Categories
Weekly Tips

F.I.T.T.

F.I.T.T. Framework for Pregnancy

F.I.T.T. stands for frequency, intensity, time, and type of exercise. This framework can help you decide on exercise programming that works for YOU and YOUR schedule! The ultimate goal of using BumptUp is to hit 150min of moderate exercise per week. Use this framework to help you do that!

Frequency- aim for exercising at least 3-4 times per week (but work up to daily)

Intensity– Shoot for an intensity that makes your heart beat faster and breath harder, but keep it to where you can still carry on a conversation. This is called the “talk test” and can keep you at a level that is not going to overexert yourself. If you are a very active person and used to more intense activity, it is okay to work even harder!

Time– anywhere from 20-60 minutes. Note: it is okay to break this up into 10min sessions throughout the day!

Type– This part should be based purely on what YOU enjoy doing the most! If you love to walk, walk! If you like to run, run! If you like to cycle, cycle! If you like to play tennis, play tennis! If you like to dance, dance! Choose a mode that sets you up to be successful! And if you don’t know what you like to do, visit our full body workout section of the app!! We can help you pick safe and effective exercises to create your own workouts!

© WKU {2022} All rights reserved.

Categories
Aerobics Exercises

Squat Variations

Exercise Classification: Intermediate

Air Squat

Squat with Support

Goblet Squat

Categories
Exercises

Supine Knee and Arm Extension with Band

Supine Knee and Arm extension with Band (Exercise Classification: Advanced)

  • Lay on your back a comfortable surface with knees bent.
  • Grasp a resistance band between your hands and raise your arms up at shoulder height.
  • Bring your knees up to a 90-degree position.
  • At the same time, extend your right leg until parallel with the floor as you scissor your left arm overhead and right arm pulling down towards your left leg.
  • Switch sides and make the same motion.
  • Do this exercise slowly, using a count of three as you extend and return to the start position.
  • Remember to exhale as you extend and inhale as you return to the start position.

Modified Version

Easier:

You can rest one foot on the ground (shown below) or a couch (not shown) with your knee bent as you extend the opposite leg.

If you have a difficult time with the arm movements, lengthen the band’s distance between your hands.

Harder:

You can increase the difficulty of the exercise by shortening the band length to create more tension.

Slow the repetition to a count of five and hold for several seconds as the leg is extended.

Categories
Exercises

Seated Roll Back

Seated Roll Back (Exercise Classification: Intermediate/Advanced)

  • Sit on a comfortable surface with your knees bents, feet resting on the surface, and back straight.
  • Extend your arms out in front of you at shoulder height.
  • Take a breath and exhale as you slowly lean back until you feel your tummy tighten. Keep breathing normally as you hold for a count of five seconds.
  • Avoid leaning back to the point where you feel your tummy or back strain–you should feel a slight tightening or pulling-in sensation at the front of your abdomen as you do this exercise.
  • Slowly return to sitting position.
  • Repeat 5-10 repetitions.

MODIFICATION:

Place pillows or a thick rolled towel behind you to help limit how far you go down and support you at the hardest point in the movement.

Categories
Exercises

Standing Leg Extensions with Arms in Front

Standing Leg Extension with arms in Front (Exercise Classification: Intermediate)

  • Stand with your arms bent at your sides.
  • Bring one knee out in front of you as you raise your arms to shoulder height.
  • Lean forward balancing on one knee and extending the opposite leg out behind you as you reach your arms out in front of you.
  • Return to start position and repeat on the opposite side. Repeat for 10-12 repetitions on each side.
Categories
Aerobics

Standing Rotation with Band

Difficulty: Beginner

Standing Rotation with band Original

  • In a standing position with feet shoulder-width apart, place the end of the band under your left foot and grasp the end in your right hand. Step slightly forward with your right foot.
  • With your arm holding the band, raise your right arm out in front of you pulling the band as you slowly twist your body to your right side, raising the band overhead and to your side as you twist.
  • Slowly return to the start position and repeat for 10-12 repetitions.
  • Switch band to opposite foot and hand and repeat for 10-12 reps.

