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Kellie

Congratulations,

DISCLAIMER: Please ensure that you seek medical clearance from your doctor or lead caregiver prior to exercising during pregnancy, as there are some health conditions and pregnancy conditions that make exercise unsafe or uncomfortable.

If given the green light from the medical practitioner, appropriate exercise during pregnancy provides many physical and psychological benefits as a woman experiences physical, emotional and social changes. This can assist in maintaining strength, a healthy body weight and general health and fitness, as well as mood, morale and self-esteem. Exercise can also assist in prevention of potential problems that can be associated with pregnancy, preparation for labour, recovery after labour and return to pre-pregnant weight and body shape.

Exercise is recommended with an uncomplicated pregnancy, even for a previous non-exerciser. Walking and low intensity aerobic exercise is recommended to be undertaken for at least 30 minutes per day. BODYATTACK is a great class which offers participants a variety of options and modifications which reduce the intensity levels to low impact moves allowing pregnant women a safe and effective workout. If you come along and join in with me on Tuesday evenings at 5:30pm, I will show you how it is done from start to finish using all low impact options as I am currently in my third trimester of pregnancy.  BODYATTACK is very inclusive and we want people to work hard at all levels, not just at the top end where we dial it up to jump and go crazy. You can enjoy the workout just as much as the spirit comes alive through low impact as well. So come along and lets share the experience together.

 

Would you like some exercise and pregnancy tips for BODYATTACK?

First of all, your heart rate may increase quickly, so warm up slowly and avoid any sudden changes or stress.

Stay cool. Drink if you are thirsty and ensure you stop or rest if you get too hot.

You don’t need to push too hard because your heart rate will already be up. So how much is too much? A great tip for testing is to use the talk test. You should still be able to have a conversation during your workout without getting breathless.

Be careful when changing directions not to get off balance. If you are in the last trimester you need to widen the base of support so you have more balance and control.

Avoid jolting/bouncing, jumping, jogging and straining as this can weaken or stretch the pelvic floor muscles, resulting in decreased support to pelvic contents, incontinence and decreased role in lumbar stabilisation.

Recognise that the pelvic joints are vulnerable to instability due to load and hormonal changes. Avoid aggravation by avoiding single legwork in the lower body conditioning strength track. Instead, substitute with squats.

Cease curls/crunches beyond the first trimester to avoid lower back pain and tendency for rectus diastasis (separation of the rectus abdominis). This can then lead to decreased muscular support to the spine and abdominal contents. Instead, substitute with exercises that focus on posture, deep abdominals (transversus abdominis) and pelvic floor.

Finally during the cooldown, avoid overstretching.

Just remember, exercise during pregnancy achieves movement for health, rather than movement for fitness.

Happy Body Attacking – Kellie Tricarico

 

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