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Is Your Pregnancy Exercise Safe For Baby

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Title:
Is Your Pregnancy Exercise SAFE for baby?

Word Count:
852

Summary:
There is no doubt that pregnancy exercise is both excellent and necessary for you to do now that your looking out for two (unless your doctor has told you otherwise!).
Exercise will help you reduce your pregnancy related symptoms, manage your weight gain and speed up your post-partum recovery time


Keywords:
pregnancy exercise, pregnancy, exercise, Pregnancy


Article Body:
ere is no doubt thatpregnancy exerciseis both excellent and necessary for you to do now that your looking out for two (unless your doctor has told you otherwise!).
Exercise will help you reduce your pregnancy related symptoms, manage your weight gain and speed up your post-partum recovery time. However, you MUST make sure that whatever you choose to do is SAFE for both you and your baby.

I exercised during my pregnancy, but I only chose to do exercises that I enjoyed doing - like walking and swimming. I particularly liked swimming because it was non-weight bearing and it cooled me off (which was a huge help for my pregnancy-related overheating!).

For those of you who are looking for more than just swimming or walking, I've picked 5 questions from my subscribers that look at various pregnancy exercises and ask the question, "Is this exercise SAFE?".

(Please note: all of the following opinions assume that the subscriber has been given the OK to exercise by her family practitioner.)

Subscriber Question #1:
"As a fitness instructor, how long I can continue doing high impact movements?"
My Opinion:
I'm assuming that because you're a fitness instructor you're in good shape, which would make it okay to continue exercising during your pregnancy at a moderate intensity level - around 70-75% of your maximum heart rate (if you're not in good shape, aim for around 60-65%!).
However, I'm not a big fan of high impact movements (i.e. jumping, step class etc.) because they can be jarring on your joints (which are already carrying a big enough load). Also, your center of gravity changes, which means you're going to be much more likely to fall or injure yourself.

So, I recommend sticking to low-impact exercises, like swimming. You'll find it better on your body - especially when your tummy starts getting bigger!

Subscriber Question # 2:
"Now that I'm pregnant, can I run up and down my stairs for exercise?"
My Opinion:
Good question! Although most of us have stairs in our house or office, I wouldn't recommend it for a workout. Running up and down stairs umpteen times may seem like an easy pregnancy exercise to do, but it's really quite strenuous. You have to be in very good shape - believe me, I used to get my elite athletes to do this!

Choosing stairs instead of an elevator, however, is not a bad idea if you're just looking for a little activity here and there (just be close to the railing in case you lose your balance!).
For a more suitable workout, put on your running shoes and go for a brisk walk.

Subscriber Question #3:
"Can I do abdominal work to keep control over my love handles (fat on the sides of my tummy)?"
My Opinion:
I know you're not going to like my answer, but now's NOT the time to worry about your love handles. Although certain experts say that abdominal work is safe during pregnancy, I wouldn't recommend it. Rather concentrate on core strengthening exercises (including training your transverse abdominal muscles - the deep ones!) and wait until after your baby is born to work on toning your tummy!

Now that doesn't mean that you should let go of yourself, sit on the couch and eat the house - no way! It means take care of yourself, keep active, eat healthy foods - and you'll have LESS of a job taking it off after you deliver.

Subscriber Question #4:
"I'm very worried about putting on excess weight, can I still do my 1-hour a day workout consisting of Body Combat, Body Attack, dancing and running?"
My Opinion:
The general rule regarding exercise during pregnancy is that you CAN continue to do what you were doing pre-pregnancy as long as you lower your intensity to a moderate level.
I'm not quite sure what Body Combat and Body Attack classes are, but if they're high impact (jumping) and aggressive (hitting), I'd recommend you trying something else. Exercises like the elliptical trainer, low impact aerobics, or deep water running (a very tough exercise when you've got the right form!) are better choices.

Pregnancy is not the time to try and improve your fitness level - rather it's the time to maintain your existing level as best you can (remember, you're now working for two!).

Subscriber Question #5:
"Is it possible to tone my lower body while I'm pregnant?"
My Opinion:
YES! Some great exercises that you can do now to tone your lower body are lunges, inner thigh squeezes, leg extensions, and bum raises off the ball.
Now you're not going to be doing intense legwork, so you probably won't see drastic results. But every little bit helps and it WILL make you feel a whole lot better about the way you look (trust me!).

I would however be cautious about other pregnancy exercises - for example, avoid anything that puts pressure on your back, like the leg press machine!
For LOTS more TIPS on which exercises are safe to do during pregnancy and which one's can be harmful, as well as which foods are safe to eat and which foods you need to avoid, read my kit at...
www.pregnancywithoutpounds.com


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BONUS : Title:
Jhdma2a Gene: Hope Sparks for Curing Infertility

Word Count:
537

Summary:
The causes of male infertility may be traced in a defect in the Jhdma2a gene as recently discovered by a team of experts. Although the significance of the Jhdma2a gene has already been proven in mice, there is no certainty that it will have the same effect in humans. The next big step for the team is to focus on the DNA of infertile men to see if it is missing in any of them.


Keywords:
infertility


Article Body:
A new discovery which plays a significant role in the development of sperm may be able to give light on the problem of male infertility. Scientists from Howard Hughes Medical Institute believe they have discovered that a defect in the Jhdma2a gene could cause some cases of infertility in men.
The Howard Hughes team noted that mice lacking the Jhdma2a gene were infertile and only produce tiny numbers of abnormal sperm. One of Britain's leading male fertility experts expressed high hopes that the discovery could lead to some answers as to why there are some men who are incapable of fathering a child. Much of the reasons behind male “sub-fertility” remains vague to be fully understood.
Abnormally-shaped sperm or very low sperm count are two of the reasons why some men are not able to father a child. Many research studies are looking at genetic defects to be responsible for these conditions. The team of experts from Howard Hughes believed that the Jhdma2a gene is crucial for “spermiogenesis” which allows the DNA needed to create an embryo to be compacted into a tight ball inside the head of the sperm so that it can break through the outer surface of the egg. Spermiogenesis is the final maturation stage of sperm, when the cell builds its pseudopod, acquires the ability to crawl, and becomes capable of fertilizing an oocyte.
In order to find out if Jhdma2a gene could affect sperm production, they experimented on mice and bred these animals without the Jhdma2a gene. These mice turned out to have unusually small testes, had a very small number of sperm production, and could not produce offspring. They even noted that not only do these mice have unusually small testes, but the small number of sperm they produced had abnormally-shaped heads and tails that were found to be immobile. When the sperm was examined using dyeing techniques under a microscope, it revealed that the DNA was not being packaged correctly in the head of the sperm.
“Defects in this gene could be the cause of some cases of male infertility,” said Dr. Yi Zhang, project leader of the Howard Hughes team. “Because this gene has a very specific effect on the development of functional sperm, it holds great potential as a target for new infertility treatments that are unlikely to disrupt other functions within the body,” he said.

Although the significance of the Jhdma2a gene has already been proven in mice, there is no certainty that it will have the same effect in humans. The next big step for the team is to focus on the DNA of infertile men to see if it is missing in any of them.
According to Dr. Allan Pacey, a senior lecturer in Andrology at the University of Sheffield and Secretary of the British Fertility Society, the genes that controlled sperm development were poorly understood. “The way that sperm DNA is packaged into the sperm head is quite unique and we know even less about that. It would be very useful to translate this research into human males and see if it can explain why some men simply don't produce healthy sperm and are therefore sub-fertile,” he said.


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