Guest post by Jennifer Pattee
Basic Training’s Top 6 Tips for Pregnancy Fitness
Safety first. Let your OBGYN know before you start an exercise program. If you are working with a trainer, ask them to write up your workouts and share them with your doctor. If you are working out on your own, let your doctor know your routine.
These tips are intended for women within their first 2 trimesters who have been cleared for exercise by her doctor. Every time you workout, listen to your body. Think of your fitness regime during pregnancy as “going through the motions.” Your goal should be maintenance, movement, and avoiding muscle atrophy. On a scale of 1-10, if 1 is sitting on the couch and 10 is an all-out sprint, go 4 or 5.
1. Aim to get as much movement into your day as possible. 30 minutes of cardio daily is a good goal. It’s OK to get it in chunks: 10 minutes here, 5 minutes there, it all counts. Jumping rope for 5-7 minutes a day is awesome. Weak knees? Do “toe-taps:” using a curb or step for a target, alternating touching your toe to the curb while jumping from below.
2. Absolutely take pre-natal yoga. It will be your a saviour for your body, mind, and soul during this time of massive change in your life. The support network of other mom’s-to-be is as important as the workout.
3. Try different things. Used to running and boot camp? Go to the swimming pool and run in the water, or try the stationary bike. Aren’t loving the gym because you have become super-sensitive to smells? Go for a bike ride outdoors. Moody, stressed, or feeling nauseous? Go outside, breathe deeply, power walk. Trouble motivating? Get a personal trainer.
4. Develop leg strength and balance with lunges, wall sits, and standing on one leg with your eyes closed (using a wall for support if needed).
5. For soreness, try sub-lingual Arnica tablets and Epsom salt baths. It will help you recover from the exercise as well as your child birth. Avoid Advil before working out if you feeling are sore. It can mask subtle pain during a workout that could be an indicator that you should stop and rest. Only take anti-inflammatory medication after exercise, and always take the smallest recommended dosage.
6. Avoid ab exercises that involve laying on your back. But don’t stop working on your abs. Do side planks, side hip dips, and standard planks instead.
Guest post by Jennifer Pattee, founder of Basic Training SF.
Basic Training SF combines yoga philosophy, basic training, and the outdoors to deliver an effective and doable program.
When Jenn first started the program, she wanted to make sure that she developed a system that was not only effective, but doable regardless of your fitness level. Over the last few months alone, she has created a growing fan base and built a community of people from all walks of life who now feel recharged and rejuvenated.