3 Tips for a Healthy and Fit Pregnancy

Exercise will help new mothers experience an easier, healthier pregnancy, and a faster return to physical well being after delivery. Pregnant women who maintain fitness routines are more likely to avoid common pregnancy complaints like lower back pain, joint pain, anxiety and long labors. Exercise is essential to an overall healthier mama and baby. As soon-to-be moms learn to work out for two, there are certain safety and protection parameters to take into consideration to ensure a safe and healthy pregnancy.

Here are three tips for pregnant mamas trying to maintain an active lifestyle:

Don’t Jump Into Something New

Pregnant women should not throw themselves into a brand new fitness regimen. Now is not the time to become a marathon runner. If you were a runner before pregnancy, you can still exercise this way. Just make sure you listen to your body. But if you’re not a runner, don’t start running now. You can still exercise, but make sure you start slow with something familiar and build from there. And remember to always listen to your body!

Make Sure to Warm Up

Pregnant women should always warm up for five to ten minutes before each workout. Incorporate some easy stretches and exercises to get the blood flowing before you start working out. It is also just as important to have a thorough cool-down period to prevent an oxygen deficiency to the baby post-workout.

Never Exercise to Exhaustion

Regardless of how fit you are, pregnant athletes should never feel exhausted after exercising. A good rule of thumb is to use the Rate of Perceived Exertion (RPE) scale. This 1-10 scale is a way to measure your exercise efforts to keep you and baby safe. On the scale, 1 is very easy and 10 is your max effort. Pregnant women should be between 3-5 for the entire workout. That means you can carry on a conversation without feeling out of breath. At Orangetheory Fitness, pregnant women have an extra safeguard to ensure a safe heart rate. Soon-to-be mamas, and all clients, receive a heart rate monitor used to track and display heart rates on television screens in the studio.

Orangetheory Fitness is a one-of-a-kind, group personal training workout broken into intervals of cardiovascular and strength training. Backed by the science of excess post-exercise oxygen consumption (EPOC), Orangetheory’s heart-rate monitored training is designed to keep heart rates in a target zone that stimulates metabolism and increases energy. Orange Theory-1659aLed by skilled personal trainers, participants use a variety of equipment including treadmills, rowing machines, TRX Suspension Training® and free weights, burning 500 to 1,000 calories per session. The result is the Orange Effect –more energy, visible toning and extra calorie burn for up to 36 hours post- workout.

To learn more about Orangetheory Fitness and the benefits of high-intensity interval training, please visit orangetheory.com or call 602-955-1798.

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