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Spring 2010
Exercise and Pregnancy
Exercising while pregnant has many health related benefits - boosting mood, improving sleep, and reducing aches and pains during pregnancy. The ideal workout will get your heart pumping, keep you limber, manage your weight, and prepare
your muscles without causing excessive physical stress for you or your baby.
If you've not been working out and become pregnant you should have your fitness level assessed and get medical clearance. A qualified personal trainer and a doctor can work together to create an appropriate exercise program for you to
start. Here are just a few general rules to follow that will help you have a happy and healthy pregnancy.
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Do not exceed a heart rate above 150 beats per minute.
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After the first tri-mester avoid exercises lying on your back to avoid decreasing blood flow to your uterus.
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Do not isolate your abdominals after the first tri-mester. Try to prevent abdominal muscle separation (diastasis recti). Stretch and keep your muscles relaxed.
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Stay consistent in your current exercise routine. Unless advised from your doctor there is no reason why you can't continue your current workout schedule.
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In the third tri-mester decrease the weights you're working with by 25%. At the end of a pregnancy your pelvic bones become more lax and soften and the chance of hyper mobility caused injures is more likely during this stage. Many women do
not feel the trauma to their body as this occurs.
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Practice kegles and focus on exercises that work your hips and low back.
Remember each pregnancy is different. Find out what guidelines your doctor has for you from the start.
Shamrock
Great work everyone who was involved in the Shamrock Run. The STRADA team had a successful day running around downtown Portland, some even enjoyed the view atop Terwilliger!
A special congrats to:
Heidi Moore who completed her first 15k, 6 minutes ahead of her goal!
Kali Scolnick who found out she loves to run after finishing her first 5k run!
For more pictures visit us on
Facebook.
Find Your Motivation
We all have slumps in our workouts where it's hard to find motivation and inspiration. Those of you who are extremely diligent have learned to find new goals or refocus on old ones quickly to reduce de-training. For those who might need a
little help here are a couple of ideas....
Circuit Training
A resistance training workout integrated with agility, balance and coordination to keep your body and mind fit!
Monday & Wednesday mornings
5:30 - 6:30am & 6:30-7:30am both days
Contact STRADA for questions or to register
Spring Out Of Winter Boot Camp
A resistance training workout done at a heart pounding pace, making it perfect for improving your strength and cardiovascular fitness all at once!
Monday nights @ 6:30-7:30pm
Contact Ben for questions or to register
Fusion of Yoga and Weights
Wednesday nights @ 6:30-7:30pm
Contact Lea for questions or to register
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