Fit for Birth and Beyond: The Guide for Women Over 35 by Suzy Clarkson

Author:Suzy Clarkson
Language: eng
Format: epub
Tags: Health & Fitness/Women's Health
ISBN: 978-1-77559-159-7
Publisher: Exisle Publishing
Published: 2009-01-01T00:00:00+00:00

Home-based and gym cardio equipment

A workout that utilises several different pieces of cardio equipment is a good option for achieving moderate fitness while combating any boredom that often accompanies using indoor machines like steppers or treadmills. Try a warm-up of 5–10 minutes then 10–15 minutes on two or three different machines with short change-over times in between.

Stationary bike Avoid pelvic strain when getting on or off the bike by sitting your butt on the seat from the side and swivelling your legs around. Don’t hike your leg up too high (see the pubic symphysis advice earlier). Towards stage two of the second trimester, you may find your tummy starting to get in the way of your legs when you are leaning forward, so choose a bike that allows you to adjust both seat height and handlebar height to allow you to achieve a more upright sitting posture. When setting your seat, put it at a height that allows about a 10° bend in your knee at the base of the pedal circle. If your seat height is too high, you will end up dropping your pelvis to either side as your leg straightens, and that can be problematic for your back. Intersperse periods of leaning forward to the handle bars with sitting upright to ease any strain on your lower back, and while sitting upright do some backward shoulder rolls. From the second trimester some women find a recumbent bike a good option, or, if your baby bump is getting in the way of your legs, then opt for the treadmill.

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