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Fit Pregnancy For Dummies is for you if you’re pregnant, if ...
Fit Pregnancy For Dummies is for you if you’re pregnant, if you’re thinking about becoming pregnant, and You want to be as fit and healthy as you can be — whatever your current fitness level — without in any way jeopardizing your health or the health of your baby. This guide gives you the straight facts on:
From yoga and swimming to weight training, aerobics, and much more, you’ll see how to get started with a fun, step-by-step fitness routine that will make your entire pregnancy easier to manage. Postpartum expert and prenatal fitness class instructor Catherine Cram and fitness expert Tere Stouffer Drenth give you the scoop on the activities that work best for pregnant women and how to set up a routine that works best for you. You’ll understand how a fit pregnancy helps you with delivery and postpartum shape-up. Plus, you get expert advice on activities to avoid, eating well, and staying motivated during and after your pregnancy, as well as:
Complete with special tips on exercising indoors, staying motivated, getting your family hooked on fitness, and helping your child grow up healthy and fit, Fit Pregnancy For Dummies is the key to exercising safely and staying fit throughout your pregnancy and beyond!
|About This Book||1|
|Conventions Used in This Book||1|
|How This Book Is Organized||3|
|Icons Used in This Book||5|
|Where to Go from Here||5|
|Part I||Fit Pregnancy: 1sn't That an Oxymoron?||7|
|Chapter 1||Making Your Pregnancy a Fit Pregnancy||9|
|What Does "Fit Pregnancy" Mean?||9|
|Weighing In on the Benefits||10|
|Finding the Right Activities for You||11|
|Turning Your Fit Pregnancy into Fit Motherhood||13|
|Chapter 2||Recognizing the Benefits of a Fit Pregnancy||15|
|Coping with the Changes Your Body Is Experiencing||15|
|Preparing Your Body for Labor and Delivery||19|
|Passing the Benefits to Your Baby||20|
|Bouncing Back after Your Baby Is Born||22|
|Chapter 3||Designing a Safe Prenatal Fitness Program||23|
|Consulting Your Healthcare Provider||23|
|Developing an Exercise Plan||25|
|Monitoring Your Body||28|
|Modifying, Modifying, Modifying Your Routine||31|
|Knowing How Much May Be Too Much||35|
|Understanding Conditions That Make Exercise Off-Limits||37|
|Chapter 4||Knowing Which Activities Are Best (And Which to Avoid)||39|
|Discovering the Best Ways to Stay Fit While Pregnant||39|
|Considering Additional Activities, Depending on Your Background||43|
|Steering Clear of Certain Activities||45|
|Finding Activities Even When You're on Bed Rest||45|
|Part II||Getting Up and Moving: Fit Pregnancy Basics||51|
|Chapter 5||Never Exercised Before? No Problem!||53|
|Finding Fun Ways to Work Out||53|
|Establishing Reasonable Expectations for Yourself||58|
|The Basics: Warming Up, Cooling Down, Stretching, and Hydrating||59|
|Debunking "No Pain, No Gain"||60|
|Setting Up Your First Fitness Routine||64|
|Chapter 6||Exercise for Fitness Buffs and Competitive Athletes||73|
|Understanding Physical Changes during Pregnancy||74|
|Modifying Your Workouts to Accommodate Your Pregnancy||74|
|Finding Alternate Activities||76|
|Easing Back into Your Routine after Delivery||77|
|Chapter 7||Dressing for Success: Finding Workout Gear||81|
|Sole Searching: Finding Shoes That Fit||82|
|Getting Underneath it All: Undergarments||84|
|Timing Yourself with a Sports Watch||88|
|Playing It Cool: Finding Summer and Indoor Gear||88|
|Playing Outside: Rain and Winter Gear||93|
|Water, Water Everywhere: Swimming and Water Aerobics Gear||97|
|Coming to Love Cycling Gear--Even Skin-Tight Shorts||101|
|Chapter 8||Stretching the Truth: An Honest Look at Stretching||107|
|Recognizing What Stretching Can Do for You||107|
|Getting Loose: Basic Stretches||109|
|Part III||Eating Well for Nine Months--and for Life||119|
|Chapter 9||Fueling Your Body with the Right Foods||121|
|Developing Good Eating Habits||121|
|Sorting through the Hype about Carbs and Fats||124|
|Getting Your Vitamins and Minerals||130|
|Drinking Enough Fluids||134|
|Recognizing Which Foods to Limit or Avoid Completely||136|
|Chapter 10||Healthy Weight Gain during Pregnancy||139|
|Adding Up the Numbers: Normal Weight Gain||139|
|Keeping Food Down during the First Trimester||141|
|Eating Enough without Overeating||142|
|Pickles and Ice Cream: Feeding Your Cravings||146|
|Part IV||Fun and Healthy Activities for Pregnancy and Beyond||149|
|Chapter 11||Balls, Bands, Bars, and Mats: Simple, Inexpensive Workouts||151|
|Introducing the Cheapest Exercise Equipment You Can Buy||152|
|Doing Core Strengthening Exercises||154|
|Working with a Workout Ball||158|
|The Irresistible Lure of Resistance Bands||165|
|No Holds Barred: Bars and Hand Weights||173|
