Train While Pregnant? Absolutely — Here’s How

Exercising during pregnancy has been shown to reduce aches and pains, and increase mental well-being.

It’s incredibly beneficial for you and your baby.

Studies have shown that mild to moderate exercise helps you to sleep better, reduces excessive weight gain, and reduces depression. It can even prepare your body for labour – and make that labour shorter! 

The American College of Obstetricians and Gynaecologists suggests 150 minutes of moderate-intensity aerobic activity per week, or 30 minute workouts 5 days a week.

Important note: Consult your doctor before beginning any exercise program, including this one. 

Exercise is probably the last thing on your mind when you’re pregnant, it’s worth considering the benefits and checking out these best body weight exercises.

Exercises at Home

Don’t worry if you don’t have access to a gym. There are plenty of pregnancy-friendly exercises you can do at home.

“Perform each exercise for 1 minute, completing 3 sets for a full 15 minute workout. You can then pair this with a 15 minute walk, or continue onto more intense exercises,” suggests Ann Wilcox, a health blogger at Writinity and Researchpapersuk.

  1. Standing Leg Swing: standing with your feet a hip-width apart, shift your weight onto one leg and swing your other leg up so that it is parallel to the ground (or as close as possible!). You can use a wall or chair for support if need be. Repeat on the opposite leg. This exercise is great for opening your hips and increasing flexibility.
  2. Hip stretch: lying on your back (during the first 4 months of your pregnancy) or standing against a wall for balance (if you are far into your pregnancy), bend one knee and cross your left ankle over your right thigh, just above the bent right knee. Thread your left arm through the space in-between your legs and interlace your fingers. Pull gently on your right leg, bringing it closer to your chest, and keep your feet flexed. Repeat on other leg.
  3. Child’s pose: another great hip opener, kneel on all fours and open your hips to fit your belly. Sit back so that your butt is touching your heels, and extend your arms out to the ground in front of you. Rest your shoulders and forehead on the floor.

Intense Body Weight Exercises

  1. Squat: this is great for your whole body, including your glutes and core. Standing with your feet a hip-width apart, keep your back straight and bend your knees to lower into a squat. “Your arms should move with you, remaining at the front of your body as a balance, and your shoulders and upper body should be straight. You can make this more difficult by raising a leg as you lower into a squat, to perform squat to leg lift exercise” says Cyndi Dennis, a fitness blogger at Draft Beyond and Last minute writing
  2. Push up: start in a high plank with your hands under your shoulders, and your feet a hip-width apart. Drop your chest until it’s in line with your elbows, and then press away from the floor to regain a plank. To make easier, you can drop your knees.
  3. Cross-back lunge: standing with – yep, you guessed it – your feet a hip-width apart, slide your left leg diagonally backwards into a lunge position. Press down into your left heel and lift back up into a starting position. Let your arms swing naturally. This is a great exercise for your core, and legs!

Harry Conley is an editor at  LuckyAssignments.com andGumEssays.com, where he works to develop training and workflow management, in order to provide writers with supplemental or support instruction.

The Secret to Rapid Regeneration

What if I told you that blood circulation is directly responsible for how quickly we’re able to heal surface wounds? What if I told you that our muscles aren’t able to heal and repair without oxygen being properly transported through our circulatory system? Everyone knows that circulation is important, but not everyone knows exactly why.

I’m going to outline the vital importance of the circulatory system in this article, and then I’ll tell you how to improve your circulation.

You can strengthen your circulatory system to improve your health and recovery speed by adapting several specific lifestyle techniques and by including certain foods and vitamins in your diet,

How Circulation Affects Recovery

The circulatory system is the biggest system in the body and it affects every other system and part of our body. It’s vital that we take care of it if we want to be able to live a healthy life and recover quickly from injuries or setbacks.

But how exactly does the circulatory system impact our recovery ability?

The healing of wounds and injuries typically requires two basic things that the circulation system can provide – blood and oxygen.

There’s a certain process that goes on during the recovery process from injuries and wounds. First off, blood tends to clot. Many people know that blood clotting can be a dangerous thing, but this is only true when the blood clots while it’s still in your arteries. Blood clots naturally to restrict the flow of blood to an injury.

Once the affected area has been sealed off, the nearby blood vessels expand to deliver nutrients and oxygen to help speed up the recovery process. A white blood cell will ‘take charge’ of the wound and fight infection and oversee the recovery.

Next, the tissues rebuild and remodel themselves through the use of various proteins such as collagen, all of which rely on your circulatory system to help transport them.

If the nutrients of blood cells aren’t able to get to the place that they’re needed, the process will become interrupted and you won’t be able to heal properly.

These wounds are more common in people who have diseases that affect the flow of blood throughout the body – such as those with diabetes, high blood pressure, severely overweight people and those with cardiac problems. These wounds become known as ‘chronic wounds,’ or injuries that simply won’t heal.

Fortunately, it’s possible to enhance your circulation if you’re worried that you might not be functioning at the highest level. These are some of the best tips for doing so.

These tips will help improve circulation and enhance your recovery from strenuous exercise.

Stay Active

There’s a reason so many medical professionals recommend exercise as one of the best cures for pretty much everything aside from a debilitating condition.

