Too many times, I’ve allowed my pregnancy to put a hold on my workout routines.  You don’t want to let that happen to you but you know you can’t continue in the same way you have before you were pregnant.

Here are some thing you can do the make sure your exercising safely for you and your baby.

Don’t do this.
There’s a lot you can do when you’re pregnant, but a few things you don’t want to do.  No running.  If you’re used to running, try walking further than you’re used to running.  No horseback riding, scuba diving, sprinting, downhill skiiing, or any contact sports.

Try these.
Some safe exercises during pregancy include speed walking, light jogging up to 2 miles a day, cycling on dry pavement, cross-country skiing, and swimming in nice luke-warm water.

Lighten up a bit.
When it comes to resistance training, simply lighten up a bit.  You NEVER want to lift anything very heavy.  Remember, if you’re asked to be a spotter, you have the potential of lifting, so don’t do it.

Loosen up a bit.
Make sure you’re wearing loose clothing that doesn’t pinch or bind.  You’re already uncomfortable enough.

Slow it down a bit.
Start your warm-up slowly and make sure you’re finishing everything up nice and slow too.  Never ever push yourself too far.  Less is more when you’re pregnant.

Don’t heat up too much.
When your body tempurature goes up, you’ll be sending blood to the surface of your skin to cool down.  This takes blood away from your uterus.  You should never go in a sauna, hot tub or steam room when you’re pregnant.  The rule is,  you don’t want to raise your body temperature more than 2 degrees Fahrenheit or 1.1 degrees Celsius.

Drink Drink Drink.
It’s even more vital than ever to keep yourself hydrated.  Make sure you’re starting your workout with all the water your body needs.  The moment you start to get thirsty, answer your bodies call with water.  No need for sports drinks, there’s nothing better than water.

Being pregnant doesn’t mean you have to say goodbye to your body.  Keeping fit will make your pregnancy better, child-birth easier, and recovery quicker.

It goes without saying, you’re going to be the best at the things you love. This applies to work, school and even fitness. If you don’t love working out, you’re going to do them half-heartedly and not see the gains you were hoping to see. This will only compound your frustration and dislike of exercise.

So, here are 6 steps to help you fall in love with exercise. Go down the list and check off the items that apply. The ones that don’t apply are probably the ones that are holding you back. As with most things, there’s the 80/20 rule. 80% of your frustrations are coming from 20% of your activities. Let’s take a look:

• Stay hydrated and cool.
  When you’re sweating, your body is becoming dehydrated. That’s where all that moisture beading up on your skin is coming from. So, make sure you’re drinking plenty of water during your workout. When you feel thirsty, have a drink of water. Don’t make your body wait. Before your workout make sure you’re getting plenty of fluids into your tank. Try to drink at least a quart of water before you even begin.
• Conquer insomnia with exercise.
  Try exercising around 5pm at night. This is a perfect time to help you get a good nights sleep. Too soon and you’ll be pooped long before your day is done. Too late and your body will be too hyped to sleep.
• Aerobics for at least 20-30 minutes.
  Studies show the amount of fat your body burns increases dramatically after 20 minutes of aerobic exercise in your target heart zone (70-90% of your max heart rate). If you’re exhausted 15 minutes into your workout, slow down, but keep your heart rate above 70% of max. Most people who are worn out too soon, are pushing themselves too hard. Slow down and increase the time. The benefits of this will show up in more rapid weight loss and that keeps us all motivated.
• Mix it up to keep your interest.
  Don’t get caught in an exercise rut. If you’re usually running, try roller blades or even speed walking. If you’re aerobics class is getting dull, spend some time on the tennis courts. When you mix up your workout routines, you not only decrease boredom, you also increase the effectiveness of your workouts.
• Take a fitness vacation.
  Almost everyone who goes on vacation ends up putting on 5-10 lbs or extra weight while they’re away. Turn this whole concept on it’s head by booking a fitness vacation. You’ll still go to exotic places and have time for relaxing by the pool, but you’ll also kick start your post natal exercise plan. They’re even family friendly spas which will teach you (and your kids) to eat right and make exercise fun.
• Heat things up OR cool them down.
  Working out in colder climates will burn more calories because your body expends energy just keeping things warm. But, don’t worry if you live in a warmer climate. Working out in a warm and humid environment requires your body to expend extra energy keeping you cool. Try to break things up be getting out of your normal environment. If you live in Florida, plan a vacation to Aspen for some skiing. If you live in Minnesota, plan a snorkeling trip to the Florida Keys.

There you go, 6 simple things you can do to get from exercise boredom to exercise excitement. It’s no secret, physical fitness for moms, dads or anyone is about lifestyle. When exercise becomes a normal part of your lifestyle, it becomes something you love. How many people sit down each night and struggle to find something interesting to watch on TV because wathing TV is what they do every night. It’s their lifestyle. You’ll even endure a boring program if it’s part of your lifestyle.

When faced with a time crunch which exercise would you choose? Many People are just too busy these days to find the time to workout. They are simply too busy with family and career to attend the hot new classes at the gym down the street. For most time is critical, so they need workout routines that are efficient in both aerobic and strength training, while being done in a short amount of time.

