But pregnancy can be a confusing time. There is an absolute minefield of pregnancy health and fitness information out there and unfortunately a lot of it is conflicting, inaccurate, misleading and sometimes even potentially harmful to your pregnancy health and the development of your baby. So it’s no wonder that the forums are full of confused pregnant women with pregnancy information overload; looking for a straight and definitive answer to their truckload of pregnancy questions…

“Is it safe to exercise during pregnancy?”

“My midwife said I should only do gentle cardio exercise, but X said it’s fine to do spin/body combat/pump class during pregnancy?”

“What do I do if I can’t eat because I’m so sick? I’m scared that the baby is starving? Someone suggested I use protein shakes…are they safe?”

So here are the Top 3 Rules to Safe and Effective Pregnancy Fitness:

1) Any exercise is not good exercise

Exercise during pregnancy needs to targeted, specific and relative to both your fitness level and the week of your pregnancy. What works for you in weeks 5-9 will not work for you in weeks 20-24 or 36-40.

Your pregnancy fitness program should be based on results, not doing exercise for the sake of doing exercise, (otherwise what’s the point, right?).

A good pregnancy fitness plan will focus on short pregnancy workouts which target the pregnancy and labour muscles and expose your baby to controlled amounts of physical stress to increase her tolerance to labour.

It will also focus on metabolism boosting pregnancy exercises that will keep you burning calories for at least 24 hours after your pregnancy workout and keep excess fat OFF of your body.

2) Sleep is highly underrated

Too many women these days squash pregnancy into their already hectic lives; ask any pregnant woman if she naps daily in the day and the answer is more than likely, “no” or “sometimes”.

Sleep is the only way our bodies can recover, regenerate and repair from physical and mental stress and daily wear and tear and a daily deficit in sleep adds up and eventually wears down the critical processes you need to maintain your pregnancy health.

Sleep is also the only time that we get to balance hormones. Now hormones are not talked about enough when it comes to pregnancy health as they are VITAL to the physical, mental and psychosocial development of your baby. They are also a major factor in controlling pregnancy symptoms, food cravings and pregnancy weight gain.

Aim for 8 hours every night and a daily nap of 30 minutes to keep you alert, energised and in balanced pregnancy health

3) Your BABY is what you EAT!

You may think that pregnancy is a time when you should be able to relax and enjoy the sweeter things in life, but think about this. Every mouthful of food that passes your lips determines the development and future health of your baby.

That may seem extreme but it is absolutely true. Put junk in, guess what you get out?

A pregnancy diet which includes a lot of sugar, refined carbohydrate and processed food is deficient in nutrients, which means that your baby does not have the tools she needs to grow strong healthy cells.

Base your diet on clean, nutrient dense fresh and organic foods with allowances for the odd treat and both you and your baby will thrive.

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Product Description
**OWN THIS RARE 22-YEAR-OLD FITNESS VIDEO! Historic And Collectible: ‘The American College Of Obstetricians And Gynecologists: Balanced Fitness Workout’ (c1986, Feeling Fine Programs, Inc). Two Workouts: Aerobic And Muscle Toning Workouts, Includes Instructional Booklet. A Home Exercise Program With The Emphasis On Safety. There Are Benefits To Regular Exercise And Risks If The Routines Are Performed Improperly. This Video Offers A Home Exercise Program That Is Not … More >>

**2-PACK: RARE VHS and BOOKLET: The American College Of Obstetricians And Gynecologists: Balanced Fitness Workout **PLUS: Redbook Pregnancy Workout *SHIPS SAME DAY*

Product Description
The Pregnancy Exercise BookA safe, specially devised exercise program that will help you to achieve a comfortable pregnancy, promote emotional serenity, provide the strength and endurance to manage delivery, and aid a fast recovery following birth.Stand The Pregnancy Exercise Book at eye level or on the floor in your exercise area
Turn to the beginning of the workout and follow the colorful step-by-step photographs with clearly captioned text to complete each exe… More >>

Pregnancy Exercise Book, The: A Step-By-Step Program for Achieving Optimal Fitness Throughout the Trimesters

Other reviewers don’t like the “homemade” feel of the pregnancy exercise dvd, but I do – Erin O’Brien is down to earth (no makeup, incorporates time for water and bathroom breaks), not overly peppy, but still encouraging and upbeat. She’s also challenging – I find a lot of these prenatal workouts too coddling, I like being pushed. I found myself in a great mood after finishing this.

