion Trends

Are you a fashion trend watcher? Do you spend a... Read More

Celebrity Fashions For The Average Woman

It's never ending Jessica Simpson totes a Vuitton bag, Courtney... Read More

Pretty in Pink Contact Lenses

Want a different eye color than the one you were... Read More

The Truth About Platinum

Is platinum a new metal? After all, in the... Read More

How to Spot a Fake Designer Purse or Handbag

When you finally decide to dish out a large amount... Read More

Keep Your Flair of Style with Designer Reading Glasses

Reading glasses can be stylish and fashionable. There are many... Read More

Fashionable Clothing That You Choose

Clothing encompasses a wide range of apparel. From big and... Read More

Bareback Teddies - Show Off Your Style!

By definition a teddy is a one piece undergarment combining... Read More

Tips to Clean Silver Jewelry

Sterling silver is easy to care for if you follow... Read More

History of Charm Bracelets

The custom of wearing charm bracelets dates back thousands of... Read More

Shopping Tips: How to Make The Right Choices

Spending a lot on clothes or wearing designer labels does... Read More

Guess Handbags Are A Popular Fashion Accessory!

Guess is a widely recognized brand name that most people... Read More

Fads and Fashions

"Following the crowd" is something that we have all been... Read More

Mens Dress Shoes: Details that Define Quality in Mens Fashion

Every man should know the mens dress shoes details before... Read More

Flattering Swimwear for Everyone ? Yes, Even YOU!

"There are so many styles of swimwear to choose from,... Read More

Angelo Carbotti Handbag Line Karen

As some of you might already know Angelo Carbotti handbags... Read More

The Marc Jacobs Handbag is a Reflection of Style and Sophistication

The Marc Jacobs handbag is a reflection of style and... Read More

Each Watch Band is Unique and Tells Its Own Story

Anyone who possesses a valuable and unique watch will also... Read More

Baby Jewelry: Infant Fashion as Keepsake

Matching jewelry for mommy and baby is always a cute... Read More

Eyewear Frames - Catch the Wave of Fashion

With so many eyewear choices it can be difficult to... Read More

Shop Right, Look Great!

All through history one thing has never changed and that... Read More

Why Weight Train During Pregnancy?

There was once a time that a pregnant woman was... Read More

Lingerie as Fashion Statement

When Madonna first wore her sexy underwear as outerwear our... Read More

The Ring - Step Back in History

The popularity of rings increased during the medieval period. People... Read More

Fruity Fashion Picks & Tricks for Summer

Summer is here so it's time to freshen up that... Read More

Celebrities Like Their Pearls

Pearls never go out of style ? they are always... Read More

The Power of Color in Business

THERE IS POWER IN YOUR CLOSET and it is in... Read More

A Cigar Box Purse or Handbag is a Unique Fashion Accessory With a Touch of Old World Charm

There's an unmistakable charm about a cigar box purse or... Read More