Your expecting - Why exercising during pregnancy is a good thing
If you're exhausted and suffering from morning sickness, exercise is probably the last thing on your mind. But you may be surprised to learn that exercising can help to make you feel more energized. If you're used to keeping fit, you may adapt to pregnancy more easily than if you were out of shape.
· Help you to carry the weight you gain during pregnancy.
· Prepare you for the physical demands of labor and birth.
· Make getting back into shape after your baby is born easier.
If you want to start a new exercise in pregnancy, make sure you follow safety guidelines and talk to your midwife or GP first. If you exercised regularly before you were pregnant, it's safe to continue most activities. If you didn't, opt for gentle exercise that's designed for pregnancy, such as an aquanatal class, pregnancy yoga or Pilates.
How will exercise help you?
It gives you an energy boost
Pregnancy can rob you of energy, especially in the first and last trimesters. Taking regular exercise, such as brisk walking, strengthens your heart and lungs, and can make you feel less tired. With muscles that are strong and toned, you’ll need less effort to do most things, whether you’re at home or at work.
The better shape you’re in, the stronger you’ll be to cope with labor and pain. Giving birth requires energy and stamina, so staying active during pregnancy is good preparation for the hard work that lies ahead. Keeping up a regular routine of aerobic exercise, such as walking, swimming or low-impact aerobics, may even help shorten your labor and help the birth to go smoothly.
Exercise stretches and strengthens your muscles, which can help your body to cope better with pregnancy niggles:
· Stretches may ease back pain.
· Walking improves your circulation, easing the discomfort of varicose veins.
· Swimming strengthens your tummy muscles and supports the weight of your growing bump.
It makes you less likely to get some pregnancy complications
Exercising during pregnancy may help to reduce your risk of getting pre-eclampsia, if you are thought to be at risk of developing the condition. If you develop diabetes during pregnancy (gestational diabetes), exercise can help you to manage your blood sugar levels, when combined with a healthy diet. You don’t have to do a specific type of exercise to be able to benefit, just make it regular.
It fends off the pregnancy blues
Exercising can improve your mood, give you a sense of wellbeing, and help to reduce feelings of anxiety and depression. Try an exercise that's designed for mums-to-be, such as aquanatal class, pregnancy yoga or Pilates. You'll be able to meet other mums-to-be, while getting exercise. If you can't get to a class, then going for regular walks will still help to improve your mood.
It helps you to sleep better
When you’re pregnant, finding a comfortable position to sleep in at night can be a real challenge. Exercise will help you work off any excess energy, and may improve your sleep patterns, giving you more restful sleep.
Being active on a regular basis can help you to maintain a healthy weight in pregnancy, which may help you to feel better about your changing body.
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I had my first workout in the gym today since my little boy was born. Doctors and midwife advised to wait 6 weeks before working out because I had a C-section and your body needs to recover from major surgery.I have to say, my first day back in the gym kicked my butt! Let me first say that I really like working out, but after having a baby it is a really big internal struggle to get back in the gym. Your body no longer resembles the post pregnancy body you had and won't until you get back into a routine..
You have a lot of factors working against you:
-You are sleep deprived from getting up every 2-3 hours with the baby.
I wanted to share this experience from my first day back with you guys to let you know that we all struggle with starting back to an exercise regime. Everybody has their reasons for stopping exercising ,or maybe you have never had a set exercise regime and now you have had a baby you want your pre pregnancy body back. Make the decision and commitment to yourself to get active again. If not for yourself do it for your baby as your happy endorphins will pass on to your baby. There are plenty of options available like mobile personal training,gyms with crèches,24/7 gyms,private personal training studios ,mums and bubs groups etc so get active today!!!
If you want help to kick start your journey get in touch as I would love to help!
#pregnancy#pre-pregnancybody#exercise #fitness #getmybodyback #workout #results #sweat #fithealthyyou #personaltrainer #brisbanepersonaltrainers #weights #strength #noteasy
Cardio Vs Strength Training
What did you do to work out today? Did you run three miles? Strength train? Bulk up in the gym? Or you might have to think, “I lifted my stapler ten times. That counts right?” Just like diets there are trends when it comes to fitness. In the past, people went to the gym and tended to primarily focus on cardiovascular exercise such as running, cycling, and aerobics. But lately the world of exercise has moved towards more of a strength training direction such as weight lifting, yoga and calisthenics, and while both styles of exercise have amazing results and benefits, which is better for weight loss?
Cardio – What does it mean?
Cardio exercise is any exercise that raises your heart rate. A cardio workout is a fast moving workout that uses large muscle movement over a sustained period of time. The number one benefit of aerobic exercise is to change your cardiovascular fitness level. Regular aerobic exercise causes your lungs to process more oxygen with less effort, increasing healthy heart activity, energy levels and endurance. Some of the benefits of cardiovascular exercise regiments are weight loss, improved mental health, improved immune systems, increased stamina and chance of disease reduction.
How can strength training benefit you?
