Guide to fitness during_and_after_pregnancy.pdf

Discussion in 'Pregnancy & Labor' started by ramyasrini8, Nov 10, 2009.

  1. ramyasrini8

    ramyasrini8 Silver IL'ite

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    Useful Motherguide During Pregnency - pdf

    Topic
    Pre - Pregnancy
    Pregnancy
    Post - Pregnancy
    Pregnancy Tips
    Healthy Eating
    Physical Activity
     

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  2. ramyasrini8

    ramyasrini8 Silver IL'ite

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    Table of Contents
    Getting Started
    Fitness in the CF……………………………………………………………………2
    Taking Stock ………………………………………………………………………3
    Using the Guide Effectively…………………………………………………………3
    Healthy Eating………………………………………………………………………4
    Stopping Smoking …………………………………………………………………8
    Exercising Safely ……………………………………………………………………8
    What to do if you get injured? ……………………………………………………11
    Training Routines During Pregnancy
    Warm-up, Cool-down and Stretching ……………………………………………14
    Stretching Sequence ………………………………………………………………15
    Strength Training …………………………………………………………………17
    Upper-Body Circuit #1……………………………………………………………19
    Upper-Body Circuit #2……………………………………………………………22
    Lower-Body Circuit #1……………………………………………………………24
    Lower-Body Circuit #2……………………………………………………………26
    Abdominal/Lower back (Core) Circuit ……………………………………………28
    Kegel Exercises ……………………………………………………………………29
    First Trimester
    The Effect of Body Changes on Exercise …………………………………………32
    The Effect of Exercise on Your Pregnancy…………………………………………32
    Safety & Comfort…………………………………………………………………33
    Nutrition & Hydration Reminders ………………………………………………33
    Exercise Guidelines ………………………………………………………………33
    Training Prescription………………………………………………………………35
    Second Trimester
    The Effect of Body Changes on Exercise …………………………………………38
    The Effect of Exercise on Your Pregnancy…………………………………………38
    Safety & Comfort…………………………………………………………………38
    Nutrition & Hydration Reminders ………………………………………………39
    Exercise Guidelines ………………………………………………………………39
    Training Prescription………………………………………………………………40
     

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  3. satiah

    satiah New IL'ite

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    Re: Useful Motherguide During Pregnency - pdf

    Thanks for useful tips:thumbsup
     
  4. amul

    amul Silver IL'ite

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    Re: Useful Motherguide During Pregnency - pdf

    hi ramya

    wonderful info.:thankyou2:
     
  5. lee50

    lee50 Silver IL'ite

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    Re: Useful Motherguide During Pregnency - pdf

    Hi Ramya,

    Very good info. It will be very helpful to all the first time preggies and mommies too.
     
    Last edited: Nov 11, 2009
  6. Priesh

    Priesh Platinum IL'ite

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    Re: Useful Motherguide During Pregnency - pdf

    Ramya,

    Thanks for sharing.Very useful info.just went through pre pregancy section. Worth reading
     
    Last edited: Nov 11, 2009
  7. Cindhuja

    Cindhuja Gold IL'ite

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    Re: Useful Motherguide During Pregnency - pdf

    Hi Ramya ..thanks a lot for sharing such a good thing..Just went through quickly the pre-pregnancy section..Worth downloading :thumbsup
     
  8. JustAni

    JustAni Silver IL'ite

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    Ramya....

    This is simple superb.

    A lot of important topics is covered & will certainly be helpful to those planning TTC or already pregnant.

    Thanks for upload it here.
     
  9. Maharani

    Maharani New IL'ite

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    Could someone pls explain what does TTC mean? and OTTC?
    One more q not related to this topic thogh, does DH stand for Dear husband?

     
    Last edited: Nov 12, 2009
  10. Ums

    Ums Senior IL'ite

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    Ramya,

    This is an excellent and very useful guideline.
    I always like exercises to be demonstrated in pictures so that the understanding is clear. This pdf that you have shared serves my purpose.
    Thanks a million!!

    Maharani,

    TTC meand Trying To Conceive and you are correct on DH :)
     

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