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The Pregnant Woman’s Guide to the Gym

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The Pregnant Woman’s Guide to the Gym

A an hour of cardio usually flies by for me at the gym, thanks to my secret motivational strategy: watching “Law & Order” reruns on the club’s TV. I hop on the elliptical machine as the opening credits roll, and before I know it, Sam Waterston is finishing his closing argument to the jury.

At least, that was the case before I got pregnant. In my first trimester, some days, to my amazement, I’d poop out 10 minutes into the show—before the detectives even identified the body.

“Many active women are surprised at how pregnancy affects their workouts,” says Renee M. Jeffreys, M.Sc., a prenatal-fitness consultant in Milford, Conn., and co-author of Fit to Deliver (Hartley & Marks). “But remember that these are normal, short-term changes.”

So should you dial down your cardio? Are certain machines off-limits? Can you still do Pilates? The answers depend largely on what your fitness level is, which trimester you’re in and how you’re feeling, Jeffreys says. But this much is certain: The gym is a great place to be pregnant. If one cardio machine or strength exercise isn’t comfortable, there’s always another one to try.

Getting yourself to the gym may take an extra dose of motivation, but the payoff is huge. Consistent exercise during pregnancy can minimize aches and constipation, help you sleep better, and lower your risk of gestational diabetes and depression. You may even end up having a shorter, less complicated labor. Developing good workout habits during pregnancy will help you get your body back faster after delivery too.

Though my first trimester was rough going, my second was a breeze, and my third wasn’t half bad, either. With my stamina back, I’d usually make it all the way through “Law & Order” at the gym—except, I’d spend the commercial breaks in the bathroom.

Whether you take classes, work out in the cardio room or lift weights, everything changes when you’re pregnant. Here’s how to adapt.

Class Action

If you have access to prenatal exercise classes, sign up. Not only are the workouts modified for pregnancy, but you also get to bond with your fellow moms-to-be over charming symptoms such as heartburn, swollen feet and hemorrhoids. You might even get labor tips.

If your favorite classes don’t come in the prenatal variety, it’s fine to keep going, as long as you pay attention to how your body feels, limit your intensity and stay within the normal range of motion. Just make sure the instructor knows you’re pregnant and is knowledgeable about modifications you can make, Jeffreys advises. If your instructor hasn’t worked with pregnant women, find one who has. Keep in mind that highly choreographed classes like Step aren’t the best choices for expectant women since they require quick direction changes and a heightened sense of balance. Hereare the most common classes you’ll find at the gym and what you need to know about benefitting from them whilepregnant.

Pilates Pilates helps maintain your abdominal muscle tone, which will support your growing belly, minimize back pain and give you more oomph for pushing during labor. But mat classes can be problematic after the first trimester because so much work is done lying on your back. Either opt out of these exercises or use an angled foam spine support (found in most Pilates studios but not many gyms); this will keep your head higher than your belly. You can still do the side-lying leg work, upper-body exercises and stretches.

Yoga Yoga not only strengthens your core and improves flexibility, but with its gentle movements and emphasis on breathing and meditation, it also fosters a sense of calm. In the second half of your pregnancy, avoid exaggerated twists and movements that tug on your belly, moves that require you to lie on your back or belly for prolonged periods, and inversions like headstands and shoulder stands.

Water aerobics Ah … relief. You can’t trip and fall; you won’t overheat; and for once you won’t feel like a big clod. No wonder water aerobics is a third-trimester favorite. Your joints will thank you! Wear aqua shoes so you don’t slip on the bottom of the pool.

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Swine flu vaccination effort starts Monday: CDC

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Swine flu vaccination effort starts Monday: CDC

Healthcare workers in Indiana and Tennessee will be among the first to get swine flu vaccines in the United States on Monday, the U.S. Centers for Disease Control and Prevention said.

Vaccination clinics are scheduled for Monday morning for staff at Le Bonheur Children’s Medical Center in Memphis, Tennessee and Wishard Health Services in Indianapolis, the CDC said.

Last week, the center said the first doses of H1N1 swine flu vaccine would arrive on Tuesday. The first vaccines to administered will be AstraZeneca unit MedImmune’s nasal spray.

The U.S. government has ordered about 250 million doses from five companies — Sanofi-Aventis SA, CSL Ltd MedImmune, Novartis AG and GlaxoSmithKline. MedImmune had especially good production of the H1N1 vaccine and has been the first to make doses available.

The vaccines will trickle in at a rate of about 20 million doses a week, and officials are unsure how many Americans will actually get them. The U.S. government is providing them for free,

but clinics and retailers may charge to administer them.

The picture is further complicated by seasonal flu vaccination, which started last month.

Pandemic H1N1 has been circulating since it was first identified in two U.S. children last March but it has picked up speed since schools returned from their summer break in August.

The CDC said it is not especially deadly, but it is affecting younger people than seasonal flu usually does and at a time of year when there is generally little or no influenza.

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Colon Cancer

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Colon Cancer

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The most deathly disease shared among men and women-Colon cancer. “We are what we eat.”:Dietitian. How to take care of your Colon health?

The colon is part of the body’s digestive system. The digestive system removes and processes nutrients (vitamins, minerals, carbohydrates, fats, proteins, and water) from foods and helps pass waste material out of the body. The digestive system is made up of the esophagus, stomach, and the small and large intestines. The first 6 feet of the large intestine are called the large bowel or colon. The last 6 inches are the rectum and the anal canal. The anal canal ends at the anus (the opening of the large intestine to the outside of the body).

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