A Tale of Three Trimesters - EditPro-Services

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Judge your BMI result according to the following scale: Less than 18 – Underweight 18.5-24.9 - Healthy Weight 25-29.9 – Overweight Over 30 - Obese Sit and Reach Flexibility Test This test will measure the flexibility of your lower back and hamstring muscles. A strong lower back is essential to a comfortable pregnancy and an easy delivery. For this test, you will sit on the floor with your legs straight ahead, and your feet against a device that will measure your reach. With your knees held down by your trainer, you’ll reach forward along the measuring line as far as possible. After three practice reaches, you’ll reach as far out as possible for at least two seconds while the distance is recorded. If your score on this test is low (in the negative range) you will want to find the cause so you can correct the problem before you become pregnant. You could have poor posture, or perhaps you don’t move much in your daily routine. Step Cardiovascular Test The Step Test measures your heart’s health, and is also a good indicator of overall fitness, because it shows how fast your heart returns to its resting rate after exercise. 8
During this test, you will step up and down onto a small platform at a rate of 30 steps per minute for five minutes. Then you’ll immediately sit down and your heart rate will be measured at one to four-minute intervals. Stamina is a key ingredient of a healthy pregnancy. As your baby grows, you will often feel short of breath as your lungs are compressed from below. You’ll need to tap into all your reserves of energy to keep going all the way to your delivery date, and you’ll need a strong heart and good lung capacity to push your way through childbirth. Sit-Ups Test for Abdominal Strength Pregnancy also demands that your abdominal muscles be strong. You may not have done sit-ups since you were in gym class, so this test will give you an idea of their current strength. During pregnancy, strong abs will work with your back muscles to create a supporting framework for your growing baby. For this test, you’ll lie on a carpeted or cushioned floor with your knees bent and your hands resting on your thighs. With your stomach tight, you’ll push your back flat and sit up just enough for your hands to slide along your hips and touch the tops of your knees. Your trainer will help you measure how many of these crunches you can do in one minute. The average score for women is 29-32 sit ups in one minute. If your score is much lower than this, consider some ab strengthening exercises in preparation for your pregnancy. Again, you don’t need to overdo it. Lap swimming, in particular, is a good way to strengthen your abdominals. These and other basic fitness assessments will help put you in control as you venture into the journey of motherhood. 9
Page 1 and 2: Introduction A Tale of Three Trimes
Page 3 and 4: Your skeletal and muscular systems
Page 5 and 6: Chapter 9 - Flexible Fitness ......
Page 7: you’re underweight, you can have
Page 11 and 12: When you’re using free weights, b
Page 13 and 14: aby rather than your own cells if t
Page 15 and 16: Chapter 2 - Your First Trimester: G
Page 17 and 18: Help prevent the fluid retention th
Page 19 and 20: Yoga also will help you correct poo
Page 21 and 22: hallmarks of the first trimester -
Page 23 and 24: juices are unpasteurized and if con
Page 25 and 26: As for you, this will be your best
Page 27 and 28: Exercise: Keeping Your Balance Do y
Page 29 and 30: Speaking of stretching, the second
Page 31 and 32: Exhale and spread your arms out to
Page 33 and 34: normal, as your abdomen must expand
Page 35 and 36: Shake, Rattle & Roll Just when you
Page 37 and 38: your abdomen with your lungs. The g
Page 39 and 40: This is the time to move your aerob
Page 41 and 42: Sleeping Abdominal Stretch Lying on
Page 43 and 44: Good nutrition is extremely importa
Page 45 and 46: lood flow to your uterus and kidney
Page 47 and 48: Chapter 5 - The Finish Line Prepari
Page 49 and 50: To do this exercise, kneel on the f
Page 51 and 52: When the cervix is fully dilated (a
Page 53 and 54: coach - your husband, childbirth in
Page 55 and 56: “Labor Day” Fitness If you are
