Swimming has been great. I really wish I had hit the pool earlier in this pregnancy. That being said, I feel like I've already improved in my fitness. I aim to go three times a week, but usually get to two. I swim for about a half hour. I try to get in by 5:45, and then I like talking to Drew for a bit before he leaves for work at 7ish, so my swims are shorter than I would like them, but I think that too much more would kill me right now. After all,I am starting from zero.
Each time I go, I am the slowest person in the pool. And that is ok. I just started. I'm 7 months pregnant (and such a shape is not ideal for fluid dynamic flow). I didn't do swim team growing up. I'm focusing on technique.
In swimming and in running, it doesn't matter if you are the slowest. What matters is that you are out there trying to improve, to get stronger, to enjoy a physical sport. And I don't think the other people really care (unless you are circle swimming and they want to get around you, and then you should let them pass at the end of the pool).
Last week, I had a great swim and did a lot of back stroke and my back felt it. On Saturday I went faster than usual and got a great, heart-pumping workout. This morning I focused on my freestyle form in my arms and feel my triceps, and I swam for 35 minutes and went 24 laps (I usually hit 20 in a half hour). I feel like I've been getting stronger and my endurance is improving. I feel good at the end of a swim. I don't feel pain in my hips or abdomen. Swimming has been good.
My goals for the next few months are to increase my stamina and work on my freestyle form.
Showing posts with label form. Show all posts
Showing posts with label form. Show all posts
Monday, June 16, 2014
Wednesday, June 4, 2014
Happy Pregnant Hips: Exercise Guide to Strengthening Your Hips
I complained a few weeks ago abut how much pain I had in my hips. From what I read, this was because of the chemical relaxin, which is produced to help loosen your pelvic joints so a baby can come out, and this can cause misalignment and a lack of support. Some women experience paint connected with their sciatic nerve in their hip. Others may have really tight hip muscles. And, frankly, pregnancy is just not very comfortable. I'm not sure what my issue was, but I'm guess weak hip and pelvic muscles were not supporting the weight of my uterus well and I was misaligned.
And everything I read online gave few solutions: go to the chiropractor, take Tylenol, and (least commonly) incorporate hip strengthening and opening exercises into your routine.
Here are some articles and workouts that I found to be really helpful in strengthening my hips. I try to do at least one workout targeting my hips and backside per week, add on some barre-type moves after one pilates workout, and focus on opening my hips in one weekly yoga practice. In my usual strength workouts, I really have focused on proper alignment and form during the exercises. I also try not to arch my back when standing or walking, instead tucking my pelvis has helped ease the discomfort in my hips and low back that I was experiencing.
Free Bump and Beyond Booty Sculpting Workout from Erica Ziel at Knocked-Up Fitness
Follow the link, sign up for her newsletter, and Ziel send this workout video to your email. I love it and how it works my backside and hips. I do this once a week and will probably keep it up after baby boy arrives. The workout begins with squats and lunges, moves to some quadruped movements, splits between bridge work and (for moms-to-be) repeated quadruped moves, and then a side leg series. It is a good and short pilates workout for your rear end.
Pregnancy Exercises to Tone and Tighten Your Legs from Erica Ziel at Knocked-Up Fitness
These barre-inspired moves will make your hips tired! I love that Ziel talks about doing the moves at the park while your kids play because sometimes you have to squeeze your workout in when you can! You could do it at the park using a bar or the back of a bench, or at home using a chair or counter. I do this once a week.
Yoga sequence for lower back pain from FitSugar at PopSugar
Pretty self explanatory, sometimes it is nice to know some poses to target a certain ailment!
Hip and Back Openers for Expectant Moms from FitSugar at PopSugar
Another collection of yoga poses to open those hips and relieve that tension!
Proper Posture during Pregnancy from Pregnancy Beat
Proper Posture during Pregnancy from Pregnancy Beat
Here is a diagram that accompanies the linked article. Basically, the way that we are inclined to stand as pregnant women is not good for us and can cause pain and alignment problems. Don't hunch over, don't arch your back and let your belly hang. It takes concentration, but taking the time to make this a habit will have long-range benefits.
To learn more about hips as an essential part of a runner's core, see this article from Runners Connect.
For more about the link between hips and other running injuries, see this article, from Runner's World
And everything I read online gave few solutions: go to the chiropractor, take Tylenol, and (least commonly) incorporate hip strengthening and opening exercises into your routine.
Here are some articles and workouts that I found to be really helpful in strengthening my hips. I try to do at least one workout targeting my hips and backside per week, add on some barre-type moves after one pilates workout, and focus on opening my hips in one weekly yoga practice. In my usual strength workouts, I really have focused on proper alignment and form during the exercises. I also try not to arch my back when standing or walking, instead tucking my pelvis has helped ease the discomfort in my hips and low back that I was experiencing.
