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                                  Exercise and Pregnancy



Last week, we had several emails, but I had one from a woman about exercising while pregnant. Consulting with the American Journal of Obstetrics and Gynecology, I verified the following little known facts to the commonly asked questions:

I'm newly pregnant and could be in better shape. Is it safe to start an exercise program now? It's important to review your exercise plan with your doctor before you begin. Pregnancy isn't the time to try to start a rigorous routine. However, if you aren't in a high-risk pregnancy group, you can pursue an exercise program at a mild to moderate level. For beginners, exercise three days a week, preferably with a day between workouts, for 15 to 20 minutes at a time. These are some of the recommended exercises that you can do if you are pregnant.

 Walking: This exercise is the best, and it is the perfect way to get started if you didn't exercise before pregnancy.

 Low-impact aerobic classes: These classes have about the same benefits as walking, unless you perform some upper body resistance workouts with dumbbells too.

 Swimming: This is a great form of exercise since it uses many different muscle groups and puts less gravitational strain on your joints. Furthermore, the water supports your weight, giving your lower back a temporary reprieve from the strain from your new stomach.

 Jogging: Heading out for a run is fine in moderation and if you did it regularly before your pregnancy. Jogging does present a greater risk for falling down, so take care.

There are exercises you should avoid: High-risk sports and activities with a potential for hard falls, such as horseback riding or even bike riding are strictly off-limits to pregnant women. Some other forms of exercise also need to be modified. For instance, ride a stationary bike instead of a real bike.

Keep your fitness regimen fun and safe while pregnancy by utilizing the following tips:.

Don't exercise to exhaustion: A good rule of thumb: slow down if you can't comfortably carry on a conversation.

 Be particularly careful to eat properly. Being pregnant means you need an additional 300 calories a day.

 After the first trimester, avoid sit-ups and other exercises done while flat on your back--this can decrease the blood flow to the uterus. Weight lifting or any other exercise where you might be tempted to stand motionless for long periods can also decrease blood flow to the torso and head and cause blackout very quickly. Keep moving: change positions, or step back and forth.

When is doubt, ask your doctor.


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

 

BOOKS / eBOOKS / DVDs

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Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook

 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?


    
  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


 


Some Titles Above available in Print Softcover Format

 

 
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