7 Day Fitness Blog

Aerobic home workouts strengthen the heart and lungs, and help to maintain muscle tone. As long as you choose home workouts that are low impact - that is, no jumps, kicks, jumps, run fast, and so on - and keep one foot on the ground at all times to minimize stress on your joints, you should be able to continue with you routine during most of the pregnancy.

Although you can do home workout DVDs at home, it is good, when you're pressed for time or too tired to go to the gym, to consider joining an aerobics class especially designed for expectant moms. You get to enjoy the company of other pregnant women, and the experience of an instructor who knows how to keep your baby safe. (Many recreation centers offer community, prenatal, home workout classes).  If you are enrolled in a regular aerobics class, let your instructor know you are pregnant.  They may suggest possibly modifying the program, and avoiding any moves that can be dangerous or too stressful for you.

In the First Quarter:

Wear several layers of breathable clothing that you can take off as the intensity of the class increases. If you're huffing and puffing too much to maintain a conversation, leave, that's a sign that you are exercising too hard. Read the 13 rules of safe pregnancy home workouts for more advice.

In the Second Quarter:

Keep a water bottle around during class as dehydration can cause muscle cramps.  In extreme cases, they may also cause premature contractions. James M. Pivarnik, Ph.D. of Michigan State University suggests following this guide: Drink one cup (8 ounces) before home workout, one cup for each 20 minutes of home workout, and a cup after finishing training. In warmer climates and/or humid climates, you may need more.

Remember that it can become more difficult to maintain your balance as your abdomen expands. Be careful when stepping on the floor. You may want to try a prenatal water aerobics class, if offered in your community.  It offers many of the same benefits as land aerobics like a workout for your heart and body and fellowship of other pregnant women - without the stress on the joints or the risk of injury or a fall.

In the Third Quarter:

By now your pregnant belly is probably hampering some of your workout moves. If it feels too difficult or uncomfortable to bend or reach, just march in place. This will keep your heart rate up while you take things a little easier. It is also best to avoid bending, turning, or twisting as these movements can cause dizziness and/or make you lose your balance. Learn how to spot any signs that you may be overexerting.

Consult your physician regarding how to proceed during the fourth quarter.
Good luck and Good Health for you and your BABY!!