Exercising During Pregnancy

According to the April 2007 edition of Strength and Conditioning Journal, "there are three primary concerns for exercising during pregnancy: trauma to the fetus, hyperthermia, and maintenance of normal blood flow to the uterus." The American College of Obstetrics and Gynecology has guidelines for women exercising during pregnancy. There is a difference between women who were on a regular exercise program before they became pregnant and those who begin an exercise program after pregnancy. It is generally accepted "that as long as the woman who has been on a regular exercise program has no complications she can continue her exercise program during her pregnancy. There may be some limitations and modifications as the pregnancy progresses. A woman initiating an exercise program during pregnancy is a bigger concern. A more conservative approach should be taken.   Improving posture, relieving lower back pain, and strengthening weight-bearing muscles are the primary goals. This will help with mobility as weight gain continues,  and eases labor.  Always talk to your doctor and a professional trainer before beginning a program during pregnancy. If you work with a trainer find out if they have ever worked with someone who is pregnant. Some exercises will need to be disconuted as the pregnancy moves along. Make sure your trainer knows what is safe and what isn't safe.  Exercise should be low to moderate intensities during the second and third trimesters. Finally, consult with your doctor before beginning an exercise program and throughout your pregnancy.

Fat Burning Zone

Let's face it. Most of us do cardio to burn fat and look better. The tricky part is figuring out how much you have to raise your heart rate through intensity of exercise to get in your target heart zone. An easy formula is take the number 220 minus your age. You then take that number and multiply it by .60 and .70 because your body burns fat most efficiently when we exercise between 60 and 70 percent of our maximum heart rate capacity. Here is an example: I am 48 so 220-48 =172.  172x.6=103 and 172x.7=120. So my target heart rate is between 103-120 if I am trying to burn fat most efficiently.



References
Texas Tech University Health/PE/Recreation Department

Ice or Heat with Injuries?

I’ve been working in gyms since 1986 and one of the most common questions I get asked is “do I use ice or heat after an injury?” Ice should be applied as soon as possible after an acute injury such as an ankle sprain or any type of injury where swelling occurs. Ice should be applied in 10 to 15 minute increments and can be reapplied when the skin temperature returns to normal. Using an ice application will decrease swelling around the injured area and it will help to decrease pain. Never apply ice to bare skin, always use a thin towel or an ice pack. For those of you suffering from chronic pain caused by overuse it is best to apply the ice to the injured area after the activity to control swelling. Never apply ice before exercise with a chronic injury.

Heat can be used before exercise on chronic injuries to help loosen up the tissue and promote blood flow to the area. It is best to use moist heat such as a moist towel under a heating pad or warm water in a tub or shower. Heat should never be used after exercise or after an acute injury.

It is also very important to remember to never use heat or ice for long periods of time and do not go to sleep with ice or heat applied.

References
About.com
Johnathon Cluett MD