Regular exercise really helps to promote blood circulation.

When you exercise, especially when you do high-intensity aerobic exercise , your heart has to work harder to pump blood throughout your body to make sure that your muscles are getting the oxygen that they need to function.

Doing this makes it easier for your blood vessels to dilate, and with regular exercise, you will begin to open them up more permanently and enhance the transportation of necessary nutrients around the body.

Stay Hydrated

Dehydration makes it harder for your body to move blood. Because your body is largely made up of water, if you don’t have enough in your body, fluids will start to thicken and become harder to transport – this will prevent the body from recovering at an optimal rate.

Dehydration leads to something called “bad oxygen perfusion”. This means that your blood can’t gather together enough oxygen to transport necessary nutrients to wounds. This is a huge contributor to the development of chronic wounds.

Pay Attention to Your Diet

There are quite a few things that you should incorporate into your diet if you want to have the best possible circulation.

A few of these are foods that you can easily get at the supermarket, and a few of them are supplements that will contribute to improved circulation in a number of ways. Before taking any supplements, you should double-check with your doctor to make sure that there aren’t any contraindications.

Supplements:

  • L-arginine is an amino acid that promotes the production of nitric oxide, which     is a compound that your body naturally produces on its own. Nitric oxide is one of the most potent natural vasodilators (a substance that promotes the dilation, or widening, of blood vessels) and enhancing its production can be a lifesaver for people with poor     circulation. It can also help men who are suffering with symptoms of ED. You can find it at many pharmacies and health food stores.
  • Ginkgo biloba, a tincture or ground herb made from the ginkgo tree, is usually used as a brain-boosting nootropic. This is because it enhances blood flow to such a significant degree that people notice cognitive improvement from the improved flow of oxygen and nutrients to the brain.

Foods:

  • Ginger and garlic are both natural blood thinners that help to contribute to a healthy immune system and promote fluid blood circulation. They can be easily added to daily meals.
  • Blackberries help to promote the formation of new blood cells, which are necessary for carrying oxygen throughout your body. Eating these a few times a week can improve your circulation significantly.
  • Cayenne pepper, or any other hot chili pepper, can improve circulation. This is due to the action of capsaicin, the compound that makes these foods spicy. If you’ve ever noticed that someone gets flushed after eating something that’s a bit too spicy, this is because the blood vessels are opening to such a degree that it begins to show in the skin.
  • Fish and avocados, or anything else containing omega-3 fats, also help to expand your capillaries and promote positive circulation. It’s important to get omega-3 fats several times a week.

In conclusion

Blood circulation is vital for your recovery from exercise and for your overall health., Try these natural methods to improve your circulation, speed your recovery time from exercise, and aid wound healing.

 

Bodyweight Kettlebell FUSION Workout For Faster Fat Burning

If you could fold a home gym up and keep it in the corner of your closet… would that be cool?

Of course it would!  🙂

And in a way that’s what you get with a kettlebell.

It’s one of the most versatile home training tools if you are limited for space.

And when combined with bodyweight exercise you get a fun, fast paced, fat-burning workout you can do anytime, anywhere.

Recently my family and I spent the week at a cottage near Mont Tremblant, Quebec.

I arranged for my buddy and kettlebell expert Chris Lopez to bring a KB. And I brought a TRX and a jump rope.

Then together we came up with a workout each day that combined the tools we had with some bodyweight exercises. It was fun crafting the workouts on the spot… and it provided a great way to keep our workouts on track even though we were miles from the nearest gym.

Here’s what we came up with on the first day…

Continue reading “Bodyweight Kettlebell FUSION Workout For Faster Fat Burning”

Get Bulletproof Buns in Just 3 Moves

Who doesn’t love a firm butt?

What’s the one common physical feature that stands out when you look at a dancer, a gymnast or someone who practices Pilates?

A firm, attractive butt. But it’s not just firm, it’s also lifted.

“High & Tight” — that’s my motto in the Pilates studio. In fact, I say it so often my clients chipped in and had a tank top made for me!

Continue reading “Get Bulletproof Buns in Just 3 Moves”

Wrist Mobility — Resistance Band Wrist Fix For Better Bodyweight Training Results

Obviously, I think bodyweight exercise is pretty cool.

You can get a 100% badass workout anywhere, anytime without any fancy equipment.

Continue reading “Wrist Mobility — Resistance Band Wrist Fix For Better Bodyweight Training Results”

The ONE Hormone that Unlocks Stubborn Female Fat [NOT The One You Think]

If you’re a woman who’s struggled with fat loss—trying every diet and exercise program you can get your hands on and failing—then what you are about to read could finally unlock your trapped fat cells. Continue reading “The ONE Hormone that Unlocks Stubborn Female Fat [NOT The One You Think]”

3 Minute Belly Tightening Pilates

One of the unique methods used in everyday training to cinch in the waistline is Bodyweight Pilates.  Just flip through any fitness or trendy health magazine and you’ll notice Pilates moves are all over, and credited as today’s top celebrities favorite weekly fitness routine.

You’re probably wondering what makes these bodyweight Pilates exercises so different than a normal sit up? Continue reading “3 Minute Belly Tightening Pilates”