The Best of Resistance and Aerobic

If you choose only one form of exercise to meet your needs, you want one that will offer you the best of both worlds. There is one activity you may not have thought of, jumping rope. A good jump rope routine is more than child’s play. It is the best cardiovascular exercise there is. It provides a maximum workout in a minimal amount of time.

Skipping through a rope is more than a good cardiovascular workout, it also develops coordination, agility, and rhythm- three areas that are important not only in your workout but in your everyday life. As well, jumping rope helps you tone your body.

Even though it appears your lower body is doing most of the work, it is equally challenging for your upper body. Constantly rotating the rope while keeping your arms up and away from your body works all of your major muscle groups. Your calves, thighs, and buttocks are used for jumping while your shoulders, upper arms and forearms must turn and grip the rope. No wonder it is no easy feat for an extended period.

Since jumping rope offers both an aerobic and strength workout it’s perfect for people who only have time for one form of exercise. Another great reason to choose this form of exercise, is its portability. You can jump rope anywhere- indoors or out. You can put it in your purse and take it with you when you travel. The real kicker of this sport is that it costs next to nothing.

To get started, all you need is a rope and a good pair of shoes.

Size Matters

When choosing a rope, look for one that is adjustable to your height. The right size rope has handles which extend to your chest if you stand on the center of it and pull the handles upward.

The surface

When jumping you should stick with a padded surface or jump on ground with some “give.” Stay away from hard surfaces like cement to save you from injury.

Beginning Workout

Start out at a moderate pace and slowly build up your endurance over the following weeks. You want to be able to do at least 20 to 30 minutes at a brisk pace. Try to fit this workout into your schedule 2 or 3 times a week for best results.

• Tips:
• You do not have to jump high-just clear the rope.
• use your whole arm to turn the rope
• The faster you jump, the more calories that you burn!
• The more you bend at the knee, the more you feel the burn in your leg and butt muscles.

Are you still trying to lose those last 10 pounds you vowed to lose last summer? Bikini season is almost here again, so don’t give up now. You can say farewell to that baby fat with a post natal exercise plan that actually boosts your metabolism. The best part is, losing 10 pounds is easier than you think. Here’s how a few small changes will help you achieve your fitness goals.

Calorie Count

Losing weight is simple math. You need to have a deficit of 3,500 calories to lose one pound. To lose ten pounds in six weeks, you must take in 5,250 few calories each week. Sound like alot? It is if you eat the wrong foods Wednesday - Sunday and try to diet only on Monday &Tuesday, it’s just not going to work. If you think of the way you eat as a life change and not a diet, things will be a lot easier, and the weight you take off will stay off.

Easier than you think!

You need roughly 750 fewer calories per day. If you hit the trail and run or bike, you will burn about 350 calories. Then all you have to do is eat 300 fewer calories per day. A change as small as that, is only choosing half of the bagel in the morning with cream cheese instead of a whole one to make up the difference.

Choose Your Cardio

When choosing your form of exercise, make sure you pick something you really enjoy. Here are some examples of some exercises you may want to try:

To Burn 350 calories you would have to:

• Walk briskly for 70 minutes
• Roller blade for 50 minutes
• Run (8 mph) for 40 minutes
• Stair-climb for 40 minutes
• Weight- train for 116 min
• Kick-box for 35 min
• High-impact aerobics for 50 minutes

By cutting back the calories in your diet and finding something to do aerobically every day, you will shed those last 10 pounds just in time for summer, and you can wear that bikini you’ve had your eye on.

Ever since I was a little kid I’ve hated running. I knew running was an important part of any post natal exercise program, but, for me, it was how I was punished when I didn’t listen in P.E. class. I would dread those words… “give me three laps around the fields”. I hated running!

I’ve since found the secret to making running enjoyable. What I’ve found is so cool, it’s absolutely revolutionized how I look at running any distance.

In the past, when I ran, I would always end my runs before my legs really felt tired. I had to stop because my lungs felt like they were on fire. I couldn’t seem to get enough air and my heart was pounding through my shirt. I knew I could run further, if I could just get enough oxygen.

That’s when I started using a heart rate monitor. Suddenly I knew exactly where my heart rate needed to be and what kind of pace would get it there, without going over. This changed things for me in a big way. For the first time in my life, I ran until my legs were worn out and I wasn’t hyperventilating.

You can pick up a very high quality Pulsar heart rate monitor for less than $100. That’s less than most people spend on a gym membership each month! The best heart rate monitors will have a plastic sensor that is strapped to your chest. It sends a signal to a watch-like thing you wear on your wrist. With just a twist of your arm you can instantly see how fast your heart is beating.

So, now that you know how to read your heart rate, what should be your target? For most people, they need to shoot for 70-80% of their “maximum heart rate”. If you’re just getting started with your running program, you might want to keep that a bit lower and work your way up.

The quickest and easiest way to find your “maximum heart rate” is to use this formula:

220 - your age

If you’re 30 years old, your maximum heart rate should be approximately 190 beats per minute (bpm). 60-80% of 190 would mean you want to target a heart rate of 114 to 152 bpm. As your training progresses target 80% of your maximum heart rate.

This isn’t the most scientific method for finding your target heart rate, but it will get you very close. Try this the next time you run and you’ll suddenly become one of those people who actually loves running. See you on the track!