Comments on: http://clubkogyms.com/blog/2007/10/29/89/ Kickboxing & Fitness Blog Wed, 28 May 2008 16:36:57 +0000 http://wordpress.org/?v=2.8.4 hourly 1 By: Colleen http://clubkogyms.com/blog/2007/10/29/89/comment-page-1/#comment-118 Colleen Tue, 30 Oct 2007 13:30:03 +0000 http://clubkogyms.com/blog/2007/10/29/89/#comment-118 Congratulations on your pregnancy! Unless you are curious as to what your heart rate is, don’t feel you NEED to wear a monitor in class. Heart-rate is not an accurate indication of how hard you are working out during pregnancy. Instead, assess yourself throughout class using ‘rate of perceived exertion.’ In a nutshell, on a scale from one to ten (ten being hardest) keep your workouts in the moderate range of 5 to 8. Once you become pregnant, your blood vessels begin to dilate in anticipation of an increased supply of blood in your body. The increased amount of blood will bring the necessary oxygen to both you and your baby. However, it takes time for the blood volume to increase. Until then, your body has to work EXTRA hard to get what blood it does have to you and the baby. Your heart rate will increase in early pregnancy and decrease over the course of the trimesters as the blood volume meets the body’s demands. You may not be working out as hard as you did pre-pregnancy, but your body has to work much harder to move the blood along in the first trimester. It is not unusual for your heart rate to be 160 bpm for some drills. Don’t be alarmed. As long as you feel good, you are not exercising to the point of exhaustion, and get plenty of water you can get a great workout. Don’t focus on the number of calories you are burning in class. Instead, focus on an overall healthy lifestyle. In fact, a pregnant woman who exercises should eat an extra snack (healthy) to supplement those calories burned during a workout. Remember, you are trying to maintain rather than improve cardiovascular strength and body composition. Some drills to say away from over the course of a pregnancy - - - • Shuffle and touch (no lateral exercises) • Side steps (no lateral exercises) • Traditional ab workout in class (after first trimester no supine position) • High round house kicks - later in pregnancy keep all kicks low • Squat thrust into jumpers - try squats or lunges instead • Drills that have you standing up and dropping back down quickly…you are likely to become light headed • Push-up - - after first trimester consider a modified push up • Forearms and toes (after first trimester) • High knees around the gym - - consider jogging in place • Damiens I am more than happy to speak with you directly regarding modifications and how to get the most out of your workout. Feel free to contact me at colleen@clubkogyms.com Congratulations on your pregnancy! Unless you are curious as to what your heart rate is, don’t feel you NEED to wear a monitor in class. Heart-rate is not an accurate indication of how hard you are working out during pregnancy. Instead, assess yourself throughout class using ‘rate of perceived exertion.’ In a nutshell, on a scale from one to ten (ten being hardest) keep your workouts in the moderate range of 5 to 8.

Once you become pregnant, your blood vessels begin to dilate in anticipation of an increased supply of blood in your body. The increased amount of blood will bring the necessary oxygen to both you and your baby. However, it takes time for the blood volume to increase. Until then, your body has to work EXTRA hard to get what blood it does have to you and the baby. Your heart rate will increase in early pregnancy and decrease over the course of the trimesters as the blood volume meets the body’s demands.

You may not be working out as hard as you did pre-pregnancy, but your body has to work much harder to move the blood along in the first trimester. It is not unusual for your heart rate to be 160 bpm for some drills. Don’t be alarmed. As long as you feel good, you are not exercising to the point of exhaustion, and get plenty of water you can get a great workout.

Don’t focus on the number of calories you are burning in class. Instead, focus on an overall healthy lifestyle. In fact, a pregnant woman who exercises should eat an extra snack (healthy) to supplement those calories burned during a workout. Remember, you are trying to maintain rather than improve cardiovascular strength and body composition.

Some drills to say away from over the course of a pregnancy – - –
• Shuffle and touch (no lateral exercises)
• Side steps (no lateral exercises)
• Traditional ab workout in class (after first trimester no supine position)
• High round house kicks – later in pregnancy keep all kicks low
• Squat thrust into jumpers – try squats or lunges instead
• Drills that have you standing up and dropping back down quickly…you are likely to become light headed
• Push-up – - after first trimester consider a modified push up
• Forearms and toes (after first trimester)
• High knees around the gym – - consider jogging in place
• Damiens

I am more than happy to speak with you directly regarding modifications and how to get the most out of your workout. Feel free to contact me at colleen@clubkogyms.com

]]> By: Due-in-June http://clubkogyms.com/blog/2007/10/29/89/comment-page-1/#comment-117 Due-in-June Mon, 29 Oct 2007 14:52:12 +0000 http://clubkogyms.com/blog/2007/10/29/89/#comment-117 Hi Colleen, I am in my first trimester so I am taking it easy during class and wearing a heart rate monitor. My heart rate during certain drills goes up in the 160 bpm range but I don't feel exterted at all. Does that seem right? I am actually concerned that I am not burning as many calories during class, would you reccomend adding additional cardio to my normal workouts? Are there certain drills I should stay away from in my first trimester? Hi Colleen,

I am in my first trimester so I am taking it easy during class and wearing a heart rate monitor. My heart rate during certain drills goes up in the 160 bpm range but I don’t feel exterted at all. Does that seem right?

I am actually concerned that I am not burning as many calories during class, would you reccomend adding additional cardio to my normal workouts?

Are there certain drills I should stay away from in my first trimester?

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