Pregnacy and exercise....

What Exercises Are Safe During Pregnancy?

Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it.

The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics. These activities carry little risk of injury, benefit your entire body, and can be continued until birth.

Tennis and racquetball are generally safe activities, but changes in balance during pregnancy may affect rapid movements. Other activities such as jogging can be done in moderation, especially if you were doing them before your pregnancy. You may want to choose exercises or activities that do not require great balance or coordination, especially later in pregnancy.

What Exercises Should Be Avoided During Pregnancy?

There are certain exercises and activities that can be harmful if performed during pregnancy. They include:

• Holding your breath during any activity.
• Activities where falling is likely.
• Contact sports such as softball, football, basketball, and volleyball.
• Any exercise that may cause even mild abdominal trauma such as activities that include jarring motions or rapid changes in direction.
• Activities that require extensive jumping, hopping, skipping, bouncing, or running.
• Deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches.
• Bouncing while stretching.
• Waist-twisting movements while standing.
• Heavy exercise spurts followed by long periods of no activity.
• Exercise in hot, humid weather

Watch Your Weight....

To stay at a healthy weight, you need to balance the calories you eat with the calories you burn (use up). To lose weight, you need to use more calories than you eat. A healthy diet and physical activity can help you control your weight.
Calories are a measure of the energy in the foods you eat. You burn calories when you are physically active.
How do I know if I’m eating the right number of calories?
Use this tool to: find out how many calories your body needs each day. This is the number of calories you need to maintain your current weight. If you are overweight or obese, burn more calories than you eat to lose weight.
How do I know if I’m at a healthy weight?
Finding out your body mass index (BMI) is the best way to learn if you are at a healthy weight. Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you.

What can losing weight do for me?If you are overweight or obese, losing just 10 pounds may lower your risk of:

• Type 2 diabetes
• Heart disease
• High blood pressure
• Early death

Plus, eating healthy and being physically active can give you more energy throughout the day. Move more and eat healthy foods to help:

• Lower your blood pressure
• Lower your blood sugar
• Raise your “good” cholesterol
• Lower your “bad” cholesterol

Types of exercise:

Hello my friends... Today I going to write to you all about types of exercise.
Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:

Flexibility exercises, flexibility or limberness refers to the absolute range of movement in a joint or series of joints, and length in muscles that cross the joints. Overall flexibility should be developed with specific joint range of motion needs in mind as the individual joints vary from one to another. Loss of flexibility can be a predisposing factor for physical issues such as pain syndromes or balance disorders.


Aerobic exercises,  is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Such as cycling, swimming, walking, skipping rope, rowing, running, hikikng or playing tennis, focus on increasing cardiovascular endurance. 


Anaerobic exercises, such as weight training, functional training, eccentric training or sprinting, increase short-term muscle strength. Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.

Healthy Eating with Homemade Meals

A healthy lifestyle always begins with what you eat, in other words your nutrition and your diet. The best and healthy way to eating is by preparing and cooking your own meals at home rather than eating out at restaurants or buying processed or pre-made foods from your grocery store.
Cheap processed foods, prepared foods and frozen foods with claims to being low in sodium and healthy for you are in fact not the healthiest alternative. What most people fail to realize is that they still contain too much sodium and they will actually making you fatter. Often times they may not contain the most desirable ingredients.


Here are the steps I recommend that you take to preparing healthy homemade meals:

1. Before you go shopping, have an idea for the week of all the meals or potential meals that you intend to have. You may want to check your flyers for best prices on what you plan to buy.
2. Purchase the food required for the meals that you are going to make for the week or buy in bulk to save money.
3. Cook your meals for 2 or 3 days at a time. Foods like chicken, brown rice, vegetables can be cooked in advance, stored in your refrigerator in glass containers and reheated, yet still taste great!
4. Store the food in your refrigerator that you will be eating over the next two days.
5. Salads can be made daily and take very little time to prepare. Fish also takes very little time to prepare and cook.

Bye bye!!

Strength Training=)

Exercise controls weight....

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

hola!!