New PDF release: Delivering Fitness: Your Guide to Health And Strength

By Christine Quatro, Erinn Mikeska

ISBN-10: 0974459763

ISBN-13: 9780974459769

The authors have devised a special health software incorporating key strength-training workouts particularly designed for every trimester and for the postpartum interval. UNIQUE TO THIS ebook ARE 4 huge FOLD-OUT POSTERS (ONE for every TRIMESTER AND ONE FOR POSTPARTUM) THAT ILLUSTRATE THE workouts and will BE DISPLAYED at the WALL OF YOUR workout quarter. THE directions ARE basically WRITTEN and straightforward TO stick to.

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Extra info for Delivering Fitness: Your Guide to Health And Strength Training During Pregnancy

Sample text

Just be sure to drink water before, during, and after your workout. Early labor is a potential complication of dehydration. Keep movements slow and controlled. Do not bear down or hold your breath during the execution of an exercise (See valsalva maneuver in glossary). Diastasis is the separation of the abdominal muscles. A small separation is normal during pregnancy due to hormonal changes in any woman, but it can be worsened by already weak abdominal muscles or overtraining. A diagram is shown that will help you understand this condition.

Vi ta m i n b1 2 This is an essential vitamin that is responsible for helping make red blood cells, along with iron, to avoid anemia and support the immune system. We all know that pregnant women are more susceptible to infections, and often get colds or flu-like illnesses during their pregnancies. Along with plenty of rest, vitamin B12 can help boost your immunity to common infections. Foods high in vitamin B12 include meat, fish, poultry, eggs, milk, and other dairy products. The RDA during pregnancy is eight micrograms.

Most studies show that the recommended number of calories needed for an average-sized pregnant woman is 2,500 per day after the first trimes9 Delivering Fitness ter. This amount usually is enough to supply adequate nutrition to the baby; however, there is some variation from person to person. The second and third trimesters are the periods of growth of the fetus, and the caloric needs increase, but only by 300 to 500 calories per day depending on your activity level. That is the equivalent of a peanut butter sandwich and a piece of fruit.

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Delivering Fitness: Your Guide to Health And Strength Training During Pregnancy by Christine Quatro, Erinn Mikeska


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