|Chapter 12||Fitness Walking and Running||179|
|Fitness Walking 101||180|
|Running for Your Life||182|
|Deciding Whether to Buy a Treadmill||186|
|Chapter 13||Swimming and Water Aerobics||191|
|Finding Classes and Pool Time||192|
|Swimming with the Current||194|
|Aerobicizing Underwater: The Ultimate Low-Impact Aerobics||201|
|Chapter 14||Yoga, Pilates, and Low-Impact Aerobics||207|
|Yoga: Soothing Your Mind and Body||208|
|Pilates: Strengthening with Concentration and Control||213|
|Low-Impact Aerobics: Big Results with Little Joint Stress||214|
|Deciding Between a Class and a Video||216|
|Chapter 15||A Bicycle Built for Two||219|
|Investing in Cycling Equipment||220|
|Taking a Few Outdoor Safety Precautions||223|
|Basic Cycling Techniques: No Training Wheels Required||226|
|Wheeling through a Cycling Workout Plan||229|
|Chapter 16||Weightlifting and Indoor Machines||231|
|Indoor Machines: The Pros and Cons||232|
|Weightlifting: We Want to Pump You Up!||235|
|Stair-Stepping to Heaven||241|
|Elliptical Trainers: Combining Cycling, Skiing, and a Whole Bunch of Other Stuff||243|
|Skiing, Cross-Country Style||244|
|Row, Row, Row Your Boat||245|
|Chapter 17||Mixing It Up: Combining Different Exercise Routines||247|
|Finding Great Reasons to Begin Cross-Training||248|
|Incorporating Cross-Training into Your Routine||250|
|Part V||The Tenth Month and Later: Staying Fit for Life||259|
|Chapter 18||Recovering from the Labor Marathon and Getting Up and at 'Em||261|
|Resting Up First||262|
|Caring for Your Baby without Stressing Your Body||264|
|Deciding When to Exercise and What Activities to Do||273|
|Returning to Your Pre-Pregnancy Weight and Strengthening Your Abs||275|
|Chapter 19||Finding Time for Fitness and Motherhood||281|
|Deciding Where and How to Work Out||281|
|Getting Your Partner Involved||284|
|Making Fitness Last a Lifetime||285|
|Chapter 20||Starting Your Kids Off on the Right Fitness Foot||291|
|Understanding the Impact of Low Activity and Excess Calories on Kids||291|
|Helping Children Nurture Their Natural Love of Activity||292|
|Making Healthy Eating Your Family's Hallmark||298|
|Part VI||The Part of Tens||303|
|Chapter 21||Ten Ideas for Staying Fit without Leaving the House||305|
|Pop in an Exercise Video||305|
|Set up a Low-Impact Circuit Routine||306|
|Take Up Yoga||306|
|Purchase a Treadmill, Stationary Bike, Stair-Stepper, and So On||307|
|Accept Offers of Exercise Equipment from Anyone||307|
|Keep Hand Weights or Resistance Bands by the TV||308|
|Garden with a Purpose||309|
|Clean the House Vigorously||309|
|Exercise in Unusual Ways in Usual Places||310|
|Chapter 22||Ten or So Ways to Get Family and Friends Involved in Your Quest for Fitness||311|
|Gathering Support While You Work Out||311|
|Getting Your Family or Friends to Exercise with You||314|
|Chapter 23||Ten (Plus One) Resources for Pregnancy Workout Gear||315|
|Your Local Discount or Sporting Goods Store||315|
|Athletic Specialty Shops||316|
|Maternity Clothing Shops||317|
|Your Partner's Closet||321|
In This Chapter
* Knowing what a fit pregnancy is all about
* Understanding the benefits of staying fit while pregnant
* Discovering how your workouts need to change throughout your pregnancy
* Narrowing your fitness goals
Congratulations on your pregnancy! With a healthy lifestyle and good advice from your healthcare provider, in a few months, you're going to deliver a healthy, happy baby.
To make you and your child even healthier, you're thinking about starting or continuing an exercise program, but you may not know where to begin. Perhaps your healthcare provider doesn't have a lot of experience with pregnant women who want to work out, and maybe your partner (or your mom) isn't so sure that exercising while pregnant is a good idea. The truth is, staying fit during a healthy pregnancy is a very good idea, one that's safe for you and your baby and brings both of you all sorts of benefits.
To figure out what sort of exercise routine works for you, this chapter is a good place to begin. It introduces you to some of the basic concepts of a fit pregnancy and answers some of your most important questions.
What Does "Fit Pregnancy" Mean?
In a nutshell, a fit pregnancy means that during the nine months between the time you conceive and the time you go into labor, you're doing the following:
Being fit during pregnancy doesn't mean training for a triathlon or getting certified as a fitness instructor (although if those ideas become future goals of yours, that's terrific). And you don't have to start eating macrobiotic food or anything like that. Instead, a fit pregnancy is about normal people taking seriously the advice of physicians and researchers to get in shape and stay that way.
