Exercise during your pregnancy~~

most people kat malaysia ni sangat2 laa sceptical pasal wanita yang rajin exercise, especially when she's pregnant... masa tea kat gym, doing my routine exercise, out of nowhere ada plak makcik yang sound tea selamba "you tak patut eksesais, ada kawan i bleeding at 27 weeks..." dia dengan kawan dia cakap tu dengan muka serius, muka cam annoyed and bila tea tanya, your friend tu bleeding masa tengah buat exercise jenis ape, tiba2 dia bleh plak reply, "oh, dia bukan bleeding masa eksesais, tp sbb mmg rahim dia lemah," dalam hati tea, oh well... tea cuma cakap, in sha Allah, kalo kita tau apa kita buat dan berhati2, semua selamat...  by the way masa 1st trimester tu mmg tea reduced exercise, a lot, cuma eksesais dalam 2-3 kali aje seminggu... and bila dah masuk 12 weeks onwards, tea increase back to my normal routine, eksesais dalam 5-6 kali seminggu, tp moderate intensity...

for the mommies and mommies-to-be, bawah ni tea attachkan link guidelines from the ACOG (american college of obstetricians and gynaecologists)... baca dulu guidelines ni baru boleh consider exercise ekk, just to be safe n sure... sila click link bawah nie...

ACOG guidelines for exercise during pregnancy

as for myself, there are few tips dan nasihat yang tea follow sebelum consider continue workout during pregnancy...

1. Consult your doctor/ gynae - and believe me, tea jumpa sampai 3 docs ok utk make sure tea selamat utk eksesais... huhuhuhu... but, their normal reply would be, "if you already regularly exercises sebelum nie, just continue what you're doing... reduce the intensity a bit and stop when your body tells you to" another is,"bagus u exercise, just careful with risk of falling, weight training is the best for you dan selalu buat squat utk help your delivery nanti"
2. Bgtau your gym instructors / class intructors that you're expecting... they'll definitely more than happy to give options/ ajar/ bagi tips on how to exercise safely... even masa kelas pun, diorang akan monitor you closely, especially kalo ada step2 yang ada risk of falling...
3. Avoid contact sports.. sbb risk of falling & berlanggar ngn orang la... contoh cam menunggang kuda, main netball etc..
4. minta nasihat dan tips dari kawan2 yg mmg regular gymmers and otai2 exercise masa pregnant... bg tea, their tips and kata2 semangat laa yg bagi tea motivation to stay fit for mommy and the baby.. biasanya mereka yang experienced saje yang tau the dos n donts...
5. beli buku2 exercise masa pregnant.. banyakkkkk snagat choices kat kedai kinokuniya or mph or popular tu.... pilih je satu.. takyah beli banyak2... lain2 info tak cukup, cari kot internet
6. baca dalam internet of course... 

okay, bawah ni tea share sket benefit yang tea dapat stakat ni..... 

1. reduced morning sickness.. emm.. mmg tak dapat hilang 100%, tp mmg setiap kali lepas eksesais, tea akan buang angin through sendawa and kentut, banyaakkkk... and then, mmg sangat2 lega dan kurang muntah or loya2... ada sekali tu, 1 week tu tea stop exercise sbb ramai orang saiko bahaya eksesais ni, and the result is, tea muntah sampai >4 kali sehari, tea jadi melepek aje cam roti, and rasa nak MC aje seminggu tu.... seriously, mmg tak larat... and the following week, tea eksesais balik & i get my energy back.. 
2. elak gestational diabetes & darah tinggi... okay, maybe because i'm still in my 2nd trimester, then tea tak bole komen banyak dalam hal ni, tp Alhamdulillah, setakat ni, my blood pressure, HB, glucose mmg normal range... i'm pregnant in my 30s, of course tea risau with all the complication with pregnancy at later age...
3. control weight gain within doctor's recommended weight gain chart... haa... yang ni penting, kalo kita terlalu gemuk, of course doctor akan buat macam2 test sbb probability kita dapat macam2 penyakit masa pregnancy ni sangat tinggi...
4. elak water retention!!!... bila kita pregnant, of course kita akan sembab merata2.... tp bila kita eksesais, kita akan berpeluh dan increase our blood flow circulation... sbb tu orang2 yang eksesais masa pregnancy ni, jarang yang sembab melampau2....
5. elak cramp!!! haaa, yang ni mmg tea tak pernah alami sepanjang pregnant setakat nie... tp ramai kawan2 tea dok complaint diorang kalo kena cramp, mmg sampai esok pun boleh rasa sakit lg.... some people cakap cramp ni sbb deficiency in iron, calcium or vitamin D... but i think stretching exercise yang kita buat masa yoga, taichi, warm up, cool down mmg sangat2 menolong...
6. posture badan elok masa berjalan, kurang sakit pinggang... even dah 5 bulan, tea blom jalan kengkang lagi.. hahahhaha...
7. beranak normal... bila eksesais, otot kita kuat, stamina dan jantung kita kuat utk push.. especially bila masuk 3rd trimester, the best exercise is brisk walking... 
8. recovery lepas bersalin... yup, i'm talking about recovery from luka bersalin... beza antara badan yang ada otot dengan yang penuh lemak is, otot ada collagen utk baikpulih sendiri, tp lemak??? how? that's why luka jahitan utk orang yang rajin exercise cepat baik, di samping improved blood circulation yang turut sama menolong dalam baik-pulih luka....
9. slim balik lepas deliver dalam masa pantas... yes, i'm talking about getting your pre-pregnancy weight within 10 weeks lepas deliver....
10. mengurangkan simptom2 lain cam back pain, insomnia, varicose veins... kalo tea nak list kan simptom2 ni mmg berjela2 laa posting.. heehhe...

well, tea sangat harap2 dengan berkongsi sikit ilmu nie, tea dapat beri sikit kesedaran kat kawan2 supaya kita jaga kesihatan kita dan baby....  tea tanak tengok statistik obesiti kat malaysia ni meningkat... huhuhhuhu mengharu kan!!!!!

