Fitness4Baby’s Guide to Weight Loss after Pregnancy & Healthy Weight Gain during Pregnancy

Pregnancy is a time for major changes in body weight and weight distribution. To ensure a healthy pregnancy and speedy recovery after delivery, sound scientific principles should be learned and practiced. We will be discussing topics which have a direct influence on weight gain during pregnancy and weight loss after pregnancy.

Caloric Intake

When you sit down for lunch at your favorite dive, you are about to ingest calories. Every bit of food you eat has a specific amount of calories. So if you add up all the food and drink calories you have eaten throughout the day, this would equal your caloric intake for that day. If you then add all your days, you would get your caloric intake for that week, and so on and so forth.

Caloric Expenditure

At all times during the day and night you body is using calories. Sometimes you use more, sometimes you use less. Your caloric expenditure throughout the day is recorded every second of the 24 hour period. We will discuss factors influencing caloric expenditure as it relates to pregnancy and fitness.

Metabolism

Your metabolism is influenced by your physiological and mental state, lifestyle choices and environment. Pregnancy changes your physiology immediately thereby altering your metabolism. So does this mean? We will discuss topics so you can have a clear understanding metabolism and its impact on a healthy pregnancy.

Weight Distribution

We don’t need to point out the obvious here. The way your body reacts to drastic changes in body weight distribution will affect every part of your life. Daily activities become a little more challenging, walking from here to there feels a little different and aches and pains come out of know where. We will discuss what is going to happen and how to prepare for it in relation to your pregnancy fitness and health.

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Physical performance and maternal fitness are improved through exercise during pregnancy.

For those performance junkies out there looking to get a leg up on the competition, here is a bone for you.

The research has shown women who continue a regular exercise program and resume it postpartum experience a 10 percent increase in maximal aerobic capacity. This is due to the additive effects of pregnancy and exercise. Please be aware that women who stop their exercise program early will not achieve the same effect.

Now, this does not mean you should train like a champion all throughout. Remember listening to your body and exercise in a moderate RPE level of intensity. You will have good days and not so good days so your intensity levels will change accordingly.

It's amazing to think improvements can be made through intelligent, safe exercise during pregnancy. Fitness4Baby is very excited to bring you the latest and greatest information on pregnancy & exercise.

The information about maximal aerobic capacity was referenced from: "Exercising Through Your Pregnancy," Clapp III, James F, 2002. Addicus Books Inc.

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The Interactive Effects of Exercise During Pregnancy.

Fitness professionals are taught early on about the physiological benefits of exercise. Such things as increased blood volume, increase skin blood flow, increased cardiac output, increased size and strength of the heart muscle contraction and increased delivery of oxygen to the tissues. These are just a few of the many benefits your body receives from exercise.

Imagine if the physiological changes during pregnancy such as increased blood volume and increased blood flow to the tissue could be improved upon further through exercise. The answer is YES!

These responses become additive when exercise is maintained throughout pregnancy. An increase in blood volume and flow means more oxygen and nutrients are delivered to you and your baby. Greater flow to your tissue, such as your skin, will help regulate body temperature. These are just a few examples.

In fact the circulatory status of a pregnant women is very similar to that of a training non-pregnant women during exercise. You are getting more bang for your buck when exercising during pregnancy because the physiological changes are additive.

We will break down each component further in future posting for those thirsting for physiological detail. For now know that pregnancy and exercise throughout the process is magic. The adaptations your body goes through will have made you stronger and more efficient than ever before. You will now have the energy to tackle your added responsibilities and enjoy them every step of the way.

To sum up our discussion:

• The benefits of exercise are numerous
• Certain physiological adaptations during pregnancy mimic those of women who exercise
• The combined benefits are additive when exercise is continued throughout pregnancy
• You and your baby will benefit!

Just a quick side note on the headline yesterday saying "Children's IQ Can Be Affected By Mother's Exposure To Urban Air Pollutants, Study Suggests," Science Daily July 20, 2009.

We know there are a lot of social and environmental factors out there which have a negative effect on the health of our children. With this in mind, it is the responsibility of the mother to ensure a high quality of health and fitness so such effects can be minimized.

Best of luck from your friends at Fitness4Baby.

Our information is referenced from: "Exercising Through Your Pregnancy," Clapp III, James F, 2002. Addicus Books Inc.

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Safe exercise during pregnancy. A word about Yoga.

Our friends at Power Princess a fitness blog for women have some advice about Yoga during pregnancy. Of course every women is different and deferring to the advice of professional yoga instructors is always advised, addition information to incorporate into your exercise routine in pregnancy can't hurt.

We will let the Power Princess take it from here. They are friends and a trusted source for information.

"Yoga & Pregnancy...Certain Positions You May Want To Avoid"

For more information on fitness during pregnancy from Power Princess click HERE.

