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FACT
Pregnant women start sweating sooner –
making it harder to overheat! Exercise further improves heat
dissipation. A person who is in better shape will sweat more
at a lower core body temperature, thereby cooling off the body more
quickly. Pregnant women must hydrate themselves frequently to
replenish lost water due to increased sweating. However – to
be safe – AVOID heat retaining hats (such as swim caps when
outside or doing water exercises), cover-ups and sun exposure!
FACT
During exercise, there is a slight
decrease in fetal oxygen because the oxygen is being pulled to the
working muscle and away from the uterus and the fetus. The
placenta is forced to work harder because the blood volume is being
drawn away from it. Therefore, the placenta (like any other
muscle) increases in size and strength. Clapp found that the
placentas of women who exercise regularly through early and
mid-pregnancy grow faster and function better – and it becomes more
efficient at supplying oxygen to the fetus, in supplying nutrients
to the fetus, and in circulating blood to decrease the core
temperature of the fetus! The placenta thereby is so efficient
that during the other 23 hours of the day (when not exercising), the
fetus is getting more blood and oxygen!
FACT
Women who exercise, in general, feel
better – return to their pre-pregnancy weight faster – have fewer
cases of postpartum depression and shorter hospital stays. A
1990 study conducted by Clapp found these interesting tidbits:
Women who had exercised regularly during
pregnancy had:
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A 35% decrease in the need for pain
relief
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A 75% decrease in the incidence of
maternal exhaustion
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A 50% decrease in the need to
artificially rupture the membranes
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A 50% decrease in the need to either
induce or stimulate labor with pitocin
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A 50% decrease in the need to
intervene because of abnormalities in the fetal heart rate
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A 50% decrease in the need for
episiotomy
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A 75% decrease in the need for
operative intervention (forceps delivery or c-section)
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Shorter labors! (an average of
two hours less!)
GUIDELINES
Always talk with your doctor about your exercise program. Make
sure he/she is aware of current ACOG guidelines.
Rather than focusing on a specific heart
rate – use the RPE method (Rate of Perceived Exertion). Ask
yourself what level you are working at – between 1 and 10. You
should be working at a level of 3 – 7. 140 BPM can be your
checking point! Work out at moderate intensities, depending on
your fitness level prior to becoming pregnant. It is NOT
TRUE that if you were not exercising regularly prior to becoming
pregnant, that you cannot exercise now. Simply make sure your
doctor is aware of it.
To maintain your fitness level, exercise
at least 3 times per week. To improve fitness level, workout 4
to 5 times per week. Even if you are tired – consistent
exercise will make you feel energized! Exercise increases
circulation!
Warm up and Cool down should be
increased. Warm ups should be 8 – 12 minutes and cool downs
should be 3 to 5 minutes. This is very important due to the
increase of Relaxin (a hormone released during pregnancy that
relaxes connective tissue, tendons and ligaments, making pregnant
women more prone to injury) and to the decrease of synovial fluid in
the joints of the body (which means there is less fluid lubricating
your joints to assist with your body’s range of motion).
PLEASE feel free to email me at
Fitnesspro@hotmail.com
with any questions regarding prenatal fitness! I would be
happy to help you any way that I can!
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