Fitness during pregnancy. By Nawaz Modi Singhania

Take Into Careful Consideration
Physical work capacity will decrease during the first trimester, increase during the second (although not to pre-pregnancy levels), and then reduce again in the third.

At the end of the first trimester, even when at rest, the heart has to work 40 per cent harder than usual. The heart rate increases by 10 beats per minute - that's 14,000 extra times each day!
As a result, your blood pressure and your body temperature may increase.

As the baby grows bigger and becomes heavier, the centre of gravity will constantly change. You may find that your balance is off, and that you feel awkward and clumsy. Also, because of the internal organs shifting or being pushed out of the way, the pressure on your bladder may mount, and you might need to get to the bathroom more often than before.

The body releases a hormone called relaxin during pregnancy, which results in ligament, muscle, tendon and joint laxity. This is essential in order to accommodate the growing feotus. So you may find that you're more flexible than ever before.

Breasts may become very tender. These (and more) changes warrant attention as they can make you vulnerable to injury.

Dos And Don'ts For Exercise
Do warm-up and cool-down: for a minimum of five to seven minutes. Include limbering and whole body moves along with stretches. This will help you stretch out, and get the heart, lungs and muscles ready for exercise. The cool-down helps you stretch and relax the muscles you have worked hard, while eliminating the waste products of exercise from your system.

Don't ignore pain or discomfort: as they are signs to stop. Listen to your body. Changes in the baby's position can make an exercise comfortable at one time and uncomfortable at another.
Do breathe normally: and never hold your breath as this can raise your blood pressure, cause headaches and dizziness, and put pressure on the abdomen. Breathe freely, deeply and regularly.

Do pay attention to your heart rate: as low to moderate intensities are preferred during pregnancy. Never go high on intensity. This can lead to serious damage. Your heart rate range is best worked out and monitored in conjunction with your physical trainer.

Do take on a qualified trainer: who can tailor an effective, low impact workout for you. She will make many changes and modifications, like eliminating all cross body moves, as the abdomen interferes, and all forward bending moves as they may cause dizziness. Hyperflexion of the joints, such as deep knee plies will also be avoided, as the increased joint laxity we discussed earlier can lead to joint damage.

For Starters
Exercise 1: To strengthen and tone the inner thighs. Working with an inner thigh toner, sit and place the toner between your knees. Take a deep breath. While breathing out, try to press your knees together and while breathing in, release them slightly. The further you press inwards, the harder the inner thigh muscles work. Start by doing two sets of eight.

Exercise 2: Strengthens and tones the outer thighs and hips. Lie down on your side. Lift the outer leg up as you breathe out. As you breathe in, lower it, without allowing it to touch the lower leg. Make sure your hips stay properly aligned, one on top of the other at all times. The exercise can be done either by using resistance tubing (as in the fig), or by using strap-on weights above the kneecaps, or using nothing. Begin by doing two sets of eight on each leg.

Exercise 3: To work the abdominals: Sit with your knees apart and bent, arms extended out parallel to the floor, slowly roll back halfway from sitting up and lying down. Keep the chin close to your chest and your spine rounded. Return back to the upright position. Start with six to eight times and then build it up to 15.

CAUTION: Nothing should be done without the knowledge, consent and written medical clearance of your gynaec.

Exercise And The Birth Process
There is no scientific evidence available to corroborate the view that exercise eases labour by making it less painful or shorter, or that the risk of complications will be diminished. However:
*Excercise contributes towards improved endurance or stamina, which is a great asset during labour.
*You are better able to use the correct muscles, apply the right amount of pressure, and to effectively relax the muscles that are not directly involved in the different stages of labour.
*It increases awareness of correct breathing, and its impact on muscular efficiency. This is of great aid to a woman's management of her own labour.
*It helps you regain your original shape and size much faster post-pregnancy, than if you didn't exercise at all.