Weighing In on the Benefits
One of the most significant benefits of a fit pregnancy is that you gain less fat than nonexercisers do during their pregnancies. And for the weight you do gain (keeping in mind that weight gain during pregnancy is healthy and absolutely necessary), if you're a fit woman, you'll have an easier time shedding your weight after you deliver.
If you're tempted to think of these 40 weeks as a time to throw caution to the wind and eat whatever you want, you'll probably gain far more weight than you need to and will have a difficult time getting back to your pre-pregnancy size. To stay fit during your pregnancy, you have to approach your pregnancy with a different mindset: not throwing caution to the wind, but using common sense in every decision. You do so by incorporating healthy eating habits and burning additional calories as you work out. (Chapter 9 covers healthy foods for you and your baby. Chapter 10 discusses how many extra calories you need during your pregnancy, what those calories mean in terms of everyday foods, and how many more calories you can eat without gaining more weight than your doctor recommends, based on the fitness activities you choose.)
Besides the benefit of managing your weight gain and loss before and after you deliver your baby, a fit pregnancy brings other incredible benefits, from making your pregnancy more comfortable to improving your mood to helping your body get back to normal after you deliver. Even your baby benefits from your workouts. (Chapter 2 is chock-full of the benefits of a fit pregnancy that you and your baby can enjoy.)
Finding the Right Activities for You
If you've talked to your mother or to girlfriends about exercising during your pregnancy, you've probably been inundated with advice about what activities you can do, how long you should do them, and when you should work out, such as
So what's the real story? The truth is that every one of the preceding bullets is false but has a grain of truth in it. For example:
You'll get advice from all corners, but the bottom line is this: Do an activity that you like, that makes sense given your current fitness level, and that your healthcare provider approves, and then do this activity in a place and at a time of day that's convenient for you and healthy for your baby.
Getting started with a fitness routine
If you're pregnant and are just getting started with a fitness routine, you're probably feeling a bit overwhelmed about which activities you can do and how you get started: what to wear, when to work out, how often to exercise, how much to work out during each session, and how to listen to your body to determine whether you're overdoing it.
If so, Chapter 5 is designed just for you! That chapter clears the air and helps you get started in your new workout routine - today, if you're so inclined. You also want to take a peek at Chapter 3, which discusses some safety issues, and Chapter 7, which gives you a good look at the various types of workout gear that make you the most comfortable. Then flip to the individual chapter in Part IV that discusses the activity (or activities) you're interested in pursuing.
Modifying your routine if you're an exercise pro
If you've been exercising and aren't sure what you can and can't continue during your pregnancy, take a hike over to Chapter 6 and read all about the ways that you'll need to change your workouts to keep your baby healthy. Chances are you can keep doing your current activity, but with some modification for the length of time you're working out, the pace at which you're exercising, and so on.
Also take a peek at Chapter 3, which discusses the basics of pregnancy workouts. If you're at all gung-ho about exercise and tend to dislike slowing down for any reason, you want to stay especially aware of the warning signs listed in Chapter 3 that let you know you or your baby may be stressed.
Working out throughout your trimesters
Throughout each of your three trimesters (roughly three-month time periods by which the length of your pregnancy is measured), your healthcare provider may ask you to modify your workouts in one or more of the five following ways, listed in order from most likely to least likely (see Chapter 3 for details).
In addition, each activity has its own guidelines for ways that you may want to modify your chosen activity as your pregnancy progresses through each of the three trimesters. The chapters in Part IV not only introduce you to each type of activity and explain the technique you want to use, but they also describe some common modifications that pregnant women make as they go through each trimester.
Turning Your Fit Pregnancy into Fit Motherhood
After you deliver your baby, you may feel overwhelmed by the responsibilities you face: taking care of your baby, eating right, sneaking in naps in order to get enough rest - plus taking time to work out. If you're not diligent, your workout routine may fall by the wayside as you struggle to keep up with your baby's needs, and as a result, you may lose some of the great fitness gains you've made. You can plan now, though, to not let that happen to you.
Although the subject of postnatal fitness (that is, the time after you deliver your baby) could be a book all its own, the chapters in Part V of this book help you find ways to keep fitness a priority in your life, even after your baby is born. In Chapter 18, you find out how to let your body heal from labor (or from a cesarean section) and do some gentle workouts in the days following your delivery. Chapter 19 gives you tips for squeezing fitness into your newly demanding lifestyle. And Chapter 20 shows you some techniques for keeping your kids fit and healthy - after all, with the loads of news reports on growing rates of childhood obesity, you want your kids to fall in love with fitness at a young age.
The power of exercise and healthy eating can't be underestimated. When you start exercising - even for just 15 or 20 minutes, 4 or 5 days per week - you soon begin to realize tremendous benefits, from having more energy to seeing muscle definition to protecting yourself from serious diseases.
Excerpted from Fit Pregnancy For Dummies by Catherine Cram Tere Stouffer Drenth Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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Posted December 16, 2012