Fit & Healthy Pregnancy
VeloPress (Verlag)
978-1-934030-96-7 (ISBN)
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Exercise during pregnancy isn't just safe, it's healthy for you and your baby. Fit & Healthy Pregnancy will help new mothers experience an easier, healthier pregnancy and a faster return to fitness after delivery.
Fit & Healthy Pregnancy dispels generations of old wives' tales about exercise and pregnancy so active women can stay strong and in shape. This book from running coach Dr. Kristina Pinto and triathlete Rachel Kramer, MD goes beyond labor and delivery through the "fourth trimester,” helping new mothers return to fitness after they've had their babies.
Fit & Healthy Pregnancy reviews up-to-date research to show that exercise during pregnancy isn't just safe, it's ideal for health and wellness. Pinto and Kramer guide moms-to-be through each trimester, showing how their bodies, nutrition needs, and workouts will change. The authors cover the months following delivery, when women adapt to a new lifestyle that balances family, fitness, self, and perhaps a return to work. They offer smart guidance and tips on breastfeeding, sleep training, nutrition and hydration, weight loss, and how to transition back into workouts and training.
Fit & Healthy Pregnancy includes
• Trimester guides to body changes, nutrition, and emotional health
• Guidance on exercise, rest, body temperature, injury prevention
• Guidelines and suggested workouts for running, swimming, and cycling
• Strength and flexibility exercises to reduce discomfort and chance of injury
• Tips on exercise gear for each trimester
• Symptoms of common pregnancy conditions and when to see a doctor
• Three chapters of expert guidance on returning to fitness after delivery
Dr. Kristina Pinto received her Ed.D. in human development and psychology from the Harvard University Graduate School of Education in 2005. She has been a distance runner since 1998, completing 10 marathons and a 90km run in the Australian outback. Kristina is now a running coach with her business Mile Mannered Running as well as a fitness author who has published in Runner's World and Women's Running and wrote the featured blog Marathon Mama. She is mom to one son, who bikes next to her while she trains on their country roads north of Boston. Rachel Kramer, MD completed her OB/GYN training with Honors at Yale University in 1998 and has been in private practice outside Boston ever since. Her medical interests include perimenopause, menopause, weight loss, nutrition, and fitness. She has been on the Today Show and featured in the Boston Globe for her inspirational weight loss and evolution as an athlete. She has two sons and competes regularly in triathlon and distance running events.
Acknowledgments
Introduction
PART I: NINE MONTHS OF HEALTH & WELLNESS
1: Building the Base for Your Ultra-Event
Exercise and Fertility, BMI, Nutrition and Conception, How Much to Exercise, Training During Pregnancy, Talking to Your Doctor, Exercise and Your Growing Baby, Weight Gain, Keeping a Fit Mind
2: Your First Trimester: On Your Mark...
Your Body; Nutrition; Keeping a Fit Mind; Keeping a Fit Body; Guidelines for Running, Cycling, and Swimming; Strength and Flexibility; Gear
3: Wonder Woman, Activate Your Second Trimester
Your Body; Nutrition; Keeping a Fit Mind; Keeping a Fit Body; Guidelines for Running, Cycling, and Swimming; Strength and Flexibility; Gear
4: Your Third Trimester: The Push to the Finish Line
Your Body; Nutrition; Keeping a Fit Mind; Keeping a Fit Body; Guidelines for Running, Cycling, and Swimming; Strength and Flexibility; Gear
5: Delivering Your Personal Best: Labor and Childbirth
Mental Toughness, Breathing and Visualization, Optimal Fetal Positioning, Labor and Delivery, Gear for the Big Day
PART II: THE FOURTH TRIMESTER
6: From Bib Numbers to Bibs: Your First Three Weeks with Your Baby
Your Body, Breast Feeding, Nutrition for Recovery from Labor, Keeping a Fit Mind, A Safe Return to Training, Postpartum Stretching and Flexibility, Gear for Bringing Home Baby, Postpartum Clothes
7: Mamas in Motion: Getting Back on Your Feet
Your Body; Postpartum Fitness; Guidelines for Running, Cycling, and Swimming; Returning to Racing; The Childbirth Fitness Boost; Workouts for Cardio and Muscle Strength; Gear Guide: Trainers, Joggers, Treadmills
8: At Home with Your Fit Self: Striking the Workout-Family Balance
Your Body, Nutrition for Active Moms and Families, Empowering Your Fit Self, Mastering the Workout-Family Balance, High-Quality Training, Focus on Health and Wellness
Notes
Index
About the Author
| Erscheint lt. Verlag | 18.7.2013 |
|---|---|
| Sprache | englisch |
| Maße | 179 x 227 mm |
| Themenwelt | Sachbuch/Ratgeber ► Gesundheit / Leben / Psychologie ► Schwangerschaft / Geburt |
| Sachbuch/Ratgeber ► Sport | |
| ISBN-10 | 1-934030-96-1 / 1934030961 |
| ISBN-13 | 978-1-934030-96-7 / 9781934030967 |
| Zustand | Neuware |
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