{"id":7952,"date":"2019-09-24T03:58:01","date_gmt":"2019-09-24T10:58:01","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=7952"},"modified":"2019-09-02T16:01:35","modified_gmt":"2019-09-02T23:01:35","slug":"pregnancy-and-working-out-why-its-so-important","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/pregnancy-and-working-out-why-its-so-important\/","title":{"rendered":"Pregnancy and Working Out. Why It’s so Important."},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

I have been coaching\npregnant women on proper exercise, nutrition, and mindset for over 15\nyears.  I know personally as well as the research I have read, exercising\nalong with proper nutrition throughout your pregnancy will benefit you and your\nnewborn in a plethora of ways.  Women who exercise while pregnant will not\nonly benefit, but their babies will benefit greatly as well. According to new\nresearch from East Carolina University they found that newborns whose moms\nexercised during pregnancy have improved heart health and reached other\nmilestones earlier than those whose mothers did not exercise.   <\/p>\n\n\n\n

\u201cBecause physical\nactivity is a modifiable risk factor of childhood obesity, these findings\nsuggest that exercise during pregnancy may potentially reduce childhood risk of\nobesity,\u201d the researchers wrote in a study done in the August issue of the\njournal \u201cMedicine & Science in Sports & Exercise\u201d.  As far as you,\nthe pregnant mother exercise during pregnancy helps with stress relief, a lower\nrisk of gestational diabetes, fewer C-sections and a shorter labor.  <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

After consulting\nwith your doctor and assuming you are clear to exercise I encourage you to\nfollow these guidelines:<\/p>\n\n\n\n

  1.  Exercise\n 120-180 minutes a week.  Moderate-intensity and use the guidelines\n provided by your doctor with regards to your heart rate.  Doctors may\n vary based on their guidelines and often times based on your current\n fitness level.  Again, consult your\n doctor and follow his\/her guidelines.<\/li>
  2. Incorporate\n strength training with the main focus being on postural and hip opening\n movements.  Choose exercises that will focus on your upper back,\n back, hips and overall mobility.  I\n suggest you use weight that will allow you to get 12 reps or more with\n proper form.  Be mindful to not hold your breath and do not lift too\n heavy. <\/li>
  3. Stay\n away from exercises that put you in the supine (on your back)\n position.  Lying on your back can affect the flow of oxygen to the\n fetus.  Also, stay away from holding\n your breath as this too may affect oxygen flow.<\/li>
  4. If\n you feel any type of pain, bleeding and\/or any other complications STOP\n and contact your doctor immediately.  <\/li><\/ol>\n\n\n\n
    \"\"<\/figure>\n\n\n\n

    I decided to get certified in pre-post natal training when my wife was pregnant with our first child.\u00a0 I can not stress the importance of you consulting with your doctor first, then start exercising and eating foods that help you feel good and fuel you to ensure the healthiest pregnancy you can have.\u00a0\u00a0<\/p>\n\n\n\n

    Scott\nKeppel is the owner of Scott\u2019s Training Systems<\/a>, a world-class coaching facility in Chandler,\nArizona. He is a nationally certified trainer through NASM and ISSA. His\nmission is to empower women of all ages and fitness levels. For more\ninformation head to scottstrainingsystems.com<\/a> or check him out on Instagram\nat @stsnation.<\/p>\n","protected":false},"excerpt":{"rendered":"I have been coaching pregnant women on proper exercise, nutrition, and mindset for over 15 years.  I know…\n","protected":false},"author":22,"featured_media":7953,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[64,63],"tags":[162,872,491,876,715,716,492,439,178],"class_list":{"0":"post-7952","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-workout","9":"tag-cardio","10":"tag-healthy-habits","11":"tag-lifting-for-women","12":"tag-pregnancy","13":"tag-scott-keppel","14":"tag-scotts-training-systems","15":"tag-women-who-lift","16":"tag-womens-health","17":"tag-workout-tips","18":"cs-entry","19":"cs-video-wrap"},"yoast_head":"\nPregnancy and Working Out. 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