Running, jogging, jumping and dancing are all excellent fat-burning cardiovascular workouts, but they can wreak havoc on your joints and should be avoided during pregnancy. Aqua fitness is an effective alternative because working out in the water is stress-free on your joints, provides the same fat-burning cardio and has the added bonus of toning through resistance. Swimming, aqua fitness classes and deep water running are all effective water workouts and the American Pregnancy Association notes that many health care providers recommend swimming and water fitness as the safest workout for pregnant women.
Pool Step
Many fitness centers offer a water version of step classes in the pool. This class uses the shallow end only and the step platforms are submerged and placed on the bottom of the pool. Pool step creates less stress on the joints and adds upper body toning with the addition of natural water resistance on the arms. These classes are suitable for beginners through advance participants, with a variety of levels taught.
Swim and Tone Pool Workout
This workout burns up to 300 calories and consists of five exercises where you perform as many reps as you can for 30 seconds, then rest and repeat. Begin with a simple 5-minute warm-up in the shallow end, such as walking briskly while moving your arms. Move through the k-roll, the otter roll, ball lever, and pike skull one at a time to firm every muscle, as suggested in the article "Slim Down In a Splash: Pool Workout" in "Fitness Magazine". These moves should be modified for your comfort level.
Deep Water Running
Many women who run for fitness have to slow down during pregnancy due to stress on the joints and the jarring motion it creates. Deep water running is an excellent alternative to land based running. Start your deep water running session in the shallow end with a 5 -to 8-minute warm-up. Move into the deep end of the pool and start to tread water. Deep water running is done in place with your shoulders upright over your hips, chin at water level. Your session should be 20 to 40 minutes long at a pace that is comfortable for you. Cool-down in the shallow end with a 5-minute slow walk.
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