Pregnancy and Beyond! A Practical Guide to Exercise During Pregnancy , livre ebook

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85 pages

English

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Description

Pregnancy and Beyond is a must have manual for women looking to exercise throughout pregnancy. The eBook includes over 12 months of exercise programs, lists the many benefits that exercise has on both mother and baby, talks about the biological changes that occur within the mother as well descriptions of the babies development.

This eBook was written so that mothers could exercise within their own home with very limited equipment needed so making it affordable for everyone. Many of the condition that mothers might suffer from are included in this book with possible solution on solving them.

If you are looking to have a safe and rewarding pregnancy then this eBook is perfect, it is targeted for all fitness levels and can be started as late as 20 weeks into their pregnancy. There is also information and programs on the best exercises to do even before you fall pregnant.

Sujets

Vie de famille

Maternité

Exercise

Health

Fitness

Informations

Publié par	eBookIt.com
Date de parution	24 août 2014
Nombre de lectures	0
EAN13	9781456621636
Langue	English

Informations légales : prix de location à la page 0,0748€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

Pregnancy and Beyond! A Practical Guide to Exercise During Pregnancy

by
Calum Wilson

Copyright ©2014 by Calum Wilson
Limitless Health and Fitness
39-41 Condamine Street
Balgowlah, NSW, 2093

Published in eBook format by eBookIt.com
http://www.eBookIt.com

ISBN-13: 978-1-4566-2163-6

All rights reserved. No parts of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the written prior permission of the author.
MEDICAL DISCLAIMER
The material in this eBook is presented as an information source only. The information is provided solely on the basis that readers will be responsible for making their own assessment of the matters presented herein and are advised to verify all relevant representations, statements and information. The information does not constitute professional advice and should not be relied upon as such or replace the recommendations of your doctor, midwife, physical therapist or other medical /healthcare provider or advisor.
Limitless Health and Fitness does not accept liability to any person for the information or advice provided in this book, or incorporated into it by reference or for loss or damages (including without limitation, direct, indirect, punitive, special or consequential) incurred as a result of reliance upon the material contained in this eBook or any website linked to this eBook.
Always consult your doctor before beginning any exercise program.

Cover design by Georgina McLeod
Photos by Simon Whitbread
Exercise Models. Erin Eleini, Kristy Dempster and Gemma Crabtree
about the author
Calum Wilson is the owner of Limitless Health and Fitness, a Sydney-based practice of degree-qualified personal trainers specialising in pre and postnatal training.
Born in Cornwall in the United Kingdom, Calum directed his lifelong passion for sport into an exercise science degree at the University of Gloucestershire, where he graduated with Honours in 2005. A certified soccer fanatic, Calum spent six months coaching soccer on the East Coast of America before returning to England to complete a diploma in personal training.
Calum’s training career kicked off at LA Fitness in Cheltenham under the guidance of Peter Nunn, a recognised specialist in pre and postnatal training. After training countless women throughout and following their pregnancies, Calum saw first-hand the distinct benefits that responsible, specialised training could offer to women both prior to and following the birth of their babies - from improved circulation and energy levels, to maintaining healthy weight gain, strengthening the pelvic floor, decreasing the chances of post natal depression and improving the speed at which the body bounces back post pregnancy.
Moving to Sydney, Australia in 2008, Calum has since established himself at Fitness First Platinum in Balgowlah where he is the resident specialist in pre and postnatal training, as well as offering training for advanced fat loss, sports specific goals and injury rehab.
Holding a Cert II and IV in Personal Training, Calum has also completed certificates in Pre and Postnatal Training, Injury Rehab and Sports Massage. He is regularly approached by the Australian media for commentary and advice on training through pregnancy and beyond and has also written an accredited course on the topic for Fitness Australia.
Calum has been a vegetarian since birth and lives in Sydney’s Northern Beaches with his wife and their Golden Retriever, Maverick.
acknowledgments
I would like to express my deep gratitude to Gemma Crabtree, a client, a friend and a great writer. Gemma managed to convert my thoughts, experience and expertise into something people will enjoy reading and hopefully learn from. Gemma's patience, guidance, enthusiastic encouragement and useful critique were paramount for me completing this eBook. I would also like to thank Nathan Murray, my business coach, for his advice and assistance in keeping my progress on schedule. My grateful thanks are also extended to all my clients. Having the opportunity to work with so many pregnant women over the last six years has helped me gain a personal understanding into what each woman goes through and that each pregnancy is different and special in its own way.
I would also like to extend my thanks to my clients who trialled the programs at home and gave me valuable feedback on how the programs were working for them. I have included some of their quotes throughout the eBook to help share their journey with you.
Finally, I wish to thank my wife for her support and encouragement throughout the last 12 months whilst writing this eBook.