I have mentioned this in other reviews of pre- and postnatal workouts, but I have had two very easy pregnancies (so far) and a very easy first delivery and recovery. Two doctors attributed that to my exercise pre-, during, and postpregnancy. I am determined to exercise as much as I can for this pregnancy, too (my little guy seems to like it, too). Mommies to be – get out there and exercise! You will be so grateful you did! This is a great pregnancy exercise dvd to get you going

To be honest who can blame them? After all, unless the staff are specifically trained in pregnancy fitness, the last thing they want to do is risk any harm coming to you or your baby from unsupervised exercise within their facility.

However, when they do finally let you past the reception desk, most gym staff will encourage you to head towards the cardio equipment or the classes with an instructor who can keep an eye on what you’re doing. This is great for them as they can steer you away from the more “dangerous” forms of exercise and keep you happy in aerobic activity, but BAD NEWS for you!

Why? Well if you’re anything like the majority of pregnant women I speak to then there are just a few things you want from your pregnancy exercise plan:

1. To keep you in great shape and not end up covered in wobbly saggy fat

2. To be fit for pregnancy, i.e. avoid things like pregnancy back pain

3. To have an easy labour

4. To get your body back quickly after giving birth

5. To have a healthy happy baby

Well here’s the truth – YOU WON’T GET ANY OF THESE THINGS FROM AEROBIC CLASSES! (and yes that includes body pump – anything that requires you to complete 3000 repetitions over 60 minutes is aerobic – not weights!)

Pregnancy fitness needs resistance training. Here’s why:

1. Lean muscle burns fat. You can only build lean muscle through resistance training. If you want to stay in shape and not hold onto an extra 10kgs of ugly wobbly fat through your pregnancy then you need the muscle machinery to burn it off!

2. Your pregnancy means that you produce a lot of the hormones relaxin and progesterone which relax the ligaments in your body, reducing stability in your joints and leaving you much more prone to injuries and common complaints like pregnancy back pain. Proper pregnancy exercise should focus on strength training in these areas to keep you walking tall and feeling light on your feet!

3. You need to be strong for labour and a proper pregnancy fitness plan should take this into account with specific exercises to target strengthening the labour muscles.

4. Resistance training increases your metabolism. This means you become much more efficient at using up the fuel from your food and you are less likely to struggle with pregnancy pounds and losing your baby fat after giving birth. (It also means your baby is less likely to be fat later on in life)

5. Research shows that resistance training in pregnancy subjects the baby to controlled amounts of stress. This conditions the baby to deal with the stress of labour much better and results in a quicker and easier transition to life outside the womb. Babies born to mothers who train regularly are also much more content, happier and will self-comfort more easily.

Still not convinced?

Consider this – A properly designed pregnancy fitness workout will take you half the time and get you twice the results!

Now do I have your attention?

You can select from various types of pregnancy fitness videos available in the market. These videos are specifically designed keeping pregnancy in mind. Some are based upon yoga and others on pilates.

It is advised that you consult with your healthcare professional before you start following any of the pregnancy fitness videos. Although exercising is advised by most of the people but it might create problem for a specific underlying medical condition. Before doing intense moves you should concentrate on gentle simple exercises to build up your body strength. You should not overstress yourself otherwise you might suffer from stomach pain, backache or feel dizzy.

Consider purchasing pregnancy fitness videos if you want to enhance your stamina and tone up your tummy muscles to make them ready for birth process. Exercise has many benefits. Some of them are reducing the chances of pelvic floor problems, improve your posture and overcome back pain.

You and your other pregnant friends can work together by following pregnancy fitness videos. It would help you to ease tension and you would feel better in your pregnancy. Pregnancy fitness videos
is also used by some of the antenatal exercise classes. It is better to go to these classes as you get professional supervision.

Woman experience various body changes and gain extra weight during pregnancy which results in back pain. Some woman even develop pubic symphesis and sciatica. For every symptom you can find the best pregnancy fitness videos for yourself. Such problems and its symptoms can be alleviated with specific pilates and yoga exercises.

You can refer to the antenatal posture exercises explained in pregnancy fitness videos that would help you to overcome another common problem of bad posture. It would teach you the way to balance that extra weight and would help you to stand in a good posture. A good posture would mean less back pain.

You should purchase aqua pregnancy fitness videos if you are interested in aqua aerobics. All the exercise programmes are explained in detail so that you are not dependent on antenatal aqua class. An excellent way to strengthen your muscles would be to do partaking in your aqua classes. So,if you enjoy swimming then you can get your muscles toned up for childbirth. Trained or midwives run these aqua aerobic classes.