Strength training is the process of building and maintaining muscles in the body by using progressively heavier weights or resistance. It is also called resistance training, weight lifting, toning, and bodybuilding. Strength training is very important for maintaining muscle mass throughout your lifetime. Muscle is metabolically active, which means it does the work of creating energy for your body by burning the calories you eat from food. When you maintain and build muscle, you are letting your body do some of the hard work of maintaining your weight.
Strength training provides many benefits and should not be overlooked as part of your exercise program:
· Strength training increases the size and strength of muscles. The more muscle you have, the more calories you burn at rest. So, strength training is an important part of weight maintenance and weight loss.
· Strength training helps strengthen tendons, ligaments, and bones. This helps prevent injury during activities of daily living or physical activities.
· As we get older, muscle size and strength decline. But strength training exercises can rebuild and preserve muscles.
· Strength training also helps improves balance.
· Strength training can have a positive impact on your appearance.
Now, which one is better?
The best way to lose weight and transform your body is a combination of both cardio and strength training. Many circuit style training regiments allowing for both heart elevation and a combination of muscle groups to be worked out. When planning a workout routine think about your goals and your body. If you are new to working out and your goal is weight loss than a heavy cardio workout with a few days of yoga and strength training might be the best route but if your goal is to just tone or build muscle than you want a routine more centered on lifting with just one or two days of cardio to keep up endurance. No matter what your workout routine it is essential to stay hydrated, and give yourself a break one or two days a week. It is important that even on off-days from working out to stretch, stay hydrated and allow muscle recovery.
Want help varying your workouts to ensure you get the results you want? Then get in contact with Fit Healthy You Fitness today on 0406886228 or email email@example.com to find out how we can help.
Kettle Bells - Blast Fat & Build Strength
Time has come to return to the intuitive impulse which has been kept secluded for years. Now, it’s time to work out like a man. You don’t need to get a membership in a gym or fork out $1000s to get an expensive equipment. Just two kettlebells are all that you simply need. Prepare to get surprised with boosted muscular endurance, less fat, and balanced size and resilience.
What are they?
What is this kettlebell anyway? Think of a black bowling ball with a handgrip on it. It’s simply a giant lump of iron coming in numerous weights: 8lbs, 12lbs, 18lbs, 26lbs, 35lbs, 44lbs, 53lbs, 70lbs, 80lbs, 88lbs, 97lbs and even the largest one 105lbs. The unique technique of kettlebell that derives from the ballistic workout are swings, snatches, cleans, and jerks. Kettlebell exercise when done on a routine basis with an appropriate nutrition plan can provide you with improbable muscular endurance and any excess fat that you simple hate will melt off rapidly.
Should you use them in your training?
It’s the shape of the kettlebell that that imparts the unique forms of exercise. The offbeat center of gravity drives you more to stabilize and create distinctive movement with the bell. The shape also allows you to work out with extensive comfort that is not possible with other equipment. Unlike barbell, it’s simply easier to rack kettlebell cleans on the shoulders and wrists, to clamp for front squats and to pick up one-arm snatches.
Great strength and weight-loss tools
What does kettlebell have to do with strength and endurance? It’s one of the most powerful tool that guides you to more stimulating works to get boosted muscle strength, faster speed building and improbable endurance at the same time. Kettlebell fits properly within your alternate training style and through consistent work out it burns all of your excessive fats to provide you a robust physique with sturdy muscle and strength.
Benefit of using Kettlebells
There must have been a question why you should train with this particular tool and what benefits the actually imply. Listed here are some of the reasons and benefits denoting why you need to train with kettlebells.
1. Kettlebells make for several influential strength and training combos along with pre-exhaustion style exercise that are designed for increased strength, better endurance or more powerful grappling and striking.
2. Tremendous stimulation of abdominal contraction is possible when you are forced to have explosive movements while training with kettlebells. This implies you’re always working on your abs.
3. The kettlebell perfectly balances between the extreme contraction that you can have with advanced strength work and crucial relaxation that you can have with advanced endurance work.
4. Many kettlebell exercises incorporates ballistic movements that takes your conditioning to a very high level. These are very practical in their application.
5. The functioning techniques of kettlebells are exceptional and as a part of this they offer many physical attributes.
6. The use of kettlebells is the ultimate solution for those who don’t have time or space to budget for a real fitness schedule.
7. Kettlebells are addictive and funny little toy that can give you the best gift you would ever think of.
Now you get it! If you haven’t tried kettlebells yet, you might be depriving yourself of the key components that can take you to the whole new level.
Fit Healthy You Fitness use Kettle bells as part of their Fitness programs to help with rapid weight loss transformations and strength and Conditioning so athletes stay ahead of the competition. If you want to learn how to use a kettle bell correctly please get in contact 0406886228 or email firstname.lastname@example.org
A great article that will be of interest to anyone wondering the benefits of Kettlebells, muscles used during kettle bell training found on urban massage.
Should you train with kettle bells ??