- marina / green~tea -

exercising at home - Home gym!!~~

lama sangat2 dah tea tak update blog tea... travelling, moving to a new house, morning sickness during the first trimester dulu,coping with the new routine, and welcoming visitors to our small yet comfy new house... seriously, moving to a new house masa tengah pregnant is reallllllyyyyyyyyy exhausting!!! lipat2 kain & susun balik pun bole sakit pinggang... haiya... so, i really have to plan dan buat sikit2, then buat benda lain utk tukar posture, then sambung balik keje tu... and finally, siap jugak mengemas & mengatur semua benda... and of course, termasuk laa my new home gym!!!!

haa... nampak cam banyak kan???? actually still tak complete lg bg tea... tea plan nak taruk one full mirror, with 32 inch tv mounted kat wall (utk dancing vids & workout dvds).. then kalo ada extra budget nak beli set weight & bar utk weight training... tp tu angan2 laa... mula2 ni tea just tambah satu almari utk simpan benda2 kecik cam resistant tubes, yoga mats, step-exercise board, abs exercise, stepper, tali skipping, dumbbells etc... lepas taruk almari tu, terus nampak lebih kemas & compact... suka!!!!

Aaaaaaa... One of my recent head-ache for my home-gym is actually finding one good threadmill... btw, please note that i mention mini-gym, even sekangkang kera pun tea tetap nak taruk perkataan gym tu jugak.. ahhahahahha... sblm ni, every saturday morning, tea akan pergi gym dekat the twin towers dalam kol 8-9 am... then guna threadmill and sauna of course... kadang2 kalu boring, tea ajak husband pergi park utk jog... tp seriously, i hate the park sbb ada bau asap kenderaan, sangat2 tak healthy...

anyway, just a rule of thumb bila kita nak beli a good threadmill, harga dia mestilah dalam 5k ke atas... bukan kita gila benda branded, tp there are reasons for the high-price... kalo budget kita dalam 5-10k for a threadmill, few of the brands yang elok dan good after sale service is nordictrack, reebok, life fitness and precor... tu yang tea mampu fikirkan skang la, maybe ada yang better that i dont know... tp kalo budget tu kurang dari 2-3k, you can opt for the brand yang made in china and quite good design dia.... cam takasima tu... i did mention the design is good for it, but am not sure about the durability... brand cam gintell ke ape2 tu, em, tanak halang korang beli, but u must tengok dekat dimension threadmill tu, mostly brand gintell ke ape tu design running track dia kecik dan tak stabil masa tea try2 usha masa survey dulu...

lagi satu, ramai orang citer good threadmill is cam kat gym tu, rega rm20 - 40k.. haaaaaaaaaa jangan confuse ye, it's for commercial use & long-duration.... tak sama ngn home-gym yang kita pakai dalam 1-2 jam aje sehari.... some people prefer cross-trainer and some prefer threadmill, tp tea mmg prefer threadmill sbb bole control the speed and inclination.... and buleh opt for brisk walking, or running.... it's good for pregnancy jugak kan...

some tips utk beli threadmill: -

1. pilih threadmill ikut budget anda.. macam yang tea mention above, you can choose 1-2k, 5-10k or more than 10k... tp bg tea yang more than 10k tu dah mcm2 dah dia nyer function which is not really kita pakai pun..
2. tengok function yang ada kat threadmill tu, yang penting is inclination option, heart rate monitor, calorie counter, side railings, downloadable programs and of course, the motor yang controlling the speed... lagi satu, kalo nak ada fans (kipas) or MP3 /speaker tu pun ok jugak...
3. ada enough space kat rumah and of course, safe for the kids... jangan ler menghalang laluan orang dan  biasa nya budak2 sukaaa sangat main2 tepi threadmill tu.. bayangkan ada budak datang main2 time kita tengah syok2 running.. such a hazard kan... tea pun tanak anak tea cedera ke ape2 time ibu giat exercise...
4. test dulu berlari atas threadmill tu... tengok stability dia camne, selesa ke tak berlari atas tu...
5. running track dia kalo bleh, beli yang lebar.... at least 120 X 40cm... yang tea beli ni tak silap tea 140 cm X 50cm with maximum user weight 130kg.... ala.. mmg ler kita takde laa seberat tu, not even half laaa kan, tp mane tau kot2 ada tetamu yang datang visit tiba2 rasa nak eksesais kan...

threadmill yang tea beli ni mmg menepati citarasa tea, tambah plak ngn design yang cantik... :) mmg puas hati... and please yer korang, tolong jangan jadikan threadmill tempat sangkut baju paling mahal ye... biar alah membeli, menang memakai...

okay, pas masak ni in sha Allah tea nak upload pasal exercising benefits during pregnancy.... cara2 eksesais tu lagi banyak... so, tea tak rasa nak cover semua skali within 1 post... biar ler post sikit2, yang penting coverage yang ok, dan info yang kita nak kasi tu sampai...

- marina / green~tea -