Modifications

You can increase or decrease the difficulty of this exercise by shortening or lengthening the distance of the band between your foot and hand.

Categories
Aerobics

Dip and Turn

Dip and Turn (Exercise Classification: Advanced)

  • Stand with your arms out in front of you at should level as you hold a resistance band between your hands.
  • Step forward on one leg and then dip down to 90 degrees on that leg as you dip the opposite leg knee to the floor.
  • Twist to one side bring your arms fully to your side.
  • Return to start position and repeat on the other side, 10-12 repetitions on each side.
  • Remember to breathe during the exercise.

Modifications

You can increase or decrease the difficulty of this exercise by shortening or lengthening the distance of the band between your hands. If you have trouble dipping down to 90 degrees, you can decrease how far you dip your front knee down.

Categories
Exercises

Ball Sit Overhead Reach with Band

Ball Sit with Overhead Reach with Band (Exercise Classification: Advanced)

  • Sit on a large exercise ball with your feet resting on the floor. There should be a 90 degree bend in your hips and knees (video demonstrates angles larger than 90 degrees. This can be fixed by getting a bigger ball.)
  • Place a resistance band underneath each foot and grasp the ends of the band in each hand. There should be slight resistance as you sit upright from the band. Adjust the length if it feels too slack or too tight.
  • Take a breath and exhale as you slowly raise the band upward as your count to five and contract your abdominal muscles as you lift.
  • Slowly return back to the start position as you count to five.
  • Focus on a slow, controlled motion as you lift to engage your abdominal muscles.
  • Repeat for 10-12 repetitions.

Modifications

You can increase or decrease the difficulty of this exercise by shortening or lengthening the distance of the band between your feet and your hands.

Categories
Exercises

Door Pulldown with Band

Exercise Classification: Beginner

Categories
Weekly Tips

Can Exercise Help my Labor Get Started?

You’re a day past your due date and anxious to get the show on the road. You may have wondered what you can do to get things started and questioned whether a fast walk around the block may do the trick.

If you’ve been exercising throughout your pregnancy, it’s fine (and even advisable) to continue with your routine past your due date. Even if you haven’t been keeping fit, short walks are an excellent way to keep yourself focused and reduce pre-labor anxiety. As long as your feeling good and your doctor or midwife hasn’t asked you to avoid exercise, keep doing whatever activity feels best.

Although you may have heard other pregnancy women say that a run or fast walk brought on labor, the jury is out regarding whether exercise in itself can nudge labor. What little data there is on this subject hasn’t shown an association between physical activity and going into labor, but that doesn’t mean exercise isn’t helpful during those long days of waiting.

Many women who’ve exercising throughout their pregnancy have biked, ran, walked, or worked out in a gym the day they went into labor. We even know one woman who biked into the hospital to deliver her baby. These women would probably agree that exercising right up to when labor started made a big difference in how they felt during and after labor and delivery. Here are just a few of the perks:

  • Exercise is a great stress and anxiety reducer. Most women are a little nervous before they go into labor and exercise can reduce stress hormones.
  • Exercise helps to improve focus—helping you with your preparation for labor and delivery, as well as planning for your baby’s arrival home.
  • Physical activity helps boost self-esteem and mental outlook. A positive outlook can help reduce pain, anxiety, and fear during labor and delivery.

Although you may feel impatient for your labor to start once you’ve reached your due date, it’s important to remember that normal gestation can vary between 38-42 weeks, with some pregnancies (called post-term) can go beyond 42 weeks.  The following factors can increase the incidence of going past your due date:

  • Hormonal influences.
  • Obesity.
  • Genetic factors (if you were born post-term you might have a higher chance of your baby being the same).
  • First-time pregnancy.

With that in mind, don’t feel that you’re abnormal if you don’t feel anything happening at your due date—you and your healthcare provider can best determine whether you need to be induced or just sit tight until nature takes its course.

Internet Journal of Gynecology and Obstetrics

© WKU {2022} All rights reserved.