Fitness4Baby believes all women deserve to be fit and strong throughout their pregnancy. We will continue to bring information to you on exercises for pregnant women, postnatal fitness and other related healthy pregnancy topics.

Remember the ball is in your court.

Its time to get fit for you and your baby!

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Now Using Twitterfeed to Update Twitter from Blog!

What a great tool. 2 birds. 1 stone.

https://twitterfeed.com

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The relationship between exercise in pregnancy and joint stability.

Why should you be more careful when exercising during pregnancy? We will answer this question in relation to the structures which support your joints.

Among the multitude of hormonal changes your body will go through. Some good, some not so good. The hormone Relaxin, relaxes and softens the cartilage and ligaments that support your joints to prepare your body for delivery. This is a good thing. However, during exercise your muscles and joints are stressed and challenged and there in lies the risk.

Now, before you use joint laxity as your reason for not exercising, among the dozen other excuses you may have, know that your muscles and joints are always being challenged. Walking up or down your stairs, lifting your bag out of the car, sitting at your desk or stepping into the shower. All those activities stress your muscles and joints and have potential risks associated with them.

Exercising in a gym setting or with a pre/post natal fitness professional many times is safer than everyday life activities. A controlled setting which increases muscular strength, improves balance and addresses postural changes will help stabilize all the joints in your body.

So, long story short:

• Yes, your joints become more unstable during pregnancy
• Yes, there is an increase risk of injury due to this
• No, you cannot use joint laxity as an excuse not to exercise
  
• Yes, pregnant weight training will strengthen muscles to support joints
• Yes, accidents do happen but exercising in a controlled environment is very safe

We hope you have found this information helpful and if you have any questions or comments about this topic, please do so or contact us directly.

Fitness4Baby is here for you!

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Why is lunch meat potentially harmful in a pregnant diet?

Considering the vast amounts of information regarding pregnancy and nutrition and our short attention span, let's consider the lunch meat issue.

If you are still eating bologna sandwiches and have been since you were a little squirt, don't panic, this is just a word of caution.

Certain foods are linked to the bacteria listeria, "that may increase the risk of miscarriage, premature birth, stillbirth, or fetal illness" says Berstien in the article entitled Separating Pregnancy Myths and Facts. Overwhelmed by conflicting information on keeping your unborn baby healthy? Experts set the record straight. By Colette Bouchez. WebMD Feature.
Reviewed by Louise Chang, MD. To view the entire article Click Here.

According to the FDA, foods more likely to contain listeria include:

• Unpasteurized milk and soft cheeses such as feta, Brie, Camembert, Roquefort, queso blanco, and Panela, unless the label says "made with pasteurized milk"

• Refrigerated meat spreads or pates

• Refrigerated smoked seafood (unless it is cooked in a casserole or other dish)

• Hot dogs and deli meats, unless they are heated until steaming

Always , if you have more specific questions concerning your pregnant diet, please consult a Registered Dietitian. The Fitness4Baby scope of expertise is fitness, not nutrition. We also rely on the nutrition experts for our information.

Fitness4Baby will continue to post information from the leading healthy pregnancy experts. Please feel free to contact us if you are having trouble finding answers to your own burning questions.

We are here for you!

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Fitness4Baby Guidelines for Exercise during Pregnancy

These guidelines should be applied to exercise during pregnancy at all times.

1. The health and safety of the baby and mother are the primary focus.
2. The primary care physician consent must be given.
3. Exercises in the supine position for long periods of time will be avoided after the first trimester.
4. Vigorous exercise and motionless standing should be avoided throughout.
5. The physical state of the mother will be continually monitored during the exercise session. Symptoms such as dizziness, nausea, lightheaded, fatigue will govern the tone of the session.
6. Exercise to exhaustion is not permitted.
7. Exercises which increase the risk of abdominal trauma will be avoided.
8. Exercises done on unstable surfaces will be avoided due to the high risk nature.
9. Breathing will continue through all exercises.
10. Consuming an adequate balanced meal about an hour before the session is recommended due to the increased production of insulin and increased potential of hypoglycemic condition.
11. Exercise intensity will be monitored through Rating of Perceived Exertion (RPE). A RPE range of 4 to 8 will ensure a safe moderate level if intensity. Of course the current condition of the mother will dictate intensity.
12. Comfortable and/or loose fitting clothing should be worn.
13. Regulation of heat is of critical importance. Proper cool down periods will be given to keep core temperature under control.
14. Kegel and transverse abdominal exercises will be emphasized.
15. Corrective postural exercises and stretches will be done due to the changes in the body.
16. Drinking water throughout workout and after will be encouraged. Estimated 2.3 to 3 liters of fluid a day. That is 10 to 13 cups.

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