I am starting a series of blogs on the following topics for the pregnant mom

My Pregnancy body (changes your body goes through in each trimester)

My Baby's Development (interesting facts on the developing baby)

Nutritional Tips (Focusing on pregnancy nutritients needed for breastfeeding)

Fitness Tips (Visiting each trimester and where you should focus on physically)

Enjoy....

Yours in Maternity Fitness

Latasch

Why should you exercise through your pregnancy and beyond?

When exercising while pregnant - keep in mind your altered goals - this is not the time to be trying to achieve a new level of fitness or personal record. You should be trying to maintain the sense of mental and physical health and wellness.
Studies have proven that active, fit women tend to have fewer complications through their pregnancy as well as the following benefits:

• Boosts your energy levels
• Better sleep pattern
• Reduces pregnancy discomforts
• Reduce stress that in return uplifts your mood
• Increased positive “self-image”
• Shorter labor time
• Less weight gain
• Fewer caesarian sections

General Guidelines for Exercising when Pregnant from the American College of Obstetricians and Gynecologists

• Do not begin a vigorous exercise program shortly before or during your pregnancy.
• Modify your activity and intensity level according to how you are feeling and what symptoms you are experiencing.
• Keep exercising regularly (3x/week) as opposed to irregularly. You will be better able to gauge your body's ability and how to modify activities.
• After the first trimester avoid the supine position (lying on your back) as this position compresses the inferior vena cava, decreasing venous return and cardiac output.
• Extend your warm-up and cool-down periods.
• Mild to moderate activity, not maximal. Up to 70% maternal aerobic power. Don't exercise to exhaustion.
• Monitor intensity level according to how you feel rather than heart rate.

When To Stop Exercising and Conditions That May Make Exercise Risky

If you experience any of the following symptoms stop exercising and call you doctor right away:

• Bleeding or spotting
• Difficult or labored breathing before you exercise
• Dizziness
• Headache
• Chest pains
• Muscle weakness
• Calf pain or swelling
• Preterm labor
• Decreased movement of the fetus
• Leakage of fluid
• Placenta previa

Visit www.virginactive.co.za for info to become a member. Already a member log in at www.myvirginactive.co.za to purchase and book your POP fit class (Pre- or postnatal exercise program)

Winter time is stock up time with Vitamin C! Why?

The benefits of Vitamin C - supplement for the winter is the following

Boosts your Immunity
Not only is vitamin C a well-known component of your immune system, it is also necessary for collagen, the main structural protein found in connective tissue. A healthy dose of vitamin C will protect your body from infection and maintain healthy bones and teeth, as well as quicken the body's ability to repair wounds.

Prevents Common Cold
Along with its immune functions that fight against bacteria, viruses, and infection, vitamin C also serves as an effective antihistamine that will lessen the unpleasant effects of the common cold, including inflammation, stuffy nose and aches.

Acts as an Antioxidant
Vitamin C is a powerful and effective antioxidant that protects our bodies from free radicals that cause oxidative stress. Excessive oxidative stress, or "cellular rust," can lead to a host of severe medical conditions, such as atherosclerosis that can cause both heart disease and stroke.