Pregnancy and the benefits of swimming
It is proven that swimming is in fact one of the best forms of exercise and even more so during your pregnancy. The great thing about swimming is that there is no additional stress and strain which is placed on your body and joints while you are exercising. If you used to swim on a regular basis prior to becoming pregnant, you can continue to swim without having to modify your routine. However, as with most exercise routines if you haven’t been swimming on a regular basis, you should not just dive in. Start off slowly, being careful not to over do it too much. Don’t forget that you also need to warm up before you swim, as well as spend a few minutes stretching and cooling down after your session.
Swimming uses large muscle groups in both your arms and legs at the same time. It offers a low-impact cardiovascular workout, and allows you to feel weightless despite the extra pounds of pregnancy. It increases your body’s ability to process and use oxygen, improves circulation, increases muscle tone and strength and builds your endurance.
Below are suggested swimming schedules during the three trimesters of pregnancy:
First trimester
Swim for at least 20 minutes and every other day for maximum benefit.
Second trimester
The great thing about swimming during pregnancy is that you will not really have to cut down on your routine as your pregnancy progresses, because it is such a low impact form of exercise. What may require more attention is that as your belly gets bigger you may have to think about purchasing a maternity swimsuit.
Third trimester
When you are swimming, one of the great things is that all your joints are supported by the water. It will also help prevent your body from over heating as you exercise, especially if the last trimester falls in the middle heat of the summer months. Breast stroke during the last trimester is possibly going to be the most beneficial to you. The reason for this is because it gives a good workout to your chest and back muscles, which are the two areas most out of alignment during your pregnancy.
So, reading all this, have you booked your space?
YUE AQUATICS, Labour Avenue, Naxxar
tel: 2258 9800
info@yuemalta.com
Yoga @ YUE : Stretching
Stretching is an important part of any well-rounded exercise program, but aggressive stretching before a workout can actually increase your risk of injury. So when’s the best time to stretch? Barring pre existing injuries, we recommend having a separate stretch session (or yoga class) during which you focus on flexibility instead of having it tied to your more strenuous workouts. Or if you’re forced to choose between before or after your workout, opt for after.
Replace the time you would have spent stretching with a proper warm-up. For example, if you’re going for a run, walk or jog for five minutes before hitting your stride. And if you’re lifting weights or doing body-weight exercises, start with similar but less-intense versions of the exercises you plan on doing (i.e., body-weight lunges instead of weighted lunges). Same goes for your cool-down period.
If you are interested in joining one of our Yoga classes you are welcome to call our front desk on 22589800 for more information or to book your space.
YOGA SESSIONS TIME SCHEDULE
Monday: 19:30 pm
Tuesday: 09:15 am
Thursday: 19:30 pm
Friday: 09:15 am