Calum Wilson
Limitless Health and Fitness
introduction
In my years spent training women in the crucial prenatal and postnatal stages of their lives, I have been astonished by the lack of information and resources available to support them in continuing with their exercise and fitness regimes during their pregnancies. Preparing for childbirth, whether as a first time mum or an experienced mum, is an exciting and wonderful experience, but one that can be filled with concern and trepidation too. I have seen websites referring to out-dated research or failing to provide key information about the ‘dos and don’ts’ of exercising throughout and following your pregnancy, leaving key questions unanswered about the benefits and safety of exercise throughout pregnancy.
• Is it safe to exercise?
• Do I have to have a certain level of fitness before I fall pregnant to be able to exercise throughout my pregnancy?
• Do I have to monitor my heart rate?
• Can I jog during my pregnancy?
• What exercises can I do safely?
• Does exercise benefit my baby and me and, if so, how?
These are just a few questions that my clients have asked me over the years and I felt that it was time to put my knowledge and experience into a concise, easy to read reference guide to exercising during pregnancy.
I have divided this guide into three main sections, logically following your journey through the three trimesters of pregnancy. Although my focus is on exercise during pregnancy, I have also set out a brief description of what is happening biologically in your body and with your developing baby, which often helps to make sense of the requirements to adjust your exercise regime as your pregnancy progresses. The eBook is designed so that you can start at any stage of your pregnancy, whether you are two weeks or 22 weeks you can pick up the programs from that point and safely exercise up until week 38 of your pregnancy, I would recommend if you have led a sedentary lifestyle before falling pregnant that you start the programs slowly and go at a comfortable level for you.
By all means, do read ahead to see how your exercise routine will differ over the next 38 or so weeks, but you should stick to the programs in sequence, which will ensure a safe progression through each stage.
Your decision to purchase this guide and to exercise throughout your pregnancy is a wonderful, positive step towards a healthy and happy pregnancy and one that I hope will allow you to reap the rewards of staying fit both during and after your pregnancy.
If you have any questions whatsoever whilst reading through this guide, my team and I will be happy to help. Please contact us at info@limitlesshealth.com.au .
Wishing you the very best at the start of this magical journey.
the benefits of exercise
Your decision to continue or to start an exercise regime during your pregnancy will have amazing benefits for you and your baby. Research in recent years has not only dealt with the safety aspects of exercising during pregnancy (which we cover in the next chapter) but has increasingly heralded the benefits to both mother and baby of regular, moderate intensity exercise.
In 2002, the American Congress of Obstetricians and Gynaecologists stated that: “In the absence of either medical or obstetric complications, 30 minutes or more of moderate exercise a day on most, if not all, days of the week is recommended for pregnant women”. That advice was reaffirmed in 2009 and remains today 1 . Very recently, a study published in the British Journal of Sports Medicine found that moderate-intensity exercise three times a week during the second and third trimesters of pregnancy reduces the risk of having a newborn baby weighing over 4kg at birth by 50% and also reduces the risk of delivery by Caesarean section by 34% 2 .

So what are the specific benefits?
An active pregnancy can benefit your health in the following ways:
Help you to maintain a healthy weight gain, enabling you to return to your pre-pregnancy body faster
During pregnancy, the average weight gain (depending on your pre-pregnancy weight) should be between 10-12kg. You should be consuming approximately 300 extra calories per day if you are enjoying an active pregnancy. Staying active and watching what you eat will help to ensure that your weight gain remains within those recommended parameters, which will facilitate weight loss once you have had your baby.
By way of illustration, a 60kg female should gain approximately 12kg during pregnancy, at the rate of approximately 1-2kg per month. This weight gain is usually made up of the following (approximated, of course): Your baby 3.5kg Placenta 0.7kg Uterus and amniotic fluid 1.8kg Mother’s extra blood and fluid 2.0kg Breasts 1.5kg Extra fat stores 2.5kg
The illustration above shows that the majority of weight gain is from the baby and the addition fluids, only 2.5kg are from extra stored fat, therefore, once you have had your baby, it should not be too difficult to lose any additional weight that you may have gained during your pregnancy. Returning to your pre-pregnancy weight often boosts self-esteem and well-being following the birth of your baby but you mustn’t expect it to happen