-I am pregnant, can I still exercise?
Yes, you can and should. Exercise is encouraged, but there are a few rules to follow. 1. Do not crank up the intensity too much. You are trying to maintain fitness, not become an elite athlete during the 9 months. 2. After the first trimester, do not do any supine (on your back) exercises. The weight of the fetus puts pressure on your inferior vena cava. You will start to get light-headed and possibly faint. 3. Be mindful that your body is going to be very limber do to the surge of hormones. With that said, do not to overdo stretching exercises.
Yes, you can and should. Exercise is encouraged, but there are a few rules to follow. 1. Do not crank up the intensity too much. You are trying to maintain fitness, not become an elite athlete during the 9 months. 2. After the first trimester, do not do any supine (on your back) exercises. The weight of the fetus puts pressure on your inferior vena cava. You will start to get light-headed and possibly faint. 3. Be mindful that your body is going to be very limber do to the surge of hormones. With that said, do not to overdo stretching exercises.
-Should I stretch before or after my workout?
In simple terms, stretch after your workout. Which would stretch further without breaking: a rubber band after being in the freezer or one that has been warmly heated up? The latter and your muscles are just like those rubber bands. Dynamic stretching is great for pre-workout, but after the warmup. Static stretching should be done after the workout. Research shows that static stretching before and during a workout actually decreases muscular output.
In simple terms, stretch after your workout. Which would stretch further without breaking: a rubber band after being in the freezer or one that has been warmly heated up? The latter and your muscles are just like those rubber bands. Dynamic stretching is great for pre-workout, but after the warmup. Static stretching should be done after the workout. Research shows that static stretching before and during a workout actually decreases muscular output.
-What are the most important "rules" of improving overall and getting in shape.
In an effort to keep this as simple as possible, follow these tenets.
1. Eat as healthy as possible as long as you can with the goal being 6 days a week. When you cheat, cheat hard! Eat whatever your heart desires to recharge your physiological and mental "batteries".
2. Do something (ANYTHING) active daily. Work out with moderate to high intensity as much as you can with the goal being 5 or 6 days a week. The easiest way to do this is to find something that you love doing and DO IT! If you hate walking or running, a year from now, you will have quit already. We are trying to make lifestyle changes.
3. Try to be asleep by 11 pm (earlier is better) so that we can get optimal rest.
4. Challenge your mind daily. Do a crossword puzzle or read an interesting book. You will feel better in the long run.
5. Chase happiness, not money. Most of my clients are always chasing money. They make their life decisions based on money. Don't be that person. If it makes you happy, do it. Go travel or take that course you've always wanted to do. Happier people are usually healthier people.
In an effort to keep this as simple as possible, follow these tenets.
1. Eat as healthy as possible as long as you can with the goal being 6 days a week. When you cheat, cheat hard! Eat whatever your heart desires to recharge your physiological and mental "batteries".
2. Do something (ANYTHING) active daily. Work out with moderate to high intensity as much as you can with the goal being 5 or 6 days a week. The easiest way to do this is to find something that you love doing and DO IT! If you hate walking or running, a year from now, you will have quit already. We are trying to make lifestyle changes.
3. Try to be asleep by 11 pm (earlier is better) so that we can get optimal rest.
4. Challenge your mind daily. Do a crossword puzzle or read an interesting book. You will feel better in the long run.
5. Chase happiness, not money. Most of my clients are always chasing money. They make their life decisions based on money. Don't be that person. If it makes you happy, do it. Go travel or take that course you've always wanted to do. Happier people are usually healthier people.
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Go here: http://www.ChangeForHealthNow.com
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