Aerobic Exercises for Pregnancy
While you might think of aerobics as being one certain set of exercises, it is certainly not true. Here you will not find a list of exactly what to do to get a great workout for your pregnant body, but rather some ideas of getting aerobic exercise on a regular basis, whether from a prenatal aerobics class or on your own. The key to aerobics is to remember that you need to do it three to four times a week, for 20 to 30 minutes each time.
Bicycling
Bicycling can be a great form of exercise during pregnancy. Though some practitioners will tell you to park your bike around 20 to 24 weeks for balance issues. They do agree that stationary bikes can be used until you give birth to your baby.
Whether you ride your regular bike or a stationary bike, the aerobics workout you'll get is great. If you're riding your real bike, you also have the options of taking children along in bike seats, going with friends or your partner, or simply getting out and enjoying the neighborhood on your own. Be sure always to wear your helmet and to carry water in water bottles to prevent dehydration.
Stationary bikes offer the advantage of not requiring helmets and of always being indoors. This prevents you from getting soaked or having to worry about traffic and other outdoor concerns. Some bikes will come with several riding “programs” that you choose. Find a program that works well for you without being too tiring. If the bike isn't a programmable one, you might consider a cycling class offered through many fitness centers. Your other option is to ride as you wish on the bike.
May I still do step aerobics?
The answer is a resounding yes! Step aerobics is a great form of exercise for you during pregnancy, particularly if it's something your body is used to doing. Other than balance concerns and modifying the workout to include slower changes in direction, you should be fine.
Fitness Machines
There are also a wealth of fitness machines available in fitness centers. Or you might actually own one yourself. Either way, these are also great ways to fit aerobics into your exercise habit. The only ones you should really avoid during pregnancy are those that use a sliding motion. With your balance being off and the odd positions required, it is more likely to hurt you than provide you with a good pregnancy workout.
Stair steppers, elliptical machines, treadmills, ski machines, and the like are all perfect workout opportunities for you during your pregnancy. It may be easier for you to use a lowered setting or program, particularly if you are not used to using the machines. You can also just do it freestyle to find what meets your needs on any given day.