Page 57 and 58: Chapter 6 - Bringing it All Home It
Page 59 and 60:
practitioner approves. Often this g
Page 61 and 62:
Are You Ready for Exercise? Don’t
Page 63 and 64:
cough or sneeze. If you are nursing
Page 65 and 66:
Beating the “Baby Blues” Having
Page 67 and 68:
With every new decade, there grows
Page 69 and 70:
S-t-r-e-t-c-h Your Way Slim We take
Page 71 and 72:
Dog and Cat Stretch Begin on all fo
Page 73 and 74:
Do yourself a favor and drop your c
Page 75 and 76:
Unrelenting or recurring muscle or
Page 77 and 78:
Being faithful to 'the necessary ch
Page 79 and 80:
Chapter 8 - Fun & Games: The Early
Page 81 and 82:
securely in yours. Straighten the l
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Reaping the Benefits Depending on t
Page 85 and 86:
The Challenge of Motivation It’s
Page 87 and 88:
Opposite arm to leg stretch - Hold
Page 89 and 90:
three legs make the stool stable. T
Page 91 and 92:
The Stroller Workout: Your Moveable
Page 93 and 94:
ack. Focus on pulling your ribs to
Page 95 and 96:
If you have access to a gym, you’
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The number of repetitions per set,
Page 99 and 100:
Chapter 10 - Your Best Body Ever! B
Page 101 and 102:
legs use your abs as a stabilizing
Page 103 and 104:
joints with cross-country ski motio
Page 105 and 106:
should come from lean sources such
Page 107 and 108:
In the physical therapist's office
Page 109 and 110:
lower your torso to your starting p
Page 111 and 112:
and/or chin-ups to their workout re
Page 113 and 114:
There are few things more essential
Page 115 and 116:
has gained popularity, yoga has mov
Page 117 and 118:
means for everyone. Many classes ar
Page 119 and 120:
site offers nutritional advice, mak
Page 121 and 122:
Keep the area around your platform
Page 123 and 124:
weights should adjust to safely acc
Page 125 and 126:
Since the 1960s, childhood obesity
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getting an aerobic workout! Play
Page 129 and 130:
Get off the couch and change the ch
Page 131 and 132:
Put the palms of your hands togethe
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out, breathing out strongly through
Page 135 and 136:
When your child outgrows his bike s
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When weather doesn’t permit outdo
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Family and Food When it comes to fe
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Luncheon meats, such as lean cuts o
Page 143 and 144:
Swimming - Nothing beats splashing
Page 145 and 146:
What’s the Difference? Pregnancy
Page 147 and 148:
If you'll be sitting for a while, r
Page 149 and 150:
concept of time can be told earlier
Page 151 and 152:
Q&A’s - What Every Mom Wants to K
Page 153 and 154:
I have a high pressure job and need
Page 155 and 156:
After trying for over a year, I am
Page 157 and 158:
For the last four months I have bee
Page 159 and 160:
I am only 22 weeks pregnant but hav
Page 161 and 162:
Before I got pregnant I was very ac
Page 163 and 164:
I am breastfeeding my little girl.
Page 165 and 166:
I live in southern Florida. As summ
Page 167 and 168:
I am an avid volleyball player. I f
Page 169 and 170:
The doctor just told me that I am p
Page 171 and 172:
pedestrians don't respond unexpecte
Page 173 and 174:
I have been running daily in order
Page 175 and 176:
Having said all this, there is no r
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There are all kinds of benefits to
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60.I do not have a gym membership.
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74.Finally I have reached my third
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would help me to keep my weight wit
Page 185 and 186:
101.Before getting pregnant I used
Page 187 and 188:
Laura L, Georgia 115.I have struggl
Page 189 and 190:
129.I am undecided whether to breas
Page 191 and 192:
143.I love to exercise and was very
Page 193 and 194:
Stacy K., Montana 156.I have decide
Page 195 and 196:
169.A friend got me an inflatable e
Page 197 and 198:
Marian K., Louisiana 182.I used to
Page 199 and 200:
195.Baby is eleven months old, and
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