You are pregnant? Congratulations. Your body is undergoing the biggest change in your life while forming a new being. Precisely for that baby you have to look more than ever and there is no better time than right now to start. More exercises and diets for mommies here.
Baby on the way Yeah, you’re eating for two, but do not get excited, you should not duplicate what you already eat. And watch out, not all food is created equal. You have weird cravings, which is expected, but never healthily feed will be more important than your nine months of pregnancy. And contrary to what you may have thought our moms, now when you have to start a moderate exercise plan that will help you and your baby.
Food First consult your doctor before starting any diet or exercise plan. All will tell you need to consume during pregnancy, among other supplements, higher amounts of folic acid, iron and calcium.
Overall food, the key is to consume fresh and varied food in three meals and two snacks that include five servings of fruits and vegetables, three servings of complex carbohydrates (bread, pasta, rice, potatoes, corn, banana, cassava, sweet potato) and five servings of protein (eggs, chicken, fish, lean meats, legumes).
Restricts fat, sugar, processed and canned foods and what is commonly called junk food. Water is also essential for your body to function at optimum levels. Two to three liters a day is the recommended doses during pregnancy.
The first three months can be especially difficult because of the nausea that occur at this stage. To combat this, I recommend eating small pieces of fresh fruit and vegetables or crackers.
Exercise is not bad for you or your baby during pregnancy, the opposite long as it is moderate and low impact such as walking, yoga, swimming and lifting light weights. All these exercises will help with strength, flexibility and mobility during your pregnancy.
Walking: soft step begins the first five minutes. Hastens the pace for the next 15, eventually reaching a total of 30 minutes. The optimal rate should let you establish a conversation though prefer not to, during that half hour. If you feel, after reaching that goal, you can run from 3 to 5 minutes, interspersed with a walk of 5 minutes.
Nadar: this is not the best time to learn to swim, but if you know how, there are few exercises as good as this. Begin heating the swimming muscles slowly for about three minutes. Rest one. Like walking, accelerates the pace to reach 15-20 minutes swimming in a pool or beach. If you feel good, add 5 minutes to reach a total of 35 minutes.
Yoga: concentrate on stretching the muscles, not in keeping positions for a certain amount of minutes. The goal is to do 30 minutes of stretching, three times a week.
light weights: You can do light weights, ages 3 to 5 pounds, up 15 repetitions you do not leave exhausted. Very important: do not lift weights in any movement on your head or put weights and / or bar with or without additional weights on your shoulders because you can hurt your back and the baby.