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The Myths of Fitness During Pregnancy - The Straight Facts on the ACOG Guidelines
The American College of Obstetics and Gynecology (ACOG) guidelines are often misquoted or quoted with outdated information. In fact, two of the myths listed in this article were just printed in a current (Spring 2005), large national publication catering to expectant mothers. The latest and correct information on exercise during pregnancy needs to be widely distributed. Hopefully, this article will help to remedy some of the misinformation. MYTH: 1. You can't workout during pregnancy if you were not previously engaged in an exercise program prior to becoming pregnant. ACTUAL: The 1994 ACOG Guidelines for exercise during pregnancy stated: During pregnancy, women are permitted to continue to exercise. The current 20032 guideline is stated as, "Healthy pregnant women are encouraged to engage in at least 30 minutes of moderate exercise on most, if not all, days of the week." It is important to note that the new recommendation is the same one made to women that are not pregnant. MYTH: 2. You must keep your HR under 140 bpm. ACTUAL: Unless your personal physician advices against this and assuming he/she is aware of the latest 2002 ACOG Guidelines, this is not a recommendation on the current guidelines. This was actually an old recommendation from the 1985 guidelines. This number was established as a guideline. Since 1994, the recommendation has been updated to say that people are individuals with varying heart rates. Patients are advised to follow the "talk test" to determine exercise intensity. If one can comfortable speak during exercise, this intensity level is moderate. 3. MYTH: You can NEVER lie on your back after the first trimester of pregnancy. ACTUAL: Pregnant women should avoid the supine (lying face up on your back) as much as possible. It does NOT state NEVER. Some women experience discomfort in this position. If the mother is comfortable, the baby is comfortable. You may exercise are your back but in a very limited capacity. Possibly 1-2 minutes, then roll to your side and perform a series of exercises there. Pregnancy is a wonderful time for positive changes as it relates to one's health. A great way to begin a fitness program during pregnancy is a solid, commitment to a walding plan. Depending upon your initial fitness level, begin walking even 10-15 minutes a day. Good luck with your program as you embark on being a fitness role model for your children. If you have further questions, please feel free to contact Patrea Aeschliman: patrea@15tofit.com or info@15tofit.com. Patrea Aeschliman is a NCSA Certified Strength and Conditioning Specialist and a former Ms. Fitness USA national finalist. Patrea collaborated with physicians, physical therapists, nutritionists and most importantly, moms, to bring together a fitness program that is easy to begin and adaptable enough to continue throughout the entire cycle of pregnancy. The15toFit video was recently featured in Fit Pregnancy Magazine's April/May edition 2005. Patrea can discuss a variety of exercise accessories for moms and prenatal skin care.
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Alternative Medicine How To Prepare For Natural Childbirth SURROUND YOURSELF WITH PEOPLE WHO BELIEVE THAT BIRTH IS NATURAL, NORMAL AND HEALTHY. Moral Armor on Predational Pregnancy We constantly hear of crackdowns on "dead-beat dads," but the topic of how they often originate remains hidden and deserves serious light: Dead-beat Mothers. Womens Health - Pregnancy Nutrition is for All Women of Child Bearing Age During pregnancy your nutrition needs are going to increase. Even before becoming pregnant it is a good idea to make every effort to start eating healthy and taking a women's multivitamin. A prenatal multivitamin is a better choice during pregnancy. Problems Associated With Teen Pregnancy Pregnancy is one of the pivotal moments of a woman's life but not when you are young with a bright future ahead. Teen pregnancy is one of the most difficult experiences any young woman can go through. The stress of pregnancy, revelation of pregnancy to parents, and moving on despite the shame and worry can be nerve-racking. Indeed pregnancy especially during teenhood will never be easy. Smoking During Pregnancy If you have been drinking up until the point when you become pregnant or smoking it is also vital that you stop doing so immediately. Many women worry that they consumed a few alcoholic drinks prior to learning they were pregnant. If you are concerned you should talk with your healthcare provider. Chances are that everything will be just fine as long as you stop immediately. At this time there are no recommended safe limits of alcohol to consume during pregnancy, thus it is best that you avoid alcohol all together. Very Early Symptoms of Pregnancy - Do You Know These Very Early Pregnancy Signs? Very early symptoms of pregnancy -- what are they? If asked, most women remember their very early pregnancy signs if they have been pregnant before. Some women can detect the moment they begin ovulating, while many