I think you should definitely include them in your fitness regime if you have any questions or doubts, this article will provide all the answers to get you swinging those bells.
Have a read :
Kettlebells offer training using dynamic moves targeting strength, balance, agility and cardio endurance. It is possible to work virtually your entire body with just a small group of kettlebell exercises. Results can be extraordinary and the technique is popular. Kettlebells can be used by men and women, to help you achieve your fitness goals, transform your body and provide a challenging and fun workout!
Because we typically sit so much these days, our core muscles become weak and our ‘posterior chain’ (back of the body) tight and stressed. Kettlebells address this imbalance. A dynamic workout is also a motivational way to work stress out of the body.
Benefits of Exercising with Kettlebells
1. Fat Loss and Toning: Kettlebells are awesome for fat loss and muscle toning due to the intense workout, keeping your metabolic rate raised after you finish your session – meaning more calories also burned at rest.
2. Functional Fitness: Kettlebells work the body through functional training, using movements our bodies were designed to do in real life: bending, squatting, twisting, swinging, pressing, pulling, pushing.
3. Increased Strength and Power: Kettlebell movements are ‘ballistic’, a form of strength training applying force, using fast twitch muscle fibres, where we lift, accelerate, and then release weight, rather than slowly lowering it. Ballistic training requires muscles to contract quickly and forcefully to develop muscular strength and power.
4. Condition, Stamina, Endurance: Kettlebell training can increase your condition, stamina and endurance enabling you to work out longer and harder, with less fatigue.
5. Core Strength and Stability: Kettlebell training encourages core stability, improving posture by working postural muscles in a functional way, helping reduce lower back problems, as core muscles strengthen and stabilise the spine. Weak and unbalanced core muscles are linked to low back pain as they are unable to help maintain appropriate posture and reduce strain on the lower spine.
6. Strong Posterior Chain: Muscles down the back of the body: back muscles, glutes, hamstrings and posterior calves play a key role in many lifts, promoting astronger posterior chain.
7. Fun! The gym can become monotonous and boring – kettlebells workouts are dynamic, varied and fun.
Examples of Kettlebell Exercises
1. Swing: Embodies speed, power, strength, and endurance.Swings can be one or two-handed, powerfully working core, back and shoulders, arms, glutes, hamstrings, quadriceps and driving through the hips as the ball is raised to chest level.
2. One-Arm Clean: Builds strength and endurance, involving both a swing and lift component. The upper body gets a workout as the kettlebell is lifted up against your upper arm.
3. One-Arm Snatch: Builds explosive strength, power and endurance. Similar in form to Swing, Kettlebell Snatch differs in the end point, where the kettlebell is punched overhead, making core muscles work hard to keep your body stable through the punch.
4. Deadlift / Stiff Leg Deadlift: Help tone and strengthen hamstrings, core, lower back and glutes.
5. Windmill: Involves twisting to touch your opposite foot, placing emphasis on abdominals (particularly obliques) and building a strong back, arms and shoulders – with the bonus of working on balance and stability.
6. Lunge: By extending a leg and lowering the body’s centre of gravity, resistance is displaced onto the leg muscle areas to firm the lower body.
7. Squats: Works quadriceps, gluteals and hamstrings.
Muscles Used in Kettlebell Training
Hamstrings: The hamstrings get called into play when your knees go from a straight to bent position. Any squatting exercise will recruit the hamstrings. They are also contracted for stabilisation with exercises like one/two arm swings, single or double snatch, and clean and press.
Quadriceps: The quads primarily extend the knee. One of the quads (rectus femoris) also crosses the hip joint and is a hip flexor. Any type of squat with kettlebells activates your quads.
Back Muscles: Classic kettlebell movements like snatch, clean and swing involve heaving the kettlebell from the ground up into the air, so your back muscles are involved. Latissimus dorsi, rhomboids and erector spinae get recruited with any exercise that involves a pulling (“rowing”) motion toward your body.
Shoulders: Overhand grip for swinging kettlebell exercises works shoulders and arms. Gripping the kettlebell tones forearms. Overhead clean and press, or even basic snatch, works shoulders: levator scapula, trapezius, deltoids and rotator cuff. Shoulder muscles are stabilisers with all kettlebell exercises and any exercise involving an overhead movement.
Gluteals: The gluteals are located in the buttock region. Different fibres of these muscles flex, extend, abduct or externally rotate the hip, so your glutes get recruited when your thighs go from a close body position to a straight leg position, or vice versa. These muscles are also recruited for stability when doing swings and deadlifts.
Core : The “core” muscles stabilise the spine and pelvis, and some run the entire length of the torso. When you lift, swing or even hold the bell, you contract your abs to maintain postural alignment and stability, and create a solid base of support, allowing you to generate powerful movements of the extremities whilst protecting the back. Rectus abdominis (“six pack”), obliques, transverse abs and erector spinae are all core muscles.
Referenced from pure urban massage
Fit Healthy You
Melissa Mc Inerney
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Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.