Tips for safe and healthy exercise Understand how a fit pregnancy helps with delivery and postpartum shape-up Want to stay fit during pregnancy? From yoga and swimming to weight training and aerobics, you' ll see how to get started with a fun, step-by-step fitness routine that will make your entire pregnancy easier to manage. Plus, you get expert advice on activities to avoid, eating well, and staying motivated during and after your pregnancy. The Dummies Way Explanations in plain English "Get in, get out" information Icons and other navigational aids Tear-out cheat sheet Top ten lists A dash of humor and fun Discover how to: Dress comfortably for your workout Develop a plan with your health provider Choose the right equipment Modify your routine for each trimester Eat well for nine months and beyond Stay fit after giving birth
Inhaltsverzeichnis
Introduction 1
Part I: Fit Pregnancy: Isn't That an Oxymoron? 7
Chapter 1: Making Your Pregnancy a Fit Pregnancy 9
Chapter 2: Recognizing the Benefits of a Fit Pregnancy 15
Chapter 3: Designing a Safe Prenatal Fitness Program 23
Chapter 4: Knowing Which Activities Are Best (And Which to Avoid) 39
Part II: Getting Up and Moving: Fit Pregnancy Basics 51
Chapter 5: Never Exercised Before? No Problem! 53
Chapter 6: Exercise for Fitness Buffs and Competitive Athletes 73
Chapter 7: Dressing for Success: Finding Workout Gear 81
Chapter 8: Stretching the Truth: An Honest Look at Stretching 107
Part III: Eating Well for Nine Months - and for Life 119
Chapter 9: Fueling Your Body with the Right Foods 121
Chapter 10: Healthy Weight Gain during Pregnancy 139
Part IV: Fun and Healthy Activities for Pregnancy and Beyond 149
Chapter 11: Balls, Bands, Bars, and Mats: Simple, Inexpensive Workouts 151
Chapter 12: Fitness Walking and Running 179
Chapter 13: Swimming and Water Aerobics 191
Chapter 14: Yoga, Pilates, and Low-Impact Aerobics 207
Chapter 15: A Bicycle Built for Two 219
Chapter 16: Weightlifting and Indoor Machines 231
Chapter 17: Mixing It Up: Combining Different Exercise Routines 247
Part V: The Tenth Month and Later: Staying Fit for Life 259
Chapter 18: Recovering from the Labor Marathon and Getting Up and at 'Em 261
Chapter 19: Finding Time for Fitness and Motherhood 281
Chapter 20: Starting Your Kids Off on the Right Fitness Foot 291
Part VI: The Part of Tens 303
Chapter 21: Ten Ideas for Staying Fit without Leaving the House 305
Chapter 22: Ten or So Ways to Get Family and Friends Involved in Your Quest for Fitness 311
Chapter 23: Ten (Plus One) Resources for Pregnancy Workout Gear 315
Index 323