Exercising helps to overcome chances of developing gestational diabetes and lessens the risk of miscarriage during your pregnancy. You would have good circulation and better blood pressure. It would also endeavor you with glowing adn radiant skin. There is no woman on this earth who would not like to have that glowing appearance on her skin.

You can select from various types of pregnancy fitness videos available in the market. These videos are specifically designed keeping pregnancy in mind. Some are based upon yoga and others on pilates.

It is advised that you consult with your healthcare professional before you start following any of the pregnancy fitness videos. Although exercising is advised by most of the people but it might create problem for a specific underlying medical condition. Before doing intense moves you should concentrate on gentle simple exercises to build up your body strength. You should not overstress yourself otherwise you might suffer from stomach pain, backache or feel dizzy.

Consider purchasing pregnancy fitness videos if you want to enhance your stamina and tone up your tummy muscles to make them ready for birth process. Exercise has many benefits. Some of them are reducing the chances of pelvic floor problems, improve your posture and overcome back pain.

You and your other pregnant friends can work together by following pregnancy fitness videos. It would help you to ease tension and you would feel better in your pregnancy. Pregnancy fitness videos
is also used by some of the antenatal exercise classes. It is better to go to these classes as you get professional supervision.

Woman experience various body changes and gain extra weight during pregnancy which results in back pain. Some woman even develop pubic symphesis and sciatica. For every symptom you can find the best pregnancy fitness videos for yourself. Such problems and its symptoms can be alleviated with specific pilates and yoga exercises.

You can refer to the antenatal posture exercises explained in pregnancy fitness videos that would help you to overcome another common problem of bad posture. It would teach you the way to balance that extra weight and would help you to stand in a good posture. A good posture would mean less back pain.

You should purchase aqua pregnancy fitness videos if you are interested in aqua aerobics. All the exercise programmes are explained in detail so that you are not dependent on antenatal aqua class. An excellent way to strengthen your muscles would be to do partaking in your aqua classes. So,if you enjoy swimming then you can get your muscles toned up for childbirth. Trained or midwives run these aqua aerobic classes.

Exercising helps to overcome chances of developing gestational diabetes and lessens the risk of miscarriage during your pregnancy. You would have good circulation and better blood pressure. It would also endeavor you with glowing adn radiant skin. There is no woman on this earth who would not like to have that glowing appearance on her skin.

Why are the pelvic floor muscles so important, and why should all women do regular exercises to maximise their fitness?

1. Pelvic floor fitness is the best way of beating stress incontinence.

One in three women who have ever had a baby experience stress incontinence at some point in their lives, when ordinary activities such as laughing, sneezing or jumping cause them to lose small amounts of urine. Sometimes the symptoms appear immediately after delivery, but for many women, years pass before they notice they have a problem.

Fortunately, it isn’t necessary to wear pads for ever. Over two-thirds of women who try pelvic floor exercises – and do them properly – are cured of their stress incontinence, without the need for drugs or surgery.

2. Pelvic floor fitness improves sexual response.

Pelvic muscles are directly responsible for the amount of sensation a woman feels during intercourse, and for the amount of grip felt by her partner.

Exercise improves muscle tone which means that the muscle is tighter, so is stretched more during intercourse. Strong, firm muscles have more nerve endings, and more nerve endings mean more sensations.

Rhythmic contractions of the these muscles contribute to arousal the ability to achieve orgasm. Many women report they are able to reach orgasm more easily, and that their orgasms are more powerful, after a pelvic exercise program.

3. Pelvic floor fitness contributes to an easier labour and better recovery after childbirth.

Over half of pregnant woman experience stress incontinence, with symptoms commonly persisting for a year after the birth. Even twelve months later, one woman in five still has symptoms that will worsen over the years.

Pelvic strengthening exercises, either before or during early pregnancy, can significantly reduce the risk of stress incontinence later. Research shows that the strength of these muscles at twenty weeks of pregnancy is an excellent indicator of the likelihood of stress incontinence later.

And the best news of all for pregnant women is that an exercise program during pregnancy has been shown to have a positive effect on labour.

4. Pelvic floor fitness is an excellent defence against urge incontinence, common amongst women in their later years.

Urge incontinence is the most common form of incontinence in women over 70, leading to major unwanted changes in lifestyle for many women, and even to nursing home admission.