women cannot tell when or if they have ovulated. Often, women can detect when the fertile days of their cycle have ended. Some women can detect the moment they have become pregnant. And for others, one of the more accurate inexpensive home pregnancy tests is the only reliable way to know that the very early symptoms of pregnancy you are having mean you really are pregnant. Sex & Pregnancy...Do They Mix? As a pregnant woman, you may experience sex drives much like your moods. Up and Down! Some women claim that they have no sex drive at all during pregnancy, and others, say their sex drive is better during pregnancy. With changes to your body happening so quickly, your moods and dives may also change just as quick! Life After Birth LIFE AFTER BIRTH: THE FIRST 6 WEEKS Things You Should Avoid During Pregnancy Pregnancy is a time where you have to be careful with yourself. Many factors affect the development of a fetus into a healthy child. Whether you like it or not there some activities you should avoid for the sake of your healthy baby. There are pregnancy risks that you have to aware of. Extent of Pregnancy Prejudice Extent of pregnancy prejudice in Britain's workplaces Dietary Precautions During Pregnancy When you are pregnant, you should be sure to wash all raw vegetables prior to consumption. Raw vegetables have the potential to carry toxoplasmosis, which is a parasite that is typically carried in the feces of cats. It can sometimes get into the soil and contaminate fruits or vegetables. The First Warning Signs of Pregnancy Pregnancy can be exciting or daunting, depending on the circumstances. Do you suspect you are pregnant? Below are some of the tell-tale first signs of pregnancy. Baby Shower Gift Ideas Selecting a present for a new mom or dad can be a challenging task. Baby showers are a great way to help support a new mother with her new baby. New mothers can sign up at a gift registry to avoid duplicate gifts and to indicate her gift preferences. Here are some good gift ideas for baby showers: Pregnancy Symptoms, Signs and Symptoms of Being Pregnant EARLY PREGNANCY SYMPTOMS Calcium and Pregnancy Studies show that most women do not get enough daily Calcium. And many pregnant women do not realize that the typical prenatal vitamin only contains 4-20% of the RDA of Calcium. Calcium is essential for strong teeth and bones, muscle contractions, nerve function and blood clotting. Calcium-deficiency results in decreased bone density (which in turn leads to osteoporosis and increased bone fracture risk), hypertension, preeclampsia, and increased cavities. There is also clinical evidence that correlates Calcium-deficiencies with preterm deliveries, low birth weight babies, high blood pressure in baby and cesarean sections. Our bodies cannot produce Calcium, therefore we must consume it. The Recommended Daily Allowance of Calcium for pregnant or, breastfeeding women, is 1,200 mg. Good sources of Calcium are listed on the bottom of this article. There is, however, much more to getting your daily allowance than just consuming 1,200 mg of calcium. There are many factors that contribute to how much calcium is actually absorbed by the body. For example; The Ins and Outs of Being a Doula A doula is a Greek word meaning "woman servant." Doulas are trained professionals helping and guiding a woman and her partner through childbirth. A doula provides a continuous presence during labor and delivery as she takes care of a mother's emotional and non-medical needs. What is an Ectopic Pregnancy? Ectopic is another way of saying "out of place". An ectopic pregnancy occurs when the fertilized egg implants itself somewhere outside of the uterus. Although most ectopic pregnancies occur in the fallopian tubes, embryos can also implant in the ovaries, abdomen or cervix. None of these sites will provide the fertilized egg with enough space or nutrients to properly develop, and the resulting fetus will eventually rupture the space that it inhabits, usually causing extensive bleeding that will endanger the mother's life. Its Not A Sin For Pregnant Women To Have A Massage Getting pregnant is really a moment of joy. Don't get carried away with your morning sickness, or your hormone changing, keep your life going and treat yourself to a happy living. Relax and spoil yourself with a prenatal massage or deluxe pedicure at one of your area's finer spas. Planning a Healthy Pregnancy Looking for healthy lifestyle pregnancy information? Here are some steps for planning a pregnancy with your healthy lifestyle in mind. Why Pregnant Women Get Stressed and Depressed? If you are a pregnant mother or soon will be, this is the most important reality you going to face. You will get stress and depress. Why? The physical and mental changes of a pregnant woman can affect her stress levels-especially since she is forced to see herself in a new light. The woman who was once the prettiest girl at the dance may have turned into a sluggish, chubby grouch seemingly overnight. In her mind, she sees herself as ugly and dumpy, even though others just see her beautiful motherly glow.
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