The number of women choosing to exercise throughout their pregnancies is increasing and Jazzercise is rapidly becoming the exercise program most often chosen. The following recommendations are for those taking Jazzercise classes during pregnancy:
Discuss your decision to exercise during pregnancy with your obstetrician. Your personal health history should be reviewed first to make sure that you can tolerate the exercise.
Most experts agree that pregnancy is not a good time to start a new fitness program, unless it is a program that is of low intensity. On top of the physiological changes of pregnancy, the added stress of a new exercise program may be too much for the body to handle. If you do choose to start a program, be careful to start slowly and gradually. You may want to start with Jazzercise LITE classes.
If you are an experienced exerciser, your goal should be to maintain your current exercise program. Pregnancy is not the time to increase training or try something too challenging. As your pregnancy progresses you will need to adjust your exercise program accordingly.
The hormonal changes with pregnancy can affect the strength and flexibility of your muscles, tendons and ligaments, rendering them more susceptible to injury. For this reason, you should always warm up slowly and carefully. If an exercise hurts or feels stressful, don't do it. Because of the added weight, your bones and joints are subjected to greater stress and strain. Try to minimize jumping and bouncing movements and remember to concentrate on keeping your knees bent. Think about lowering your heels to the floor during upright routines as opposed to continually staying on the balls of your feet. Discuss the inclusion of weights or tube resistance with your physician. Above all else, have fun moving with care.
You should wear shoes during Jazzercise classes to help absorb shock and provide support for your feet. There are currently several aerobic exercise shoes on the market. Find the shoe that best fits your feet. Generally, your feet will increase by about a half size during pregnancy.
Two important precautions to remember are (1) avoid overheating and (2) avoid exercising at a high intensity. The unborn baby lacks the ability to regulate its body temperature. Wear appropriate clothing and drink plenty of water to enhance heat dissipation. Tune into your exertion level and stop exercising if you feel fatigued. Exercise intensity should feel anywhere from "fairly light" to "somewhat hard" on the Jazzercise Perceived Exertion Chart.
During pregnancy, the added weight on the front of the body places strain on the lower back. It is extremely important that you use care when exercising to avoid injury to this area. Avoid exercises that over arch your back (double leg lifts or straight leg sit-ups), remember to keep your knees slightly bent when standing or dancing, and when doing floor routines keep your back flat against the floor for support when possible. When in the "all-fours" position, concentrate on tightening your abdominal muscles to help maintain a neutral alignment of your spine. Always STOP IF YOU FEEL PAIN! Exercise should never hurt if it is done properly.
The abdominal muscles tend to get somewhat stretched during pregnancy to accommodate the enlarging uterus. For this reason, it is to your advantage to keep these muscles strong before, during and after pregnancy. Abdominal strengthening exercises include curl-ups, single leg lifts and pelvic tilts. However, don't go overboard with these exercises. Excessive abdominal strain can increase the risk of developing (or making worse) a hernia of the linea albe (the band that runs down the middle of the abdominal muscles). Avoid adding additional resistance (weights, tuhes) to abdominal routines. Check with your physician if you happen to experience any pain or discomfort.
After the first trimester, you may have difficulty exercising on your back. It doesn't happen to everyone, but lying on the back can cause light-headedness or dizziness. Rolling onto your left side will ameliorate the problem if it should occur. To reduce potential problems associated with exercising on your back, limit such exercise to no longer than 4-minutes and/or use a foam wedge or pillow to prop yourself up into a reclined position.
Jazzercise is an excellent way to keep fit during your pregnancy. Take care to follow these recommendations and listen to your body. Above all, enjoy yourself and have fun.
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