Thursday, June 12, 2014

10 Tips for getting the most out of your Fit 4 Two® Prenatal Aqua Class

  1. Take your time warming up.  Just like on land, your body needs about 10 minutes to ease into exercise.
  2. Focus on posture throughout class.  Think ears over shoulders, over hips, over knees over ankles.  Your pelvis should be neutral.  Pull your belly button into your spine.
  3. Body density & experience with aqua exercise effects ability to move with the music – choose a stride/cadence that works for you.
  4. Utilize the surface area-The larger the surface area, the harder you are working.  Ie. Use a closed fist to lower the intensity or an open hand (thumb in) to increase intensity. 
  5. Use a full range of motion rather than short, quick movements.  
  6. Listen to your body.  The water allows you to work at your own pace.
  7. Breathe
  8. Use the washroom as needed during class.  Avoid ‘holding it’ as this will take away from your ability to enjoy class and get a good work out.
  9. Hydrate. Being submerged in the water makes your kidneys work more efficiently.  This is why you may feel the need to urinate during class.  It is important to replenish loss fluid by drinking water before, during and after class.
  10. Avoid Leg cramps by bringing your heels to the ground, not pointing your toes and by stretching your calves during the cool down.
Prenatal Fitness Tip
Did you know that the key to preventing gestational diabetes is a balanced diet and regular aerobic exercise?  Aim to do 15-30 minutes of aerobic exercise 3-4 days a week.  Be sure to listen to your body.   

Ready to try a Fit 4 Two class?  Contact your local Fit 4 Two Instructor for a pass to try a FREE class.

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