Free Bump and Beyond Booty Sculpting Workout from Erica Ziel at Knocked-Up Fitness
Follow the link, sign up for her newsletter, and Ziel send this workout video to your email. I love it and how it works my backside and hips. I do this once a week and will probably keep it up after baby boy arrives. The workout begins with squats and lunges, moves to some quadruped movements, splits between bridge work and (for moms-to-be) repeated quadruped moves, and then a side leg series. It is a good and short pilates workout for your rear end.
Pregnancy Exercises to Tone and Tighten Your Legs from Erica Ziel at Knocked-Up Fitness
These barre-inspired moves will make your hips tired! I love that Ziel talks about doing the moves at the park while your kids play because sometimes you have to squeeze your workout in when you can! You could do it at the park using a bar or the back of a bench, or at home using a chair or counter. I do this once a week.
Yoga sequence for lower back pain from FitSugar at PopSugar
Pretty self explanatory, sometimes it is nice to know some poses to target a certain ailment!
Hip and Back Openers for Expectant Moms from FitSugar at PopSugar
Another collection of yoga poses to open those hips and relieve that tension!
Proper Posture during Pregnancy from Pregnancy Beat
Proper Posture during Pregnancy from Pregnancy Beat
Here is a diagram that accompanies the linked article. Basically, the way that we are inclined to stand as pregnant women is not good for us and can cause pain and alignment problems. Don't hunch over, don't arch your back and let your belly hang. It takes concentration, but taking the time to make this a habit will have long-range benefits.
I hope this has been helpful for those experiencing hip pain. I have felt so much better and feel like going out and enjoying the outdoors since incorporating these principles. As future mothers and as runners, it is important to have a strong and steady base. Exercising and releasing our hips will make us stronger athletes.
To learn more about hips as an essential part of a runner's core, see this article from Runners Connect.
For more about the link between hips and other running injuries, see this article, from Runner's World
Wednesday, December 4, 2013
Just My Luck...
The weather cover came yesterday! Today while El was napping, I went to the garage to figure out how to attach it. Turns out that the BOB Strollers recalled the ones with a drawstring cord, which I have. But I can order the new way to attach it (velcro) from BOB for free, so that will be good. Basically, no cover for now. Uggh. I cannot catch a break.
The skies are clear and it is freezing here in WA. It would be perfect, but as I said yesterday, it is too cold for babies no.
Last night, I ended up rowing for 30 minutes "going" 0.5 miles. Rowing is hard. I have blisters on my hands. At least I will be able to *hopefully* keep up my level of fitness throughout the winter.
Last night, I read an article, "The Truth about Your Running Form," and it got me thinking. I've been working on my foot strike, which, according to the article, is not the most important part of form. Posture, cadence, and landing underneath your body are more important for form and injury prevention.
If I can't run because of the temperature and my child, I might as well improve my form by doing drills. Today, I ran in place with a metronome for 10 minutes. I am interested to see what my cadence is when I am out on the road. I will have to track it on my next run. I think running with a metronome could help me run at a steady, even pace, and be able to increase my cadence. When running in place, I also lift my knees forward and land gently below my body. So I'm working on two of the form points in the article. Come to think of, it is probably good for my posture, too. I will also look into some other running drills that I can do at home when the weather outside is frightful. I can take a problem and turn it to my advantage.
So here's to preparing for the future when dealing with things out of our control. And here's to squeezing in a run of any distance when you can.
Today's Workout
30 minutes of yoga
10 minutes running in place
5 minutes of running drills
Core
If you were trapped in your house in a blizzard, how would you get your workout in?
HIIT workouts and running drills. Plus, it will keep you warm if the power's out.
Do you have a motivational mantra?
I think I need to get one.
What is your favorite running drill?
The skies are clear and it is freezing here in WA. It would be perfect, but as I said yesterday, it is too cold for babies no.
Last night, I ended up rowing for 30 minutes "going" 0.5 miles. Rowing is hard. I have blisters on my hands. At least I will be able to *hopefully* keep up my level of fitness throughout the winter.
Last night, I read an article, "The Truth about Your Running Form," and it got me thinking. I've been working on my foot strike, which, according to the article, is not the most important part of form. Posture, cadence, and landing underneath your body are more important for form and injury prevention.
If I can't run because of the temperature and my child, I might as well improve my form by doing drills. Today, I ran in place with a metronome for 10 minutes. I am interested to see what my cadence is when I am out on the road. I will have to track it on my next run. I think running with a metronome could help me run at a steady, even pace, and be able to increase my cadence. When running in place, I also lift my knees forward and land gently below my body. So I'm working on two of the form points in the article. Come to think of, it is probably good for my posture, too. I will also look into some other running drills that I can do at home when the weather outside is frightful. I can take a problem and turn it to my advantage.
So here's to preparing for the future when dealing with things out of our control. And here's to squeezing in a run of any distance when you can.
Today's Workout
30 minutes of yoga
10 minutes running in place
5 minutes of running drills
Core
If you were trapped in your house in a blizzard, how would you get your workout in?
HIIT workouts and running drills. Plus, it will keep you warm if the power's out.
Do you have a motivational mantra?
I think I need to get one.
What is your favorite running drill?
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