Urge incontinence is a complex problem, with many contributing factors, but a strong muscles increase the chances of successful treatment if it does occur. So commitment to a program of effective pelvic floor exercises in earlier decades can be a woman’s best defence against incontinence in old age.

5. Pelvic floor fitness is a vital factor in total fitness.

The pelvic floor muscles are hidden from view and can be a significant weakness in an otherwise healthy toned body. Many women who pride themselves on high levels of aerobic fitness are shocked to find that this important area of their bodies can let them down in their middle years. Ironically female athletes need to pay particular attention to these muscles as their sporting activities place even more stress on the pelvic floor than day-to-day activities. Yet many fitness trainers neglect this area altogether.

Fortunately women can take control of this area of their body for themselves. Pelvic floor fitness needs personal commitment, and access to quality information. But, given these factors, most women can achieve it through a program of exercise, supported when necessary by the use of well-chosen exercise and strengthening products.

Depending on your pregnancy diet, the extra weight can range from slight to severe and even falling into obesity. The misconception of “eating for two” during pregnancy is a myth that still prevails today, unfortunately.

However, another modern myth is that you need to begin an exercising routine as soon as your baby is born. Gaining weight during your pregnancy was a long process that took about 40 weeks of eating for good or bad.

The same way, losing weight has to be a moderate process, which has to start from very basic exercising to a fitness routine that often your obstetrician, dietitian or health care provider can recommend, along with adjustments to your diet and dietary supplements.

Furthermore, it is not convenient to begin any weight loss program immediately after giving birth, whether a diet or exercising, because of the changes that your body will continue experiencing with breast-feeding and recovery of your own strength during the upcoming weeks.

Once again, it is your doctor who will determine when you can begin your fitness routine, but often you will be advised to start out slowly to avoid feeling exhausted. Your energy remains at the bottom line for the first weeks after childbirth, and walking a few minutes a day will be a good starting point at any stage.

After the sixth postpartum week, your will have to visit your doctor for a routinely check-up and the time in which you can resume most of your activities, including moderated exercising.

The American College of Obstetricians and Gynecologists suggest that women who were actively exercising before pregnancy can retake their routine as soon as they feel enough energy to do so.

Exercising is not bad, the problem is that women abuse it, or decide to stop eating to lose weight, without considering the hard work of their body during pregnancy and later getting ready for breast-feeding. For this reason, you need to continue eating well, without exaggerating food rations, too small or too large for your diet.

Start walking 5 minutes a day, and increase to 10, 15 and up to an hour, the time it takes to cover 3 to 3 and half miles. Walking increases your circulation and will help you to feel stronger for other exercises. Just remember warm up for a few minutes before exercising, and cool down after your activity to avoid painful leg cramps.

Tips To Stay Fit During Pregnancy

Staying fit during pregnancy is not difficult. With a little time, devotion and of course, knowledge, women can stay fit and carry the pregnancy in a healthy manner. Here are a few tips that will help you stay fit during pregnancy:

Take proper sleep and make a schedule for sleeping and waking up at the same time regularly.
Avoid sleeping on the back, as it reduces the blood circulation, thereby causing swelling in ankles and wrists.
Healthy and nutritious diet is very important. You should have at least three meals a day and the meals should comprise of the four main food groups for a balances diet.
Try to have fresh food instead of processed food, as processed foods contain many preservatives, which are not healthy for the baby.
In addition, try to cut down of caffeine by reducing the intake of tea and coffee.
In order to avoid constipation during pregnancy, include a considerable amount of fiber-rich food in your diet.
Daily exercise in fresh air and sunlight is very important for pregnant women, as sunlight is the main source of Vitamin D, which helps in the formation of healthy bones, and fresh air is good for your lungs.
Swimming is another good exercise that is recommended for pregnant women.

According to a professor of Reproductive Biology at Case Western Reserve University School of Medicine, in Cleveland, “Regular exercise reduces the incidence of common pregnancy ailments, such as lower-back pain, and improves your sense of well-being.”

However, before beginning any exercise program, you should consult your doctor and follow their advice and suggestions religiously to stay fit during pregnancy. If you have any health problems such as high blood pressure, then rigorous exercise regimen can prove to be harmful.

Immediately Stop Exercising And Consult Your Doctor If You Experience Any Of The Following:

Vaginal bleeding
Swelling
Headache
Abdominal or pubic pain
Uterine contractions
Nausea or vomiting