FEMALE ROUTINES

2006-06-02T20:06:00.000-07:00

Good Exercises To Do When Pregnant

Adwina Jackson

Most women can and should exercise when pregnant. Unless your
pregnancy is high risk or your doctor has ordered you to stay
in bed, there is no reason in fact you can’t exercise while
pregnant.

Studies show that there are numerous benefits to exercising
while pregnant. You can improve your energy levels, get your
blood pumping to your legs and improve your circulation, and
improve your chances for a speedy recovery.

Another reason to exercise? Moms who worked out while pregnant
generally had shorter and easier labors.

So what kinds of exercises are good to do when pregnant?

Well let’s start with those you should avoid. You should avoid
embarking on any stringent exercise program you are unfamiliar
with. Avoid running and other jarring activities unless you are
a very experienced runner. Even then you should consult with
your physician.

2006-06-02T19:54:00.001-07:00

Here are some generally good and safe exercises that arerecommended during pregnancy:

Walking – This is the best overall exercise for pregnantmothers anywhere. It is low impact but still gets your heartrate up and your blood pumping. Walking is usually safethroughout the entire pregnancy.

Jogging – Jogging can be done safely if you are an experiencedjogger. You should reduce your jogging regimen however thefurther along you are in your pregnancy. If you are not able tohave a conversation when jogging, then you are working out toohard.

Swimming – This is the number one exercise and the safestexercise when it comes to pregnancy. Swimming alleviates theheaviness you feel from weight gain associated with pregnancy.It also provides you with optimal cardiovascular benefits andhelps you feel light and refreshed.

Yoga – Yoga can help you maintain your muscle tone and stretchout tight ligaments during pregnancy. Be sure you investigate apre-natal yoga class if at all possible.

2006-06-02T19:50:00.000-07:00

Weight Training – Weight training is a great way to maintainand build muscle during your pregnancy. Just keep in mind youshould avoid heavy weights and weight bearing exercises thatrequire you to lie on your back.

To be safe you should always consult with your doctor orphysician before beginning any exercise program. Most pregnantwomen are fine to work out particularly if they’ve been activebefore.

If you are just starting a program be sure to take it easyinitially. You should also commit to exercising regularly.Generally 30 minutes of exercise 4-7 days per week isrecommended.

One last point… be sure to keep hydrated and avoid over-heatingwhich can be dangerous for you and your baby. Avoid getting yourheart rate much over 140 and stop any exercise if you start tofeel dizzy or lightheaded.

Also don’t forget the importance of warming up before any andall activity. You’ll reduce the likelihood of injury. Warm upafter activities will also help your heart rate return tonormal.Good luck and have fun!About The Author: Adwina Jackson is a wife and mother of ayoung boy. She's also the editor of Inspiring Parenting, anonline source of valuable parenting information. Please visithttp://www.InspiringParenting.com for helpful and freeparenting info. Observe your children's health, growth anddevelopment by clicking the website.

2006-06-02T19:37:00.000-07:00

Get Out And Play: Top 7 Outdoor Exercises

Aaron Potts

Do you remember when our parents used to yell at us to gooutside and play? They would get so tired of us running aroundthe house munching junk food and fighting with our siblingsthat they would practically kick us out of the house!Well, we may not have the same child-like activities lined upto get outside for anymore, but that doesn't mean that weshouldn't still get out and enjoy the world! Exercisingoutdoors has many benefits, and they include the following:- Little or no equipment needed to get a good workout- No crowded gyms or obnoxious people to put up with- No driving time to the local fitness facility- No need to put on makeup or special clothing to workout atthe gym- Vitamin D enhancing sunshine for our skin- The ability to workout anytime, anywhere - even on vacation- Two words: Fresh AirThere are probably other reasons that you can think of why anoutdoor workout would fit into your particular lifestyle, sonow all you have to do is learn what kind of activities can bedone outside.Refer to the following Top 7 list of exercises that are sure toleave you sweaty, worn out, and feeling great when it's allover!

LUNGES
Like all exercises, lunges should be done with absolutelyperfect form. When done correctly, a lunge will work everysingle muscle in your legs at some point throughout themovement, including the all important Gluteus Maximus (that'sthe primary buttocks muscle, for those of you not anatomicallyinclined).Variations on lunges that require no equipment include;Standing Lunges, Alternating Lunges, Elevated Lunges, RearLunges, and Walking Lunges.

PUSH UPS
Push ups have always been one of the most effective upper bodyexercises, but they have somehow gotten lost in the world ofshiny chest press machines and fleets of various types ofexercise benches. However, the push up is still an incrediblyproductive exercise, and it requires no equipment whatsoever.The 3 basic push up movements include Standard Grip, Wide Grip,and Close Grip. Alternating those 3 types will ensure maximalstimulation to the chest, shoulders, and triceps. In addition,you can elevate your hands to make the movement somewhateasier, or elevate your feet to make the movement somewhatharder.Also, if you are really feeling brave, you can even throw insome Bounce and Clap Push Ups!

SQUATS
Many people simply don't understand the incredible power ofdoing a Squat the right way. Through improper instruction,inappropriate form, and just plain laziness, the incredibleeffectiveness of the Squat has been lost in the mix.Variations including Standing Squats, One-Leg Squats, PlieSquats, Wide-Stance Squats, and Overhead Squats. Think youcan't get enough stimulus out of Squats? Try doing 50 perfectlyformed repetitions and see how tired your legs are!

STEP UPS
Brutal is the best word to describe this exercise when doneproperly! Using nothing more than a picnic bench, a piece ofplayground equipment, or even just a decent size rock, yousimply step up onto your elevated surface, step down, and thenrepeat on the other side alternating back and forth.By keeping your back straight and your head up the entire time,you will maximize recruitment of all of your leg muscles, andyou will get an incredible cardiovascular workout as well. Gofor perfect form and you will quickly see the benefit of thisgreat exercise.

CHIN UPS
The outdoor version of Chin Ups and Pull ups can be done usinganything from a low-hanging tree branch to any number ofdifferent pieces of playground equipment.When done properly, Chin Ups and Pull Ups will humble mostpeople, even avid exercisers. Bring your body up completelyuntil your chin is at or above your hands, and lower back tothe start under control. Repeat for as many as you can do!

UPHILL SPRINTS
Don't try this one until you can run a good 100-yard dash onlevel ground! This exercise is just what it sounds like -running uphill. Run up a decent size hill as fast as you can,walk back to the bottom, and repeat. Bring oxygen, but leaveyour pride at home, or else the hill will take it from you!

DUCK WALKS
This exercise is so simple, yet about as hard as it gets.Simply squat down until your thighs are at or below parallel tothe ground, stay in that position, and start walking. Go about10 steps and then walk backwards to your starting point. Repeatas many times as necessary (which won't be many) to reach totalexhaustion!As you can see, doing outdoor exercises has all of the benefitslisted above including one benefit that wasn't listed - they arehard! If you are up to the challenge and sick of the gym, giveyour body and your mind an Earth-moment and get outside andplay!About The Author: Aaron Potts is a Personal Trainer and FitnessSuccess Coach whose customers include consumers as well as otherfitness professionals. Sign up for his free Fitness Journal athttp://www.fitnessdestinations.com or visit his coaching siteat http://www.ptsuccesscoach.com